Why do we need vitamin K in our diet?
Vitamin K is a fat-soluble vitamin used by important proteins in our body that are involved in blood-clotting, wound-healing and bone health. It also has potential health benefits linked to the kidneys, heart and the blood vessels.
There are different types of vitamin K and plant foods contain vitamin K1. Foods containing vitamin K2 are mainly animal products, such as dairy foods, but it is not essential for us to consume the vitamin in this form because our gut bacteria can make vitamin K2 from vitamin K1.
Click to view full infographic
Where do vegans get their vitamin K?
Vitamin-K rich foods include green leafy vegetables such as Brussels sprouts, kale, cabbage, broccoli, spinach and spring greens, vegetable oils (e.g. soybean and canola oil/rapeseed oil), onions, spring onions and kiwi fruit.
We absorb vitamin K and other fat-soluble vitamins more efficiently if we combine these foods with a source of fat.
Vegan vitamin K2 can only be found in natto, a food made from fermented soybeans.
Vitamin K deficiency is rare and is usually as a result of other health conditions, so dietary vitamin K supplements are not routinely recommended.
Vitamin K tip to take away
- Include a leafy green vegetable with your meals such as broccoli, cabbage, spring onions and kale.
- Add a small portion of healthy fat such as olive oil, salad dressing containing vegetable oil or vegan spread with these foods to help your body absorb Vitamin K.
Further information
- Nutrition overview – information to help you ensure that your overall diet is balanced and varied.
- Life stages – including pregnancy, breastfeeding and different age groups.
- Meal planning.
References
- NHS. Vitamin K; 2020 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/ (accessed 5 June 2024)
- Vegan Health, Vitamin K; 2020 https://veganhealth.org/vitamin-a/ (accessed 5 June 2024)
These are general guidelines about nutrition. If you have concerns about your diet, please talk to your doctor about seeing a dietitian. Discussing the use of supplements with a health professional will help to ensure that they are suitable for you.