Introduction to Vitamin K

When you think of the important vitamins your kids need, Vitamin K probably doesn’t make your top three. Maybe it hasn’t even made the list at all.

We hear a lot about Vitamin D for strong bones, Vitamin C for immunity, and even iron for energy. But Vitamin K? Although it’s not talked about much, it’s working hard to help your child’s body grow strong, bounce back from injuries, and stay healthy in ways that are deeply important - especially when they’re busy tumbling off playground slides and zooming through growth spurts.

So today, let’s give Vitamin K the spotlight it deserves. Whether you’re wondering if your child is getting enough from food, if your picky eater might need a vitamin K child supplement, or just trying to be the super-informed parent you already are, this guide is here to help. 

What is Vitamin K?

Vitamin K is a fat‑soluble vitamin that helps support healthy blood clotting and bone development in children.

It comes in two main types:

• K1 (phylloquinone): found mostly in leafy greens like spinach and kale

• K2 (menaquinones): found in animal foods (like cheese, eggs, liver) and fermented foods, plus produced by our gut bacteria

Once absorbed - thanks to the help of fats in their diet, which is why it’s “fat-soluble” - vitamin K activates proteins that help blood clot and help build strong bones.

Learn more here: NIH Vitamin K Fact Sheet

What Does Vitamin K Do for Kids?

You might not see Vitamin K working, but it’s busy behind the scenes. Here’s what it helps with:

• Supports proper blood clotting: helps stop the bleeding for example when your little one scrapes their knee.

• Helps build strong bones: because bones aren’t just about calcium - Vitamin K helps the body actually use that calcium properly.

• Aids in wound healing: especially helpful during the toddler years when they seem to fall every five seconds.

• Builds and strengthens bones: vitamin K activates a protein called osteocalcin, which binds calcium to bones.

• Supports cardiovascular health: Vitamin K2 plays a role in keeping calcium from building up in arteries (a process called “vascular calcification).

Learn more from the CDC - you’ll find information about this micronutrient as well as others.

Vitamin K Benefits for Kids

Here’s how Vitamin K helps at every stage:

Toddlers 

Toddler’s bones grow rapidly, and they need to withstand the pressure that comes with new developmental milestones and challenges. Vitamin K - whether in food or in a toddlers vitamin K supplement - helps build stability during early walking and climbing, and supports strong bones as they start to run around and jump around.

Young Kids

At this hectic stage, expect more play, more bumps, and more bruises. With vitamin K, your little one can better recover from inevitable bumps and bruises, all while benefitting from the continuous support needed for bone growth, strength and density.

Older Kids

Strong bones matter more than ever as their bodies stretch and change. Vitamin K helps reduce fracture risk, especially during growth spurts. It keeps your little one’s bones healthy and resilient as they become more active and involved in sports and other after-school activities.

Top 3 Vitamin K Benefits

• Helps blood clot properly

• Strengthens bones 

• Supports wound healing

When is Vitamin K Useful?

Vitamin K is essential during certain times or situations:

• After surgery or injury to support healthy clotting and bone repair.

• If your child bruises or has regular nosebleeds (as it could point to suboptimal vitamin K).

• If they’re on long‑term antibiotics (these can disrupt gut bacteria that help make Vitamin K2).

• If they’re picky eaters or eat a restricted diet that lacks leafy greens or fermented foods.

In most cases, a balanced diet covers it. But in the above scenarios, a child vitamin K supplement - like Hiya’s multivitamin with vitamin K - can fill the gap, at safe, doctor-approved levels 

Signs Your Child May Need More Vitamin K

Keep an eye out for these signs that could suggest your child may need more vitamin K:

• Easy bruising

• Bleeding gums

• Frequent nosebleeds

• Slow wound healing

• (Rare) Blood in stool or urine

If these pop up, it's time to talk with your pediatrician before introducing vitamin K childs supplements. 

How Much Vitamin K Do Kids Need?

Here’s the average daily recommended amount according to NIH data:

Here, “mcg” means “microgram”, which is a measure of vitamins and minerals you’ll find on food packaging. As a result, it’s easy to work out if your little one is getting enough vitamin K - just match what’s in the table above to the foods they’re eating.

Vitamin K Deficiency & Issues

While uncommon, vitamin K deficiency can happen, especially certain special cases.

One of these is newborns. When babies are just born, they do not have sufficient amounts of vitamin K in their system, which is why they get a vitamin K shot to prevent dangerous Vitamin K deficiency bleeding (VKDB) - which can happen internally as well as externally.

Additionally, kids on medications such as antibiotics or anticonvulsants may benefit from a children vitamin K supplement. That’s because anticonvulsants interfere with vitamin K metabolism, and antibiotics reduce one of the primary sources of vitamin K in the body: the intestinal flora.

It’s also worth noting that health conditions - like liver issues or digestive disorders such as Crohn’s or celiac - can affect the absorption of vitamin K as well as other vitamins. 

In such cases, a kid vitamin K supplement can really be beneficial - if not needed - to fill the gaps present. 

One more thing: make sure to watch your little one’s diet, too, as a diet low in vitamin K can also cause a deficiency. If your child is a picky eater or eats a restricted diet, they may benefit from a childs vitamin K supplement to ensure they’re getting enough of the vitamins and minerals they need to be strong, healthy and happy.

Best Sources of Vitamin K for Kids

Let’s break this down into two categories - K1 and K2:

K1 (mostly plant-based):

• Spinach

• Kale

• Broccoli

• Kiwi

• Green peas

K2 (from animal products and fermented foods):

• Eggs

• Cheese

• Liver

• Yoghurt

• Natto (if your little one is feeling adventurous!)

K1 is great, but it has a shorter life than K2 - so it’s best to include a variety of both when possible.

Can Kids Get Too Much Vitamin K?

Thankfully, vitamin K toxicity from food is nearly unheard of. 

That said, be wary of very high-dose supplements. Contrary to foods, these can cause vitamin K toxicity, which causes all sorts of symptoms from shortness of breath to irregular breathing, decreased movement and edema.

In newborns, the effects of vitamin K toxicity can include jaundice, which can also lead to kernicterus (a type of brain damage).

That’s why it’s so important to stick to child-safe doses that are pediatrician approved. So, before giving your little one a vitamin K supplement, make sure to talk to your pediatrician and choose a supplement that is made specifically for children.

Does My Child Need a Supplement?

It depends. Consider a vitamin K children supplement if:

• They won’t touch leafy greens

• They’ve been sick or on antibiotics for a while

• They have a medical condition affecting nutrient absorption

Hiya’s multivitamin includes vitamin K at pediatrician-friendly levels, packaged within a multivitamin designed to complement - not replace - a balanced diet.

Vitamin K FAQs

Can kids take vitamin K every day?

Yes - when dosed appropriately in age-specific vitamin K kid supplements or through balanced diets, daily intake is safe and beneficial.

What are the best foods with vitamin K for children?

Leafy greens, broccoli, kiwi, eggs, cheese, liver, and fermented foods like natto or yogurt.

Is vitamin K safe for toddlers?

Yes - just ensure intake is age-appropriate. Simply choose a vitamin K toddlers supplement that provides toddler-specific dosages.

Does Vitamin K help with bone strength in kids?

Yes! It helps the body use calcium properly and supports bone density as kids grow.

How do I know if my child is low in vitamin K?

Signs include easy bruising, nosebleeds, and slow healing. Talk with a doctor - blood samples and other tests can help clarify things.

Vitamin K isn’t the most discussed topic when it comes to vitamins, but when we break it down, it’s undeniably essential - especially during childhood. As parents and caregivers, we want our kids to grow strong, heal quickly, and stay safe from unexpected injuries. Vitamin K supports all of that.

At Hiya Health, we believe that real health happens at home, day by day: with a balanced diet, smart supplementation when needed, and education so our kids know why it’s important to eat well. By building good habits now and filling gaps when needed, our little ones can grow strong - and stay strong.

More to Explore

If you’re building your knowledge on kids' vitamins, don’t stop here. Learn more about:

Vitamin D 

Vitamin C 

Vitamin E