How Much do I Need?

• The Recommended Daily Allowance for vitamin K for men ages 19 and up is 120 micrograms per day, while for women ages 19 and older is 90 micrograms per day.
  
  

Best Sources: Leafy Greens

• Leafy green vegetables often have the highest amounts of vitamin K and include kale, spinach, collard greens, swiss chard, turnip greens, mustard greens and romaine lettuce.
  
  

Green Vegetables

• Other green vegetable sources rich in vitamin K include asparagus, broccoli, boiled Brussel sprouts and green peas.
  
  

Other Sources

• In addition to greens and green vegetables, eggs, wheat bran, and olive, soy and canola oils are also high in vitamin K.
  
  

Herb Sources

• Additional herb sources of vitamin K include oregano, black pepper and thyme.
  
  

For Best Results

• Vitamin K is a fat-soluble vitamin, meaning that the presence of fats is required in order for the body to absorb the vitamin and see benefits. The best ways to incorporate healthy fats is to use an oil, such as olive oil, when cooking your vegetables.