Vitamin K Foods: Best Sources and Why They Matter

When you think about vitamin K, a fat-soluble nutrient critical for blood clotting and bone metabolism. Also known as phylloquinone, it’s not something your body makes on its own—you need to get it from food every single day. Without enough vitamin K, even a small cut can bleed longer than it should, and your bones may weaken over time. It’s not a flashy nutrient like vitamin C or D, but it’s quietly doing vital work inside you.

Most of the vitamin K in your diet comes from leafy greens, dark, green vegetables that are packed with this nutrient. Also known as phylloquinone, it’s the main form of vitamin K found in plants. Think spinach, kale, collard greens, and Swiss chard. One cup of cooked kale gives you more than ten times your daily need. Broccoli, Brussels sprouts, and cabbage aren’t far behind. If you eat these regularly, you’re likely covered. But if you’re on blood thinners like warfarin, you need to keep your intake steady—sudden spikes or drops can throw off your medication. That’s why doctors often ask about your greens when you’re on these drugs.

There’s another form of vitamin K, called menaquinone, produced by bacteria and found in fermented or animal-based foods. Also known as vitamin K2, it plays a bigger role in directing calcium to your bones instead of your arteries. You’ll find it in natto (fermented soybeans), certain cheeses like Gouda and Brie, egg yolks, and liver. It’s not as common in North American diets, but it’s gaining attention for long-term bone and heart health. If you don’t eat fermented foods or dairy, you might be missing out on this version—even if you’re loading up on spinach.

Most people don’t realize how easy it is to get enough vitamin K. You don’t need supplements unless you have a rare digestive disorder or are on long-term antibiotics. Just add a handful of spinach to your morning smoothie, toss kale into your lunch salad, or steam some broccoli with dinner. That’s it. No fancy pills, no expensive powders. Real food, simple habits.

What you’ll find in the posts below are real, practical discussions about how vitamin K connects to other medications, conditions, and daily choices. You’ll see how it interacts with blood thinners, why some people need to watch their intake, and how diet can support healing after injury or surgery. No theory. No fluff. Just what works, what doesn’t, and what you actually need to know.