Vitamin K
Vitamin K Benefits, Foods, Deficiency & Dosage
By Strength Tree
Although it is not spoken about as frequently as vitamins A, B, C and D, Vitamin K is one of the most important nutrients that you may not be getting enough of. Vitamin K has several important effects on your health. Fortunately, it is quite easy to get enough of it in the food you eat. Let's look at the benefits of this nutrient and the food sources that it comes from.
Bone Health
When you think about bone health, the first nutrient that comes to mind is probably calcium. As it turns out, Vitamin K is just as important. Without Vitamin K, the cells in your bones will grow too much and drain them of essential minerals, weakening their structure. Additionally, Vitamin K is linked with increased bone density.
Cardiovascular Health
Vitamin K is also connected with improved cardiovascular health and the prevention of cardiovascular disease. This nutrient helps prevent the buildup of calcium in your arteries, improving blood flow and lowering the risk of a heart attack. These risk factors are further lowered by the anti-inflammatory properties of Vitamin K.
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Blood Clotting
Blood clotting is essential to prevent the loss of too much blood when you are injured. Vitamin K is necessary for forming the substance in your body that causes clotting. It is so vital to this process that problems such as frequent;
- bloody noses and
- heavy menstrual bleeding may be symptoms of a Vitamin K deficiency.
Food Sources of Vitamin K
In general, leafy green vegetables are the best sources of Vitamin K. The leader is kale, which contains more than four times your daily recommended value of the nutrient. Other similar vegetables such as spinach and lettuce are also full of Vitamin K. If you're not a fan of leafy green vegetables, you still have several other options. It can also be found in;
- Asparagus
- Broccoli
- Peas
- Soy
- Yogurt
- Fermented cheeses
Vitamin K1
Found in plant derived foods like green leafy vegetables (kale, spinach), green vegetables (peas, broccoli) and has blood clotting proteins.
Vitamin K2
Found in animal derived foods like fermented cheeses, eggs and grass fed meats. Promotes healthy bone density. Also has shown to increase mitochondrial function (skeletal and cardiac muscle) (1)
Vitamin K3
This is a synthetic form of Vitamin K unlike K1 and K2 which are naturally occurring. It does have anticancer and antibacterial properties but is not human friendly so is not sold as a supplement like K1 and K2.
Vitamin K Dosage (2)
- Age 9-13: Male 60 mcg and Female 60 mcg.
- Age 14-18: Male 75 mcg and Female 75 mcg (including pregnant & lactating).
- Age 19+: Male 120 mcg and Female 90 mcg (including pregnant and lactating).
References
- Oral Consumption of Vitamin K2 for 8 Weeks Associated with Increased Maximal Cardiac Output during Exercise - PubMed.gov – https:/pubmed.ncbi.nlm.nih.gov/28646812/
- Fact Sheet Vitamin K - National Institute of Health – https:/ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
Conclusion
Vitamin K isn't a nutrient that is often spoken about, but it is vital. It plays an important role in having a healthy body and preventing disease. You don't need to worry too much about getting enough of it in your diet if you like leafy greens but remember Kale can be bitter and will deteriorate very quickly after buying.
Most of the sources that have been listed here will give you plenty of it in relatively small portions.
