How Do I Choose the Best Source of Vitamin K?

A. Pasbjerg

When it comes to choosing a source of vitamin K in your diet, you have two main options — food or supplements. Since vitamin K is a fat-soluble vitamin, you do not need to consume a huge amount to get enough, so food is often sufficient to meet your needs. Green, leafy vegetables are usually the best sources, as are other green vegetables. If you do not eat many greens, some other options include soy, certain cheeses made using fermentation, and some types of grains, and you can also get a fair amount from yogurt, meat, and eggs. You may find that you do not eat enough vitamin K foods on a daily basis, however, in which case you may want to take a vitamin supplement.

Wheat bran contains vitamin K.
Wheat bran contains vitamin K.

If you like green vegetables, then this is probably your best option as a source of vitamin K. Leafy greens are typically considered the best options, with many to choose from. Kale, collard greens, and mustard greens are all very high in vitamin K, as are romaine lettuce, spinach, and parsley. You can also get sufficient amounts of the vitamin from asparagus, Brussels sprouts, and broccoli. Not only are these foods high in vitamin K, but they also provide many other nutrients as well as large amounts of fiber.

Curly endive, which contains vitamin K.
Curly endive, which contains vitamin K.

There are several other options that can be used as a source of vitamin K if you do not eat many vegetables. Soybeans and other soy products are high in the vitamin, particularly if they go through fermentation processing, as are fermented cheeses like some Swiss or Norwegian cheeses. Grains, in particular oats and wheat bran or germ, can provide a good amount of vitamin K. You can also get a decent amount from eggs, meat, or yogurt.

Caesar salad contains eggs and Romaine lettuce, which both contain vitamin K.
Caesar salad contains eggs and Romaine lettuce, which both contain vitamin K.

You may find that the foods you are eating do not provide enough, in which case a supplement can be used as your source of vitamin K. Make sure to look for a supplement from a reputable source to ensure that you are getting a high-quality product that provides the levels of vitamin K you are looking for. You do not need to take a very high dose, as the recommended daily allowance of vitamin K is around 65 micrograms (mcg) for women and 70 mcg for men, so look for one that meets these requirements. A lower dose may even be sufficient if you get some vitamin K from food.

If someone cannot get enough vitamin K through ingestion, they may want to try taking vitamin supplements.
If someone cannot get enough vitamin K through ingestion, they may want to try taking vitamin supplements.
Kale is high in vitamin K.
Kale is high in vitamin K.
Collard greens are a good source of vitamin K.
Collard greens are a good source of vitamin K.
Yogurt can give you a decent amount of vitamin K.
Yogurt can give you a decent amount of vitamin K.

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