Ever wonder why your doctor talks about vitamin K before surgery? It’s because this vitamin helps your blood clot when you get a cut and keeps your bones strong. Without enough vitamin K, bruises can linger and bones may become fragile. The good news? You can get plenty from everyday foods, and the right amount is easy to track.
Leafy greens are the rock stars of vitamin K. Kale, spinach, and Swiss chard pack a punch—just a cup can cover your daily need. Broccoli, Brussels sprouts, and cabbage also score high, and they’re tasty whether you steam them or toss them in a stir‑fry. If greens aren’t your thing, try avocado, kiwi, or prunes for a softer boost.
Even some oils contain vitamin K. A spoonful of soybean or canola oil adds a little extra, especially when you drizzle it over salads. The key is to eat a variety of these foods throughout the week so you stay covered.
For most adults, 90‑120 micrograms per day is enough. Men generally need the higher end, while women need the lower. Kids need less, and the exact amount changes as they grow. If you’re on a blood thinner like warfarin, your doctor will tell you to keep vitamin K intake steady, because big swings can affect the medication’s work.
Most people hit the target just by eating a salad a few times a week. If you’re not a fan of greens, a daily smoothie with a handful of spinach and a banana can do the trick. Supplements are an option, but they’re usually not needed unless a doctor says so.When you choose a supplement, look for “phylloquinone” (vitamin K1) or “menaquinone” (vitamin K2) on the label. Start with a low dose and talk to a healthcare professional, especially if you have any medical conditions.
Bottom line: Vitamin K is simple to include in your diet, and it supports clotting and bone health without any drama. Keep an eye on your intake, enjoy the green foods you like, and you’ll stay on track.
A practical guide to vitamin K: what it does, K1 vs K2, how much you need, the best foods, supplement tips, and safety for meds like warfarin.