When youre texting, you never want to get a K. But when youre trying to fuel your body with all the vitamins and minerals it needs, getting a K is a great thing.

Vitamin K has lots of health benefits (including blood clotting.) It mostly comes from leafy greens and meat, but you can also take it as a supplement.

Heres everything you need to know about this important nutrient.

How much vitamin K do you need?

According to the National Institutes of Health, the recommended adequate intake of vitamin K for folks older than 19 is:

Vitamin K can be found throughout your body, including your liver, bones, brain, heart, and pancreas.

Vitamin K isnt a singular nutrient. The term vitamin K actually refers to a group of fat-soluble compounds. Theyre K vitamins, which means they have a common chemical structure.

Vitamin K1 (phylloquinone) and vitamin K2 (menaquinone) are the most important substances in this group.

Vitamin K1 is created by green plants and algae. A research review showed that it makes up about 90 percent of the vitamin K you get through your diet.

Even though K1 supplements are absorbed well by your bod, the vitamin K1 naturally found in vegetables isnt. In fact, a 2012 research review showed that you only absorb about 10 percent of the K1 from plant foods.

But its possible to absorb more. K1 is a fat-soluble nutrient, so adding a fat source (like butter or olive oil) to veggie dishes can help.

Vitamin K2 refers to a group of menaquinones that are created by bacteria. Menaquinone-4 (MK-4) and menaquinone-7 (MK-7) are two of the most important types of K2.

You get K2 from animal-based foods and certain fermented foods. The bacteria in your gut can also produce K2.

Your body is better at absorbing some forms of K2 (like MK-4) than others. You can get more MK-4 by eating foods like eggs and meat.

Vitamin K is involved in some important bodily processes.

Vitamin K activates the enzymes that help with blood clotting. Whys that important? If your blood doesnt clot correctly it can increase your risk of experiencing bleeding.

Vitamin K doesnt get delivered through the placenta very effectively, so newborns are given a vitamin K injection when theyre born. This helps prevent vitamin K deficiency bleeding.

Vitamin K helps keep your bones healthy. Osteocalcin, one of the main proteins found in the bones, needs vitamin K in order to bind to calcium. Thats part of how it builds the bone matrix.

Vitamin K also helps osteoblasts (cells that form new bone) and other proteins involved in bone metabolism.

Vitamin K can help prevent heart conditions. Bless its heart!

Matrix Gla protein (MGP) is a protein that stops the calcification of your arteries. If calcium can build up, these important pathways that deliver blood to your heart can narrow. Thats not great for your ticker.

MGP (and its anti-calcification powers) is activated by vitamin K. Without enough vitamin K, MGP cant perform its job and this may lead to an elevated risk of developing heart conditions.

Vitamin K1 and K2 are found in different types of foods. Vitamin K1 is primarily found in plant foods while K2 is found in animal-based and fermented foods.

These foods are rich in vitamin K1:

These foods have lots of vitamin K2:

Most people get enough vitamin K through their diet and true vitamin K deficiency is extremely rare, especially in healthy people.

There are a few populations that commonly experience vitamin K deficiency, including people who:

If you fall into one of these groups, a doctor might suggest supplementing with vitamin K.

Severe vitamin K deficiency can lead to increased bleeding (including hemorrhage.) Vitamin D deficiency can also increase your risk of developing osteoporosis.

Vitamin K isnt likely to cause toxicity.

Theres no known toxicity for vitamin K1 or K2 from food or supplements. Thats why theres no established tolerable upper intake level set for it.

If youre taking a blood thinning medication (like Warfarin) try to keep your vitamin K intake consistent and avoid large quantities of vitamin K-rich foods. Why? Because sudden increases in vitamin K could interact with your medication. That could lead to increased or decreased blood clotting.

Can you take vitamin K supplements every day?

Vitamin K has no known toxicity, so its generally safe to take it on a daily basis.

Keep in mind, though, that most people dont need to supplement with vitamin K at all. The daily recommended amount of vitamin K is pretty easy to get just through the foods that you eat.

If you dont eat many foods that are high in vitamin K, or if you have questions about your vitamin K levels, ask a doctor for their advice.

Vitamin K refers to a group of fat-soluble nutrients, including K1 and K2.

K1 is primarily found in plant foods like leafy greens while K2 is concentrated in certain animal products and fermented foods.

Vitamin K supplements are safe and not associated with toxicity or side effects in healthy people. If you take certain medications (like blood thinners), though, be aware of your vitamin K intake and have your levels monitored regularly.

Most people get enough vitamin K through their diet. Vitamin K deficiency is extremely rare, but it can happen if you have certain medical conditions.

If youre interested in supplementing with vitamin K, talk with a doctor. They can help you decide if its necessary and find the right dosage for you.

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Vitamin K: What It Does and How to Get More - Greatist