Vitamin K – Blood & Bones

Vitamin K is a fat-soluble vitamin essential for blood clotting, bone health, and overall well-being. Though it often gets less attention than other vitamins, Vitamin K plays a critical role in keeping your body functioning properly.

Found in various foods, this vitamin exists in two main forms: Vitamin K1 (phylloquinone), primarily from plant sources, and Vitamin K2 (menaquinone), found in animal products and fermented foods.

Let’s explore the key benefits, functions, and the best dietary sources of Vitamin K to ensure you’re meeting your daily needs.

Key Functions of Vitamin K

1. Supports Blood Clotting
   Vitamin K is essential for the body’s ability to form blood clots, a process necessary to prevent excessive bleeding after injuries. It activates proteins that help the blood coagulate, ensuring proper wound healing and recovery.
2. Promotes Bone Health
   Vitamin K plays a vital role in bone metabolism by regulating calcium levels in the body. It activates osteocalcin, a protein that helps bind calcium to bones, improving bone density and reducing the risk of fractures and osteoporosis.
3. Reduces Risk of Cardiovascular Disease
   By helping to regulate calcium in the bloodstream, Vitamin K prevents calcification of arteries, which can lead to atherosclerosis and heart disease. Adequate levels of Vitamin K contribute to better cardiovascular health.
4. Supports Cognitive Function
   Emerging research suggests that Vitamin K may play a role in brain health, particularly in older adults. It has been linked to improved memory and reduced risk of cognitive decline.
5. Aids in Cell Growth and Repair
   Vitamin K is involved in regulating cellular processes, helping maintain healthy tissue and organ function.

Types of Vitamin K

• Vitamin K1 (Phylloquinone): Found primarily in leafy green vegetables, K1 is most effective for supporting blood clotting.
• Vitamin K2 (Menaquinone): Found in fermented foods and animal products, K2 is more effective for bone and cardiovascular health, as it stays in the body longer than K1.

Food Sources of Vitamin K

Vitamin K is abundant in many foods, making it relatively easy to incorporate into your diet. Here are some of the best sources:

1. Leafy Green Vegetables
   Kale, spinach, collard greens, Swiss chard, and parsley are among the richest sources of Vitamin K1. A single serving of these greens can provide more than your daily requirement.
2. Cruciferous Vegetables
   Broccoli, Brussels sprouts, and cabbage are excellent sources of Vitamin K1. These vegetables also provide additional nutrients like fiber and vitamin C.
3. Fermented Foods
   Foods like natto (fermented soybeans), kimchi, and sauerkraut are high in Vitamin K2. Natto, in particular, is one of the richest sources of K2.
4. Animal Products
   Egg yolks, liver, and dairy products like cheese are good sources of Vitamin K2. These foods also provide other essential nutrients like protein and healthy fats.
5. Vegetable Oils
   Soybean oil and canola oil contain moderate amounts of Vitamin K1 and can contribute to your daily intake.

How Much Vitamin K Do You Need?

The recommended daily intake for Vitamin K varies based on age and gender:

• Adult Men: 120 micrograms (mcg) per day
• Adult Women: 90 mcg per day

Most people can meet these requirements through a balanced diet. However, certain populations, such as individuals with digestive disorders or those taking blood-thinning medications, may require special attention to their Vitamin K intake.

Can You Get Too Much Vitamin K?

Vitamin K toxicity is rare because the body does not store large amounts of it. However, individuals taking anticoagulant medications like warfarin should monitor their Vitamin K intake closely, as sudden increases can interfere with the medication’s effectiveness. It’s always best to consult with a healthcare provider if you have specific concerns.

However…

Considering our modern way of life and convenience of fast/processed food, we do not always get all the nutrients we need from our food. And a lot of people are deficient in many crucial nutrients.

A very effective way of replenishing missing nutrients is by taking a multivitamin mixture. This will give your body the “building blocks of life” it really (and desperately) needs.

“Take care of your body – it’s the only place you have to live.”