Vitamin K
Essential for bone metabolism and blood clotting. Works with vitamin D to build strong bones.
Why it matters
Vitamin K exists in two main forms: K1 (phylloquinone, from plants) and K2 (menaquinone, from fermented foods and animal products). It is essential for activating proteins involved in blood clotting and bone metabolism. Vitamin K2 in particular activates osteocalcin a protein that binds calcium into bone matrix.
For endurance athletes
Vitamin K and vitamin D work together in bone metabolism vitamin D increases calcium absorption, while vitamin K directs calcium into bones rather than soft tissues. For athletes who place repeated skeletal loading through training, optimising both is important for long-term bone density and stress fracture prevention. Athletes on anticoagulant medications should consult a doctor before significantly increasing vitamin K intake.
Signs of deficiency
- ·Easy bruising
- ·Prolonged bleeding from cuts
- ·Heavy periods
- ·Low bone density
Best food sources
- ·Dark leafy greens (kale, spinach, Swiss chard)
- ·Broccoli and Brussels sprouts
- ·Fermented foods (natto, aged cheese)
- ·Liver
- ·Edamame
Track Vitamin K automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.