Men's Health June 13, 2026 0 Comments

Unlock the Power: 7 Vitamin K Foods That Will Bulletproof Your Bones After 50 Like a Champ!

Ever wonder why your bones don’t just hold up your body but can actually tell a story about how well you’re aging? Most of us toss around calcium and vitamin D like they’re the golden tickets to bone health, but hold up—what about vitamin K? That unsung hero in your diet deserves some spotlight, especially for us men who often shrug off osteoporosis as a “women-only” thing. Here’s the kicker: guys over 65 face a pretty serious risk, and a surprising fracture post-50 might just be your bones waving a red flag. The good news? You’re likely already getting enough vitamin K without even cracking open a supplement bottle—and it’s hiding in some delicious foods that might already be on your plate. Ready to find out how to keep your skeleton strong and show osteoporosis who’s boss? Let’s dive right in! LEARN MORE

4 min read

Along with vitamin D and calcium, vitamin K is important in maintaining strong, healthy bones as you age.
Dietitians say most Americans do not need a vitamin K supplement. People can often reach their daily recommended Vitamin K intake through food.
There are several types of Vitamin K. Vitamin K1 is primarily found in leafy green vegetables, vegetable oils, and certain fruits. Vitamin K2 is found in some animal products and fermented foods.

OSTEOPOROSIS IS OFTEN thought of as a woman’s disease. While it’s true that women are diagnosed with the condition at higher rates than men, guys shouldn’t be taking their bone health for granted. The NIH warns that guys 65 and older are at considerable risk for the bone condition. Experiencing a fracture after 50 is also considered a possible early sign of osteoporosis.

Getting enough vitamin D and calcium is important in maintaining strong, healthy bones as you age. And don’t forget about vitamin K.

“Vitamin K is a critical vitamin in our diets and serves a variety of functions within the body,” says registered dietitian Kristin Gillespie, MS, RD, LDN. Vitamin K is important in activating proteins needed for blood clotting and bone formation. People with a vitamin K deficiency may have lower bone mineralization and an increased risk of osteoporosis.

The good news is that most people don’t need to buy a Vitamin K supplement. “Most Americans are able to get enough of this nutrient between oral ingestion, intestinal absorption, and internal production,” says Gillespie.

Below, dietitians reveal delicious foods for getting vitamin K on to your next plate.

Vitamin K1 vs. Vitamin K2

SO, THERE’S SEVERAL types of vitamin K. Both can be found in food.

“The term ‘vitamin K’ actually refers to several different fat-soluble vitamins as opposed to just one vitamin as many assume,” explains Gillespie. “Although these two vitamins have similar structure and function, their dietary sources, rates of absorption, and bioavailability are different.”

Vitamin K1 is the most common type of vitamin K in the diet. It’s primarily found in plants, including leafy green vegetables, vegetable oils, and some fruit. Vitamin K2, on the other hand, is found in some animal products and fermented foods. “While vitamin K1 must be ingested orally, vitamin K2 can be produced within the body by our intestinal bacteria” says Gillespie.

The recommended daily intake for vitamin K1 is 120 micrograms (mcg) for adult men. Registered dietitian Kimberly Gomer, MS, RD, LDN, says the recommended daily intake of Vitamin K2 is between 100 to 300 micrograms for both men and women.

7 Best Foods for Boosting Your Vitamin K Levels

Kale

Gillespie notes that cooked kale has 531 mcg of vitamin K per ½-cup serving, more than 400 percent of the daily recommended amount. Impressive, huh?

Kale is well-known as a nutritional powerhouse. Beyond vitamin K, the leafy green contains many other nutrients, including vitamins A, B6, & C, calcium, potassium, copper, and manganese.

Need a dinner idea? Try our food editor’s roasted spaghetti squash, turkey bolognese, and crispy kale recipe.

Swiss Chard

Swiss chard is an excellent source of vitamin A and vitamin K. It’s also a good source of vitamin C and magnesium. “Swiss chard also contains the antioxidants beta-carotene, lutein, and zeaxanthin,” adds Gomer. “Vitamin A plays a significant role in normal formation and maintenance of many organs including the heart, lungs, and kidneys.”

If you’re consuming it raw, Gomer says one 3.5-ounce serving of Swiss chard contains 830 mcg of vitamin K. One cup of cooked Swiss chard packs 477 percent of the daily value.

Collard greens

Another leafy green well worth loading up on. “Cooked collard greens have 386 mcg of vitamin K per ½-cup serving. This is more than 300 percent of the daily value,” says Gillespie. “Collards are a rich source of several key nutrients, including vitamin C, vitamin A, calcium, folate, and magnesium.”

Spinach

Raw spinach contains 145 mcg of vitamin K per 1 cup serving, says Gillespie. While this is more than 100 percent of the daily value, there is a larger serving size compared to the other greens listed.

“Similarly to kale, spinach is widely recognized for its nutrient profile and associated health benefits,” Gillespie adds. “Beyond vitamin K, spinach is also rich in vitamin C, carotenoids, folate, iron, and calcium.”

Blue Cheese

Cheese is one of the most misunderstood foods. Some cheese are jam-packed with nutrients and protein. For food high in vitamin K, consider blue cheese. This cheese has 440 mcg of vitamin K (specifically vitamin K2) per 3.5-ounce serving.

“Blue cheese can lower the risk of osteoporosis. Because of its high calcium content, blue cheese can help people achieve healthier bone density,” explains Gomer. “It can help in reducing inflammation. Many conditions like arthritis, sinusitis, and asthma cause inflammation, and blue cheese can help relieve people suffering from these problems by reducing inflammation.”

Broccoli

Cooked broccolicontains 110 mcg of vitamin K per ½-cup serving. Gillespie says this is about 90 percent of the daily value for this nutrient. “Broccoli, similarly to many of these other leafy greens, is rich in many nutrients, including fiber, vitamin C, iron, and potassium. Additionally, it is high in protein compared to most other vegetables.”

Pork chops

We couldn’t end this list without a meat option. Pork chops (when cooked correctly) are a great source of vitamin K, containing 59 mcg of vitamin K per every three ounce serving. Gillespie notes this is about half of the daily value.

“Pork chops are unprocessed and often leaner than other cuts of pork (and other red meats), thus offering a healthier option where meats are concerned,” says Gillespie. Along with vitamin K, pork chops are high in protein, potassium, vitamin D, vitamin B6, vitamin B12, and calcium.

If you want a mouthwatering pork chop dinner, try this recipe.

Who May Need a Vitamin K Supplement?

YOUR DOCTOR MAY recommend a vitamin K supplement if you fall into any of these categories:

People with a disease affecting absorption in the digestive tract, such as Crohn’s disease or active celiac disease
People taking medications that interfere with vitamin K absorption
People who are severely malnourished
Heavy alcohol users

“Those individuals with certain medical conditions may need more, as recommended by their healthcare specialist,” warns Gomer. “There are no known serious side effects from taking too much of the vitamin, however researchers have not set a maximum safe dose.”

Jocelyn Solis-Moreira, MS is the associate health & fitness for Men’s Health and has previously written for CNN, Scientific American, Popular Science, and National Geographic before joining the brand. When she’s not working, she’s doing circus arts or working towards the perfect pull-up.

Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.