Updated: 11/22/23
Are you interested in growing your bones stronger and improving your blood clotting? Vitamin K is a key vitamin that can help to do just that. With its essential role in bone health and the body’s ability to create coagulants, it’s easy to understand why “K” stands for “key”! Taking supplemental forms of vitamin K with food or as a supplement could be beneficial for anyone looking to get any benefits from this potentially life-saving element. In this blog post, we’ll discuss more about the importance of vitamin K while also exploring various ways it affects your body and how you can take advantage of these properties through supplementation. So, if you’re ready to learn more about Vitamin K – including what foods contain it naturally – then keep reading!
What is Vitamin K?
When it comes to maintaining good health, there are a lot of factors to consider. For starters, a balanced diet is essential, along with regular physical activity. But did you know that nutrition goes beyond just fueling your body? It is essential to consume certain vitamins and minerals to ensure that your body functions optimally. One such vital nutrient responsible for several critical functions in your body is Vitamin K.
Vitamin K is a fat-soluble vitamin that plays an essential role in blood clotting, bone health, and heart health. There are two primary forms of vitamin K: K1, which is found in plant sources like leafy greens, and K2, which is found in animal and fermented food sources. Our bodies can also create a small amount of vitamin K in the intestines.
As mentioned, vitamin K plays various roles in the body, including keeping our bones healthy and strong. Without enough vitamin K, bones can become weak and brittle, leading to conditions like osteoporosis. Vitamin K also helps regulate blood clotting and prevent excessive bleeding, making it especially important for individuals on blood-thinning medications. Additionally, recent studies suggest that vitamin K may play a role in heart health by reducing the risk of arterial calcification.
Vitamin K can be found in a range of food sources, including leafy greens like kale, spinach, and broccoli, as well as animal sources like egg yolks and liver. Fermented foods like cheese and natto are also high in vitamin K. If you have trouble incorporating enough vitamin K into your diet, you can consider taking a supplement. Make sure to talk to your doctor before starting any new supplements, as they can interact with certain medications.
Vitamin K1
Vitamin K1 (phylloquinone) is found primarily in plant food sources like green leafy vegetables because it is involved in photosynthesis. The liver uses and transports most of it. Humans consume about 75 to 90 percent of vitamin K1 a day. Even in abundance, the body absorbs it poorly, only about 10 percent.
Vitamin K2
On the other hand, vitamin K2 (menaquinones) is found in animal meat and other fermented types of food. The body also produces this vitamin through gut bacteria. Unlike vitamin K1, the body absorbs vitamin K2 more efficiently. Also, it can circulate in the blood for days, while K1 only stays in the blood for a few hours. The longer the vitamin stays in circulation, the more efficiently the body tissue can use it.
Further, vitamin K2 has two subtypes: MK-4 and MK-7. MK-4 is normally present in meat and dairy products, while fermented foods like soybean products, yogurt, Japanese natto and cheese are rich in MK-7. Experts consider these the most powerful and most important types of vitamin K2 in the body. MK-5 is typically a product of bacteria and present in fermented food, but MK-4 is the only form of vitamin K2 that isn’t a product of bacteria.
Dietary Sources of Vitamin K
Patients can get vitamin K from various types of food. Vitamin K1 is in leafy green vegetables, such as raw kale, turnip greens, broccoli, collard greens, brussels sprouts and spinach. It is also in vegetable oils and some fruits. Vitamin K2 is in animal meat and fermented products, such as chicken, eggs, cheese, ground beef and butter. Even though it is present in food, some patients may also require or choose to take supplements in order to treat a deficiency or to get a consistent and controllable daily dosage.
Benefits of Vitamin K
Vitamin K is responsible for keeping the body’s organs in optimal condition. Some of its benefits include:
Promotes Healthy Blood Clotting
Almost everyone knows that it is critical for blood clotting. In fact, it’s the reason why vitamin K was discovered in the first place! When you’re injured, your body activates a series of reactions that lead to the formation of a blood clot. It plays a crucial role in this process, which is why it is considered an essential nutrient. Without enough, you could be at risk for excessive bleeding.
Builds Strong Bones
In addition to its role in blood clotting, it is associated with bone health. It helps to activate a protein called osteocalcin, which is involved in the formation of bones. One study found that people with higher intakes of vitamin K had higher bone density compared to those with lower intakes. This suggests that adequate vitamin K intake may be helpful in preventing osteoporosis.
Reduces the Risk of Heart Disease
It has also been linked to heart health. Research suggests that people who consume higher levels have a lower risk of heart disease. One study found that women who consumed the most vitamin K2 had a 20% lower risk of developing heart disease than those who consumed the least. This may be because it helps to prevent calcium from depositing in your arteries, which can lead to heart disease.
Promotes Healthy Blood Flow
One of the most significant benefits is its role in maintaining healthy blood flow. This nutrient helps in the clotting of blood, which is especially beneficial in cases of injury or surgery. It helps the body produce substances that help clots form, stem blood loss and prevent hemorrhages. It also helps to decrease the risk of stroke by reducing the formation of blood clots in arteries.
Helps with Blood Sugar Control
Studies have shown that it can help improve insulin sensitivity, which is crucial for maintaining healthy blood sugar levels. Insulin is a hormone that controls the metabolism of carbohydrates and fats in the body, and when it is not working correctly, it can lead to high blood sugar levels, which can be dangerous. By consuming more Vitamin K, individuals can improve their insulin levels and reduce the risk of developing type 2 diabetes.
Supports Brain Function
While the role of it in brain function is not well understood, studies have shown that it may be beneficial for cognitive health. One study found that adults with higher levels in their diets had better verbal episodic memory compared to those with lower levels. This nutrient has been linked to improved cognitive abilities, including better memory, learning, and attention span. As we age, cognitive decline is more of a concern, and consuming more vitamin K rich foods and supplements can be beneficial for maintaining a healthy brain. Another study found that supplements improved measures of attention in older adults.
Cancer Prevention
Recent studies suggest that it might help prevent cancer by reducing the risk of prostate, liver, and lung cancer. Although more investigation is required, the findings show that regular supplements can lower the risk of cancer.
Anti-aging Benefits
It is a crucial nutrient in preventing skin aging. Vitamin K has anti-inflammatory properties that reduce puffiness, dark circles, and wrinkles around the eyes. It also increases blood circulation, improves skin tone, and provides radiant, hydrated skin.
Enhances Skin Health
It can be beneficial in maintaining healthy skin. This nutrient has been shown to help reduce the appearance of dark circles around the eyes. Itcan help to increase blood flow to the skin, reducing the appearance of spider veins and promoting healthier skin overall.
Boosts Immune System
Lastly, it plays a role in supporting immune health. It helps to activate proteins in your body that are involved in fighting infections and inflammation. While more research is needed to fully understand how it impacts the immune system, it’s clear that it plays an important role.
Side Effects of Vitamin K
Increased Risk of Blood Clots
While it is essential in blood clotting, taking too much of it can lead to an increased risk of blood clots, also known as deep vein thrombosis, which can be potentially life-threatening. People who are taking blood-thinning medication should be especially cautious when taking supplements containing vitamin K.
Development of Jaundice
Jaundice is a condition where the skin and eyes turn yellow due to the buildup of bilirubin. Taking too much can lead to jaundice, which can be a sign of liver damage. People who have liver-related problems should consult with their healthcare providers before taking any vitamin supplements.
Interference with Medication
Supplements can interfere with various medications, including antibiotics, blood thinners, and cholesterol-lowering drugs. If you’re taking any of these medications, it’s essential to talk to your healthcare provider before taking any supplements.
Decreases Absorption of Calcium
It plays a crucial role in calcium absorption, but too much of it can lead to the opposite effect. Excess can interfere with the absorption of calcium into bones, reducing bone mineral density and increasing the risk of fractures. This risk is especially high in individuals with osteoporosis. While it is crucial for bone health, it is important to consume it in moderation, especially if you are already taking supplements or medications for bone health.
Increases Risk of Stroke
While it is known for its blood clotting properties, excess vitamin K can increase the risk of stroke. One study published in Neurology found that individuals with high levels of vitamin K in their blood had a higher risk of both ischemic and hemorrhagic stroke. If you have a history of heart disease or stroke, it is important to consult with a healthcare professional before taking any supplements.
Gastrointestinal Disturbances
Taking too much can lead to gastrointestinal disturbances, causing a range of symptoms such as nausea, vomiting, and diarrhea. In severe cases, excessive vitamin K intake can cause liver damage. To avoid these side effects, it is important to monitor your daily vitamin K intake and limit your intake of high vitamin K foods.
Hypersensitivity Reactions
In rare cases, taking supplements can lead to allergic reactions, such as itching, hives, and swelling. If you experience any allergic reactions after taking supplements, stop taking them immediately and consult with your healthcare provider.
Vitamin K Deficiency
Vitamin K deficiency is not common among adults. However, newborns are more at risk. The primary symptom this deficiency causes is excessive bleeding (hemorrhage) because the body is unable to form blood clots.
Newborn infants are born with very low levels of vitamin K. This is because the vitamin does not cross the placenta well, and breast milk contains only small amounts. Therefore, the body of a newborn infant has limited reserves, and infants are at risk of the deficiency bleeding (VKDB). It is a severe condition that may result in bleeding. VKDB can occur up to 6 months of age, with the highest risk occurring in the first week. In infants with severe VKDB, bleeding can occur in the brain, and there is a risk of death.
VKDB has three types: early, classical, and late. Early-onset VKDB happens within the first 24 hours of birth. Classical VKDB happens during the first week of life. Late-onset VKDB happens between the second week and the sixth month of life. Late-onset VKDB is rare, but the bleeding episodes are more severe than the early and classical types.
Adults at Risk of Vitamin K Deficiency
Although vitamin K deficiency is rare in healthy individuals, certain groups of people are at higher risk. Those who suffer from gastrointestinal disorders, such as celiac disease or inflammatory bowel disease, are at a higher risk of deficiency. Individuals taking certain medications such as antibiotics, seizure medications, and blood thinners may experience a decreased absorption. People who consume a diet low in leafy greens, such as vegans and vegetarians, are also at risk of deficiency.
Another cause of deficiency is fat malabsorption, in which the body cannot absorb fat properly. Patients with fat malabsorption may have an associated condition such as an intestinal or biliary tract disorder, cystic fibrosis or celiac disease.
Signs of Vitamin K Deficiency
Blood Clotting Issues
One of the most significant effects of vitamin K deficiency is poor blood clotting. When you cut yourself, your body needs to form a clot to stop the bleeding. It helps to activate certain proteins that are involved in this process. Without enough, your body won’t be able to form clots effectively, leading to excessive bleeding and bruising. In severe cases, this can even lead to internal bleeding, which can be life-threatening.
Increased Risk of Osteoporosis
Vitamin K is also essential for maintaining healthy bones. It helps to activate proteins that are involved in bone mineralization, which is the process of turning minerals like calcium into strong bone tissue. Without enough, your bones may become weak and fragile, increasing your risk of osteoporosis. This is especially true for postmenopausal women, who are already at a higher risk for osteoporosis.
Risk of Heart Disease
Recent studies have also shown that a deficiency may be linked to an increased risk of heart disease. This is because vitamin K is involved in the regulation of calcium, a mineral that can accumulate in your arteries and contribute to plaque buildup. Without enough, your body may not be able to regulate calcium properly, leading to complications like arterial calcification.
Weakened Immune System
It also plays a role in your immune system by helping to activate cells that fight off infections. Without enough, your immune system may become weaker, making you more susceptible to illnesses like the flu or common cold. This is especially important for older adults or people with compromised immune systems who may be at a higher risk for severe infections.
How to Avoid Vitamin K Deficiency
To avoid vitamin K deficiency, it’s essential to eat a well-rounded diet that includes plenty of vitamin K-rich foods like leafy greens, broccoli, and brussels sprouts. You can also take a vitamin K supplement if you’re not getting enough from your diet. However, it’s important to talk to your doctor before starting any new supplements to make sure they won’t interfere with any medications you’re taking.
Dosage for Vitamin K Supplements
As a dietary supplement, patients need very little of it in their daily regimens. The recommended dosage for vitamin K1 1% powder is 10 mg a day, unless a physician recommends a different dosage. Always consult a physician before taking this supplement to confirm safety.
Warnings & Drug Interactions
However, patients with certain health conditions should take precautions, such as diabetes, kidney disease, liver disease or reduced bile secretion. It can cause severe interactions with blood thinning medication, so avoid taking these together. It may also cause moderate interactions with antidiabetic drugs because it may significantly reduce blood sugar.
Is Vitamin K Good For You?
There’s no doubt that vitamin K is an important vitamin that plays a crucial role in many different bodily functions. From promoting healthy bones to supporting heart and brain health, it’s clear that getting enough vitamin K is essential for overall health and wellbeing. Whether you’re looking to prevent illness or just want to ensure that you’re getting all of the nutrients your body needs, adding more vitamin K-rich foods to your diet is a simple and effective way to stay healthy.
Which Vitamin K for Bruising?
So, which form of vitamin K is best for bruising? The answer is both! However, the most effective way to get enough vitamin K is through a combination of diet and supplements. If you eat a lot of leafy greens, you may be getting enough K1 in your diet. But if you’re not a fan of veggies or just want to make sure you’re getting enough, a vitamin K supplement can be helpful. Look for a supplement that contains both K1 and K2 for best results.
Which Vitamin K is Best for Osteoporosis?
The best type of vitamin K for osteoporosis is vitamin K2. It is vital for bone health because it is known to help activate bone-building proteins in the body, particularly osteocalcin. It also helps calcium deposit into the bone and not in soft tissues. Vitamin K2 is available in forms like MK-4 and MK-7, among others. While both forms of K2 have been shown to benefit bone health, MK-7 is known to have long-lasting effects compared to MK-4.
Is Vitamin K Potassium?
No. Vitamin K and potassium seem like two separate nutrients with different benefits, but they are actually connected. They actually complement each other quite nicely. Vitamin K helps your body absorb calcium in the right way that your body needs, while potassium helps maintain a balance of calcium in your body by helping keep calcium levels normal. Having too much calcium can lead to heart problems while not having enough can lead to bone problems, among other things. Together, these two nutrients work in tandem, offering maximum benefits to your body’s health.
Where to Buy Vitamin K
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The Bottom Line
There are two types of vitamin K: K1 and K2. This vitamin is responsible for blood clotting that prevents the body from bleeding excessively and promotes wound healing. It is a fat-soluble vitamin that reacts with other proteins in order to maximize its functions. It has many potential health benefits, such as improving heart health, metabolizing calcium in the body and possibly supporting cognitive function. Without enough of it, patients can develop vitamin K deficiency. It is rare in adults and more common in infants. Signs include abnormal bleeding and easy bruising.
Vitamin K is present in common food sources such as green leafy vegetables, fermented foods and animal products. Patients may also choose to take vitamin K supplements to get a consistent, controllable dosage in their daily health regimens. It is likely safe for patients to take, but it is still best to consult a doctor before taking supplements. It does not aim to treat any health condition, but it may have positive effects on overall health.
In conclusion, consuming too much vitamin K can be detrimental to your health. While it’s an essential nutrient that should be included in your diet, too much can lead to life-threatening conditions and other negative side effects. It’s important to maintain the recommended daily intake and to check with your healthcare provider before taking supplements. Remember, taking care of your overall health involves being informed and making informed decisions about the supplements and vitamins you consume. Stay healthy, stay informed, and stay safe.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease
