Where do vegans get vitamin K? Finding vegan sources of vitamin K is actually pretty easy, but if you’re worried about getting enough, there are things you can do to increase the amount of vitamin K your body absorbs.
Vitamin K is a fat-soluble vitamin that’s essential for proper blood clotting and bone development. It also may play a role in the prevention of heart disease and osteoporosis.(1)
Vitamin K deficiency is rare and usually limited to people who take drugs that interfere with vitamin K absorption (such as antibiotics) and people with gastrointestinal disorders which affect their ability to absorb nutrients from food (such as celiac disease, cystic fibrosis, ulcerative colitis, and short bowel syndrome).(1)
Vitamin K1 vs. Vitamin K2
There are two types of vitamin K: phylloquinone (K1) and menaquinones (K2).
There is no evidence that vitamin K2 is better for you than vitamin K1 or visa-versa. Both forms help your body perform the same functions.
Phylloquinone (K1) is found in plants and is most prevalent in leafy green vegetables.
Menaquinones (K2) are produced by bacteria and are found in animal products, certain fermented foods, and the gut.
You don’t need to eat animal products or fermented foods to get vitamin K2. As long as you haven’t been on a significant course of antibiotics recently (which kill vitamin K2-producing bacteria), you likely are already absorbing menaquinones from the bacteria that live in your gut.
Daily Recommendations
Nutritional recommendations for vitamin K and other nutrients are developed by the National Academy of Medicine (formerly the Institute of Medicine) to plan and assess the nutrient intakes of healthy people.
Adequate Intake (AI) for Vitamin K:
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–6 months | 2.0 mcg | 2.0 mcg | ||
| 7–12 months | 2.5 mcg | 2.5 mcg | ||
| 1–3 years | 30 mcg | 30 mcg | ||
| 4–8 years | 55 mcg | 55 mcg | ||
| 9–13 years | 60 mcg | 60 mcg | ||
| 14–18 years | 75 mcg | 75 mcg | 75 mcg | 75 mcg |
| 19+ years | 120 mcg | 90 mcg | 90 mcg | 90 mcg |
Recommended Dietary Allowance (RDA): average daily intake of a nutrient that’s sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy people.
Adequate Intake (AI): approximate intake assumed to be nutritionally adequate based on limited research, though still not enough evidence to develop an RDA.
Tolerable Upper Intake Level (UL): maximum daily intake that’s unlikely to cause adverse health effects.
Even with very high intakes, vitamin K toxicity is generally rare. Vitamin K is broken down by the body very quickly and excess vitamin K leaves the body when you use the restroom.
How to Absorb More Vitamin K on a Vegan Diet
Because vitamin K is fat-soluble, you can improve your vitamin K absorption by eating foods rich in vitamin K at the same time as foods with some fat.
Adding a drizzle of olive oil or diced avocado to salads full of leafy greens are just a couple ways to conveniently increase your vitamin K absorption from food.
Best Vegan Sources of Vitamin K
Vitamin K can be found in a wide variety of vegan foods.
Top vegan sources of vitamin K1 (phylloquinone) include:
- Kale
- Collards
- Spinach
- Broccoli
- Cabbage
- Edamame
- Blueberries
The only vegan food high in menaquinones is natto (fermented soybeans). You can find lower amounts of vitamin K2 in other fermented foods like sauerkraut, vegan kimchi, and unpasteurized kombucha.
Vegans & Vitamin K Supplements
Vitamin K deficiencies are rare because your body recycles vitamin K in a process called the oxidation-reduction cycle.(2) You also absorb some vitamin K2 from bacteria that live in your gut.
Newborn infants are at the highest risk of vitamin K deficiency because vitamin K doesn’t cross the placenta and breast milk contains a very low amount.
People who have been on a prolonged course of antibiotics or people with malabsorption conditions may benefit from supplementing vitamin K.
Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. To make sure your diet is providing you with the correct amount of nutrients your body needs, be sure to consult a nutrition specialist (ie: registered dietitian) with expertise in vegan diets.