The Many Roles of Vitamin K: Day 18 of National Nutrition Month

Vitamin K, commonly known as the blood clotting vitamin, is in the fat soluble family along with Vitamins A, D and E. This just means that this family of vitamins requires fat for proper absorption.

Did you know there is more than one type of Vitamin K?!

There are two types of naturally occurring Vitamin K which are ...

Vitamin K1

Recommended Adequate Intake: 90 mcg/day/women ; 120mcg/day/men

Vitamin K2

Currently no recommendation

The type that you are probably familiar with is K1 which is responsible for blood clotting.

Vitamin K2 is responsible for maintaining bone density and calcium balance in the blood along with Vitamin D and phosphorus. Think of K2 as the "glue" that keeps calcium in the bone where it should be, which helps avoid any calcification in other tissues where it can be damaging. Think kidney and/or gall stones! Calcification can occur in the brain, heart and breast tissue as well!

Needless to say, its really important to have a balance of both forms of Vitamin K which you can find in...

Vitamin K1: found in plants

Per 1 cup cooked:

Kale: 1,062 mcg

Collard greens: 1,059 mcg

Spinach: 889 mcg

Turnip greens: 529 mcg

Broccoli: 220 mcg

Brussels sprouts: 218 mcg

Vitamin K2: found in mostly animal based foods

Per 100g (3.5 oz)

Natto: 1,062 mcg

Pork sausage: 383 mcg

Hard cheeses: 76 mcg

Pork chop (with bone): 75 mcg

Chicken (leg/thigh): 60 mcg

Soft cheeses: 57 mcg

Egg yolk: 32 mcg

If you're looking for a more convenient way to get your dose of Vitamin K check out my top brand pick by clicking here!


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