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white vitamin K tablets on wooden spoon

What is vitamin K2?

Age Amount (a day)

Birth - 6 months

2.0 micrograms

7 - 12 months 2.5 micrograms
1 - 3 years 30 micrograms
4 - 8 years 55 micrograms
9 - 13 years 60 micrograms
14 - 18 years 75 micrograms
Adult men (19 and over) 120 micrograms
Adult women (19 and over)  90 micrograms
Pregnant or breastfeeding teens 75 micrograms
Pregnant or breastfeeding women 90 micrograms


Food Vitamin K content (in micrograms)
1/2 cup of kale 225
1/2 cup of raw spinach  75
1/2 cup of turnip greens 70
1/2 cup of broccoli 45
1/2 cup of cabbage 30
1 tbsp of soybean oil 25
1 cup of iceberg lettuce 14
1 cup of strawberries 4
1 cup of whole milk 1
1 large egg <1
Donia Hilal

Author: Donia Hilal


Joined Holland & Barrett: Jan 2018

Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition

Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.

Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.