Age Better With Vitamin K–How to Get Enough

Best sourced through food, vitamin K supports our bodies as we age.

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In parts of southern Italy and Greece, where people often live well into their 90s, daily meals typically include dark leafy greens drizzled with olive oil. These simple dishes have long been linked to heart health and longevity, and one nutrient in particular may be doing more than we realized.

Best known for its role in blood clotting, vitamin K is being studied for its potential to protect bones, blood vessels, and even the body’s energy systems as we age.

Protects Against Aging

Vitamin K’s benefits reach far beyond blood clotting. As a fat-soluble vitamin, it has anti-inflammatory and antioxidant properties that help guard the body against the chronic conditions that become more common with age.

One of its key roles is activating specific proteins that rely on vitamin K to function.

In bones, vitamin K activates osteocalcin, a protein that helps bind calcium and maintain bone strength.

In blood vessels, it switches on another protein, which prevents calcium from accumulating in artery walls. 

Without sufficient vitamin K, these proteins remain inactive, raising the risk of brittle bones and stiff, calcified arteries. Both are linked to higher rates of fractures and cardiovascular disease, two of the most common age-related health concerns.

Vitamin K also plays a lesser-known but essential role in the body’s energy centers—the mitochondria, which generate power for cells. As we age, mitochondrial function declines, leading to increased production of reactive oxygen species, which causes oxidative stress and inflammation. A common form of vitamin K—vitamin K2—helps stabilize mitochondrial activity and reduce the cellular damage of aging, further lowering the risk of conditions such as cardiovascular disease and osteoarthritis.

While severe vitamin K deficiency is rare and typically associated with certain medical conditions or medications, mild deficiencies are more common and easier to miss. These can compromise vitamin K’s protective effects, particularly in bones, arteries, and the brain.

“As we age, bone density declines and the risk for heart disease and cognitive issues increases, making vitamin K increasingly important,” Angel Planells, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.

How Much Is Enough?

With its growing list of benefits, especially for aging-related conditions, how can we be sure we’re getting enough vitamin K?

A varied, balanced diet is the best starting point for most people.

“Aim to include a range of vitamin K-rich foods regularly,” Planells said.

If you’re getting your vitamin K from food, it’s helpful to understand the two main forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). While both are essential, they come from different sources and play different roles in the body.

Vitamin K1 is found mostly in green leafy vegetables. Top sources include:

• Kale
• Spinach
• Collard greens
• Swiss chard
• Parsley
• Broccoli
• Brussels sprouts
• Plant oils such as canola, soybean, and olive oil

Vitamin K2, on the other hand, is found in fermented and animal-based foods. Good sources include:

• Natto (a traditional Japanese fermented soybean dish)
• Hard cheeses
• Egg yolks
• Liver
• Other meats

While K1 supports clotting, K2 plays a larger role in long-term bone and heart health, according to Planells.

The gut also produces some K2.

Because vitamin K is fat-soluble, it’s best absorbed when eaten with a small amount of healthy fat—think olive oil on your salad or avocado with your greens, Planells said.

Supplements may be helpful for certain people, including those with fat malabsorption issues, older adults with osteoporosis, or people on restricted or low-fat diets. However, they should always be used under medical supervision, Planells suggested.

Don’t Overdo Vitamin K

Because vitamin K is fat-soluble, it can build up in the body over time, especially when taken in supplement form. While toxicity from food sources is extremely rare, high doses of supplements may lead to complications in some people. 

One of the biggest concerns is interference with blood-thinning medications, such as warfarin (Coumadin). These medications work by slowing the body’s ability to form blood clots. Vitamin K, on the other hand, promotes clotting. Taking in too much, particularly in supplement form or through sudden dietary changes, can reduce the effectiveness of blood thinners and increase the risk of blood clots or stroke.

Those taking warfarin or any blood-thinning medication shouldn’t make major changes to their vitamin K intake, whether from food or supplements, without first speaking to their health care provider.

People with gastrointestinal diseases, chronic kidney disease, or other conditions affecting absorption may be at higher risk for deficiency and should also speak with their doctor, according to Linneberg.

A Day of Eating for Vitamin K

What does a vitamin K-rich day look like on your plate? According to Planells, a balanced approach includes a mix of K1- and K2-rich foods, along with some healthy fats to help with absorption.

Breakfast: Scrambled eggs (with yolks) and sautéed spinach in olive oil, served with whole-grain toast

Lunch: Kale and quinoa salad with shredded carrots, chickpeas, avocado, and a lemon-olive oil dressing

Snack: A piece of hard cheese or a serving of Greek yogurt

Dinner: Grilled salmon with steamed broccoli and roasted sweet potatoes. Add an optional spoonful of natto or some sauerkraut for an extra K2 boost.

Dessert: A piece of dark chocolate or a handful of berries—blackberries and blueberries contain higher amounts of vitamin K.

Anti-Aging Research

More research is needed before vitamin K can be officially labeled an anti-aging nutrient.

“I don’t think we are there yet to say that vitamin K is a wonder drug or anti-aging drug,” Dr. Allan Linneberg, a medical doctor and research professor at the University of Copenhagen, told The Epoch Times.

“We are investigating this, and there are many gaps in our understanding. Our group, and others, are currently undertaking large trials, including the InterVitaminK trial, which is set to conclude in 2027.”