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Top 5 Common Food Sources of Vitamin K
Looking to get more mcg of vitamin K in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of vitamin K, per serving. Getting enough dietary vitamin K through healthy eating is important since a large collection of collection of studies show that getting nutrients from multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Vitamin K (mg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Dandelion Greens | 2815 | 2 cups | 856.2 | 714 |
| 2 | Chard, Average1 | 6386 | 2 cups | 597.6 | 498 |
| 3 | Collard Greens (Collards) | 3323 | 2 cups | 314.7 | 262 |
| 4 | Beet Greens | 3259 | 2 cups | 304.0 | 253 |
| 5 | Spinach | 4548 | 2 cups | 289.7 | 241 |
Want to know more about this important vitamin including what vitamin K does in the body, how much vitamin K we need, what happens if we have low vitamin K levels or if we get too much, and even more awesome food sources of this fat-soluble vitamin? Keep reading to learn all there is to know!
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What Is Vitamin K and What Does It Do?
Vitamin K is actually a group of fat-soluble vitamins with a similar structure, existing in the forms K1 (phylloquinone), multiple isoforms of K2 (menaquinones), and the synthetic form K3 (menadione). It is critical for making important proteins in the body that are involved in blood clotting and metabolism, and are also central to maintaining bone and cardiovascular health. In fact, there is an inverse relationship between vitamin K intake and all-cause mortality—that means getting enough vitamin K just might mean living a longer life.
Vitamin K is most famous for its role as an essential cofactor for vitamin K-dependent proteins needed for blood coagulation, including proteins which act as pro-coagulants that prevent or stop bleeding but also counterbalancing proteins that act as anti-coagulants that inhibit blood clotting, thus safeguarding against uncontrolled clotting (which can be just as dangerous as uncontrolled bleeding!). This means vitamin K is absolutely essential for healthy blood clotting. And, although low vitamin K can increase the risk of excessive bleeding, the opposite isn’t true: even very high vitamin K intake isn’t known to cause abnormal clotting, or even possess any toxicity. Note that if you’re taking anticoagulant medications (like warfarin [Coumadin] or heparin), vitamin K can cancel out the effects of these drugs, so it’s best to seek medical advice from your doctor before increasing their habitual vitamin K intake!
Vitamin K is particularly critical for calcium metabolism, which is why it is central in maintaining bone health and protecting against bone fracture and osteoporosis—vitamin K maintains skeletal health and bone mineral density. Several bone-related proteins require vitamin K in order to carry out their functions. For example, osteocalcin (a protein secreted by bone-forming cells called osteoblasts) relies on vitamin K-dependent carboxylation in order to effectively bind calcium.
Vitamin K can also prevent cardiovascular disease, especially the formation of atherosclerotic plaque in arterial walls. One way that vitamin K improves vascular health is via a protein called matrix gamma-carboxylated glutamate protein (MGP; which is synthesized and secreted by vascular smooth muscle cells). MGP requires vitamin K to prevent calcification in soft tissue like cartilage, skin elastic fibers, and blood vessel walls — atherosclerotic plaques are deposits of calcium and fatty material in arteries and can lead to heart attack and stroke.
Vitamin K is important in regulating the Gas6 gene, which is involved in diverse cellular functions and regulates aging. Gas6 is found throughout the body; the nervous system is its main cellular home, but it is also in the heart, lungs, stomach, kidneys, and cartilage! Defects or improper functioning of Gas6 has been linked to some serious health issues and chronic diseases, including clot formation, atherosclerosis, chronic inflammation, and cancer growth.
Overall, research shows that getting enough vitamin K helps protect cardiovascular health, including reducing vascular calcification, reducing aortal stiffness, and lowering the overall risk of developing heart disease. Higher vitamin K intake is also associated with higher bone mineral density and a reduced risk of fractures; here, it has a highly synergistic relationship with vitamin D for maintaining calcium homeostasis and bone health. And, there’s interesting but much more limited evidence that vitamin K could exhibit some anti-cancer properties, reduce inflammation, support endocrine health, and support brain function—but more research is needed in all of these areas.
Learn more about vitamin K here.
Vitamin K Deficiency
A 2011 study evaluated American’s usual nutrient intake including nutrients that are naturally-occurring in foods, from fortified and enriched foods, and from supplements. The results indicated that 72.4% of American adults usual diet falls short of the Adequate Intake level (AI) for vitamin K.
Groups At Risk
Individuals at higher risk of vitamin K deficiency include:
- adults taking blood thinners such as warfarin,
- people with liver conditions including liver damage or liver disease,
- people with fat malabsorption disorders such as cystic fibrosis, ulcerative colitis, or inflammatory bowel disease,
- those on long-term broad-spectrum antibiotics,
- newborn infants, and
- infants born to mothers on certain medications including anticonvulsants (e.g., phenytoin), anti-tuberculosis drugs (e.g., isoniazid, rifampin), or anticoagulants (e.g., warfarin).
Learn more here.
Symptoms of Deficiency
Vitamin K deficiency typically presents as impaired blood clotting or hemorrhaging, with symptoms like nosebleeds, bleeding gums, blood in urine or stool, and heavy menstrual bleeding. In newborns, it can cause a serious condition called “vitamin K deficiency bleeding,” which is potentially life-threatening.
Learn more here.
Problems From Too Much Vitamin K
There’s no known toxicity for vitamin K as no adverse effects associated with vitamin K consumption from food or supplements have been reported in humans or animals.
How Much Vitamin K Do We Need?
The following table summarizes the current recommended amounts of vitamin K, based on age, gender, or situation. Keep in mind, vitamin K intake recommendations don’t distinguish between the form of vitamin K. Consuming a variety of vitamin K-rich foods from both plant sources (for vitamin K1) and fermented and/or animal foods (for vitamin K2) is ideal in order to hit our targets for micrograms of this important nutrient.
It’s also important to note that vitamin K has some important interactions with other nutrients including vitamin A, vitamin D, and vitamin E. Learn more here.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Vitamin K
Vitamin K1 is most abundant in chlorophyll-rich foods, including green leafy vegetables like kale, Swiss chard, collard greens, spinach, and turnip greens, as well as broccoli and Brussels sprouts. Vitamin K2 is primarily found in natto (a fermented soybean product), organ meats like liver, egg yolks, dairy products such as hard cheeses and butter, pork, and chicken dark meat. High-quality olive oil is another notable source of vitamin K.
Best Food Sources of Vitamin K
The following foods have high concentrations of vitamin K, containing at least 50% of the recommended dietary allowance per serving, making them our best food sources of this valuable vitamin!
Good Food Sources of Vitamin K
The following foods are excellent or good sources of vitamin K, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Expand to see all scientific references for this article.
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Foods High in Vitamin B12 (Cobalamin)
