Vitamin K holds a key place among the essential nutrients for the proper functioning of the human body. Its role in proper blood clotting and maintaining strong bones is widely acknowledged within the scientific and medical communities.

Despite its low profile in nutrition discussions, getting enough vitamin K is a vital part of a balanced diet. In this post, you’ll discover where this nutrient is found across a wide range of food sources, with a curated list that not only meets your nutritional needs but also adds variety to your meals.

Food	Content (µg/100g)	Main function
Natto	900	Rich in probiotics
Leafy greens (kale)	817	Supports bone health
Asparagus	550	Supports urinary system health
Leafy greens (spinach)	483	Bone formation support
Collard greens	440	Important in cancer prevention
Soybean oil	183	Supports cardiovascular health
Brussels sprouts	140	Helps prevent diseases
Broccoli	101	Key for blood clotting
Prunes	59	Prevents arterial calcification
Kiwi	40.3	Supports heart health
Pork	35	Essential for protein synthesis
Egg	32.1	Supports bone metabolism
Grapes	22	Antioxidant support
Avocado	21	Promotes vascular health
Cucumber	16.4	Supports blood clotting
Artichokes	14.8	Supports liver protection
Chicken liver	13	Essential for blood clotting
Cheese	2.5	Important for bone health
Strawberries	2.2	Helps bone formation
Milk	0.5	Supports blood clotting

What’s the recommended amount of vitamin K by age?

The recommended daily intake of vitamin K for your body isn’t particularly high. So, it’s generally possible to meet it through your diet. Below are the Recommended Dietary Allowances (RDA) for vitamin K as provided by the US National Institutes of Health (NIH), shown in micrograms (µg) per day:

0 to 6 months: 2.0 µg (estimated needs)
7 to 12 months: 2.5 µg (estimated needs)
1 to 3 years: 30 µg
4 to 8 years: 55 µg
9 to 13 years: 60 µg
Boys aged 14 to 18: 75 µg
Girls aged 14 to 18: 75 µg
Men aged 19 and over: 120 µg
Women aged 19 and over: 90 µg
Pregnant or breastfeeding women under 18: 75 µg
Pregnant or breastfeeding women aged 19 and over: 90 µg

What if I’m deficient in vitamin K?

Even so, there’s clear evidence that many people in Western populations are vitamin K deficient – in other words, they’re not getting enough through their diet. The solution? Take vitamin K food supplements to make up for that shortfall.