Vitamin K is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2.

Vitamin K1 is obtained from leafy greens and some other vegetables.

Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.K1 is the main form of vitamin K supplement available in the U.S.Recently.

Some people have looked to vitamin K2 to treat osteoporosis and steroid-induced bone loss, but the research is conflicting.

At this point there is not enough data to recommend using vitamin K2 for osteoporosis.

Vitamin K Health Benefits

Bone health

There appears to be a correlation between low intake of vitamin K and osteoporosis.

Several studies have suggested that vitamin K supports the maintenance of strong bones, improves bone density and decreases the risk of fractures. However, research has not confirmed this.

Cognitive health

Increased blood levels of vitamin K have been linked with improved episodic memory in older adults.

In one study, healthy individuals over the age of 70 years with the highest blood levels of vitamin K1 had the highest verbal episodic memory performance.

Heart health

Vitamin K may help keep blood pressure lower by preventing mineralization, where minerals build up in the arteries. This enables the heart to pump blood freely through the body.

Mineralization naturally occurs with age, and it is a major risk factor for heart disease. Adequate intake of vitamin K has also been shown to lower the risk of stroke.

Foods With Large Amounts of Vitamin K

Kale

Vitamin K helps in blood clotting by enabling your body to make proteins involved in the blood clotting process. Clotting is important because it helps prevent your body from bleeding too much.

Kale is the vitamin K king packing a whopping 565 mcg per 1/2 cup, cooked. It’s known as one of the superfoods. Rightfully so, because it’s also rich in calcium, potassium, and folate, among other vitamins and minerals.

Collard greens

In addition to its role in clotting, vitamin K helps in bone growth. Some studies have also linked low vitamin K intake to the development of osteoporosis, which results in fragile bones that can break easily. Try adding a 1/2 cup containing 530 mcg boiled

Spinach

Spinach is filled with all sorts of nutritional goodness, including vitamins A, B and E, plus magnesium, folate, and iron.

A half cup of cooked spinach contains (444 mcg) about three times as much vitamin K as a cup of raw spinach does, but one raw serving is still plenty for one day.

Turnip greens

Turnip greens are used in popular side dishes in the Southeastern United States.

These are also high in calcium, which helps strengthen bones. Mustard greens and beet greens also contain high levels of vitamin K.

The bulbous part of the turnip that grows underground is nutritious, too. A half cup packs 425 MCG. 

Brussels sprouts

Kids and adults may not love the idea of Brussels sprouts, but many recipes can make them taste really good.

They are packed with awesome health benefits and this case high amounts of vitamin K 150 mcg per 1/2 cup.

Broccoli

There are all sorts of ways to prepare broccoli.

Whatever your recipe, try cooking it with canola oil or olive oil, not only to add flavor but to boost the vitamin K content as well.

A tablespoon of either contains about 10 mcg of vitamin K. Plus the 85 mcg per 1/2 cup that broccoli contains that’s a nice amount for vitamin K

Asparagus

Four spears of asparagus packs about 40 mcg of vitamin K.

Add a little olive oil or canola oil and you’re up to about half of an adequate daily intake. Keep in mind that eating a lot of vitamin K-rich food in one day won’t do you good for an extended period.

The body doesn’t absorb much vitamin K from foods and flushes it out pretty quickly. Half a cup contains 72 mcg cooked.

Side Effects & Safety

The two forms of vitamin K (vitamin K1 and vitamin K2) are LIKELY SAFE for most people when taken by mouth or injected into the vein appropriately.

Most people do not experience any side effects when taking in the recommended amount each day.

Special Precautions & Warnings:

Pregnancy and breast-feeding: When taken in the recommended amount each day, vitamin K is considered safe for pregnant and breast-feeding women. Don’t use higher amounts without the advice of your healthcare professional.

Children: The form of vitamin K known as vitamin K1 is LIKELY SAFE for children when taken by mouth or injected into the body appropriately.

Diabetes: The form of vitamin K known as vitamin K1 might lower blood sugar levels. If you have diabetes and take vitamin K1, monitor your blood sugar levels closely.

Kidney disease: Too much vitamin K can be harmful if you are receiving dialysis treatments due to kidney disease.

Liver disease: Vitamin K is not effective for treating clotting problems caused by severe liver disease. In fact, high doses of vitamin K can make clotting problems worse in these people.

Reduced bile secretion: People with decreased bile secretion who are taking vitamin K might need to take supplemental bile salts along with vitamin K to ensure vitamin K absorption.