Ultimate Guide to Vitamin K

If you’re looking to understand what vitamin K is, how it works in your body and where to find it, this guide is here to help. From food sources, to the difference between vitamin K and vitamin K2, we’ve gathered everything you need to know in one place – so you can feel confident about your choices when it comes to supporting your health.

Whether you're just looking to learn more or are thinking about adding a vitamin K supplement to your routine, this guide is your go-to if you want to know all about vitamin K – without getting overwhelmed.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin that contributes to normal blood clotting and contributes to the maintenance of normal bones, making it a useful part of your overall nutrient intake.

There are different types of vitamin K, each of which work slightly differently in the body.

Types of Vitamin K

Vitamin K refers to a group of vitamins and includes different versions, including vitamin K1 and vitamin K2 which can be found in your diet.

What is the difference between Vitamin K and Vitamin K2?

Vitamin K refers to a group of fat-soluble vitamins, including Vitamin K2, which is found in fermented foods and some animal based products. Different forms of Vitamin K come from different sources and are processed slightly differently by the body.

What is the difference between vitamins K1 & K2?

Vitamin K1 (phylloquinone) is mainly found in plant based foods like kale, spinach and other leafy greens.

Vitamin K2 (menaquinone) is found in animal products and fermented foods – with natto (a traditional Japanese food made from fermented soybeans) being a good source.Other foods that are rich sources of vitamin K2 include egg yolks, hard aged cheeses and pork.

There are also several subtypes of vitamin K2, such as MK-7, which is considered one of the most bioavailable forms.

What Does Vitamin K Do?

So, what does vitamin K do in the body? It helps contribute to normal blood clotting and the maintenance of normal bones. Both of these vitamin K benefits play an important role in your everyday wellbeing.

Blood Clotting & Vitamin K

One of the most well-known benefits of vitamin K is that it contributes to normal blood clotting. This is a vital process that helps stop minor cuts from bleeding excessively – something most of us rarely think about until we need it.

Bone Health Support

Vitamin K also contributes to the maintenance of normal bones. It works alongside nutrients like calcium and vitamin D, and may be particularly helpful for those looking to support their bones' health over time.

Where Can You Get Vitamin K?

There are plenty of everyday vitamin K sources available through a balanced diet. The type of vitamin K you get will depend on the foods you eat.

Foods That Contain Vitamin K

Here are just a few examples of foods that contain vitamin K – some are likely already part of your weekly meals.

Eggs

Egg yolks provide vitamin K2 and are an easy way to add vitamin K2 to your diet.

Blueberries

These are a source of vitamin K1 and can be a sweet and simple addition to porridge, yoghurt or eaten on their own.

Other useful vitamin K sources include:

• Kale
• Spinach
• Chard
• Broccoli
• Pork
• Natto
• Hard aged cheeses

Vitamin K & Vitamin K2 Supplements

If you’re not sure you’re getting enough from your diet, a vitamin K supplement can help to round things out.

Ultra Vitamin K2 contains premium-quality MK-7 (menaquinone-7), one of the most effective forms of vitamin K2. Each one-a-day tablet provides:

• 150 µg of vitamin K2 (200% of the Nutrient Reference Value)

Vitamin K

• Contributes to normal blood clotting
• Contributes to the maintenance of normal bones

If you are taking anticoagulants (blood thinners) vitamin K supplements should not take this product except on the advice of a doctor.

How Much Vitamin K Per Day?

According to the NHS, adults need approximately 1 microgram of vitamin K per kilogram of body weight. So, if you weigh 60kg, you’d need around 60 micrograms a day. Most people get enough through a balanced diet, but those who may have low vitamin K intake might find taking a supplement helpful.

Can I Take Vitamin K with Other Vitamins?

Yes – vitamin K can be taken alongside other nutrients.

Should you take Vitamin K and Vitamin D?

Research has shown that vitamin K2 and vitamin D may work well together. Both contribute to normal bone health, so taking them alongside each other may be a helpful option if you're focused on bone support.

Is Vitamin K Safe During Pregnancy & Breastfeeding?

Yes – vitamin K can be taken during pregnancy and it may be especially useful.

During pregnancy, Vitamin K contributes to the maintenance of normal bones, which is important for both your own health and your baby’s development. It also contributes to normal blood clotting, which is important after birth.

In the third trimester, it’s a good idea to include plenty of vitamin K-rich foods like leafy greens in your diet. Babies are born with naturally low levels of vitamin K, which is why your midwife or GP may offer to provide a vitamin K injection for your newborn. There’s good reason to consider how vitamin K and pregnancy go hand-in-hand, particularly during pregnancy and postnatally.

Takeaway

Still wondering if vitamin K deserves a place in your daily routine? From its role in supporting normal blood clotting and the maintenance of normal bones, it’s a useful addition to your overall health plan.

Whether you’re getting vitamin K through your diet or considering a vitamin K supplement, now’s a great time to explore your options.

Explore our full Vitamin K supplement range here.

If you are taking anticoagulants (blood thinners) vitamin K supplements should not take this product except on the advice of a doctor.