Doctors reveal the foods containing 'super nutrients' you should eat (2025)

You've heard a lot about vitamin D and vitamin C, but did you know that there was a group of vitamins commonly referred to as 'vitamin K' that are essential to your bone and heart health?

Vitamin K essentially helps your bodies work properly, especially when it comes to preventing blood clots, keeping bones strong, and protecting the heart and blood vessels.

Jennifer Pallian, registered dietitian, told DailyMail.com that that vitamin K is important at all stages of life.

She went on to say that there are two main types of these kinds of vitamins: vitamin K1 and vitamin K2.

There is also a third type - vitamin K3 - but this one is synthetic and not very commonly used due to its harmful nature, especially to babies.

'Because K1 and K2 are used differently in the body, we need both,' Pallian said.

Pallian said that vitamin K1 mostly helps with blood clotting and is stored in the liver.

She explained that babies are often given a dose of K1 at birth to prevent dangerous bleeding because they’re born with very low levels of it.

In adults, getting enough K1 from vegetables has been linked to better physical function and fewer injuries from falls.

Vitamin K2 on the other hand, plays a special role in bone and heart health.

'It helps move calcium into bones and out of arteries, where it doesn’t belong,' Pallian said.

She explained that vitamin K2 activates two key proteins in the body: osteocalcin (for bones) and matrix Gla protein (for blood vessels).

K2 has been shown to help slow bone loss and reduce the fractures.

It's also being studied for preventing the hardening of the arteries and a variety of heart problems.

And if you're not sure if your getting enough vitamin K, your diet and immune system could be an indicator.

If you have a low-fat diet, poor dietary intake, malabsorption cases (think celiac disease), or long-term use of antibiotics, board-certified internist Dr. Michael Aziz said that you can develop a vitamin K deficiency.

'Low levels can lead to heavy menstrual bleeding, delayed blood clotting, osteopenia and osteoporosis, and calcification of the arteries and tissues,' he said.

'The good news is it’s easy to get enough vitamin K - especially if you eat plenty of vegetables,' Pallian said.

To ensure you're getting enough vitamin K1, she recommended eating leafy greens like kale, spinach, broccoli, cabbage, and lettuce.

She also suggested herbs like mint and parsley, and seaweed.

For vitamin K2, Pallian advised eating fermented foods like natto (a Japanese fermented soybean dish), aged cheeses like Jarlsberg or Emmental, sauerkraut, egg yolks, liver (pork or beef), and meats like chicken and bacon.

'The exact amount we need isn’t clearly defined yet, but most people outside of places like Japan (where natto is common) don’t get much K2,' she said.

'That’s why some people may benefit from supplements, especially older adults or those at risk of bone or heart problems.'

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