Vitamin K1 may not get as much attention as Vitamin D or C, yet it plays a vital role in two of the body’s most important systems: blood clotting and bone formation. If you regularly enjoy leafy greens, you’re already fuelling your body with this essential nutrient — but understanding how it works can help you optimise your daily nutrition even further.
What Is Vitamin K1 and Where Do We Get It?
Vitamin K1 (phylloquinone) is the plant-based form of Vitamin K. It is found abundantly in:
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Leafy greens: spinach, kale, collard greens, Swiss chard
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Herbs: parsley, basil
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Cruciferous vegetables: broccoli, Brussels sprouts
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Plant oils: soybean and rapeseed oils
Unlike Vitamin K2 (commonly found in fermented foods), Vitamin K1 is the main dietary form and the body’s primary resource for supporting healthy blood clotting.
The Benefits of Vitamin K1
1. Supports Healthy Blood Clotting
Vitamin K1 activates a group of proteins responsible for blood coagulation. Without enough of it, even small cuts could lead to excessive bleeding. It helps blood clot safely and efficiently — a core function that protects the body every single day.
2. Contributes to Stronger Bones
Vitamin K1 plays a crucial role in calcium regulation. It activates osteocalcin, a protein needed to bind calcium into the bone matrix. In simple terms, Vitamin K1 helps ensure the calcium you consume is actually used to strengthen your bones.
Research increasingly shows that adequate Vitamin K intake may support bone density and reduce the risk of fractures, particularly as we age.
Why Vitamin K1 Works Hand-in-Hand with Vitamin D
Vitamin D helps the body absorb calcium from food — but Vitamin K1 determines where that calcium ends up.
Without enough Vitamin K1, calcium can be deposited in soft tissues instead of bones, reducing its effectiveness and potentially causing harm over time.
Together:
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Vitamin D increases calcium absorption
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Vitamin K1 helps incorporate that calcium into bones
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The combination promotes optimal bone strength, mobility, and long-term skeletal health
If you’re taking a Vitamin D supplement, it’s especially important to ensure your diet includes plenty of Vitamin K1-rich vegetables.
How to Add More Vitamin K1 to Your Day
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Add a handful of spinach or kale to your morning smoothie
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Enjoy steamed broccoli or Brussels sprouts with lunch or dinner
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Sprinkle parsley or fresh herbs over meals for an easy nutrient boost
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Make leafy green salads a regular part of your weekly routine
Small changes can make a meaningful difference.
Vitamin K1 is a quiet but powerful nutrient — essential for proper blood clotting and the long-term health of your bones. When paired with Vitamin D, it becomes even more effective, supporting the body’s natural ability to absorb, distribute, and utilise calcium.
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