Vitamin K is Key for your bone and heart health

When it comes to vitamins, Vitamin K often doesn’t get the attention it deserves. While we’re all familiar with Vitamin C for immunity and Vitamin D for bones, Vitamin K plays a critical role in blood clotting, bone health, and even heart function. It’s one of the nutrients you might not think about every day, but it has a huge impact on your overall health.

In this blog post, we’ll dive into exactly what Vitamin K is, why it’s so important, what happens when you don’t get enough, and how you can boost your intake through diet, lifestyle, and supplements. Let’s get started! 

What Exactly is Vitamin K?

Vitamin K is a fat-soluble vitamin, meaning it’s absorbed along with fats in your diet and is stored in your body’s fatty tissue. There are two main types of Vitamin K:

• Vitamin K1 (phylloquinone): Found in green leafy vegetables, this is the primary form of Vitamin K in your diet.

• Vitamin K2 (menaquinone): Found in fermented foods and certain animal products, it’s the form that has been linked to bone health and cardiovascular protection.

Both forms of Vitamin K play important roles, but they work in slightly different ways in the body. Vitamin K1 is primarily responsible for blood clotting, while Vitamin K2 is involved in directing calcium to the right places in your body (bones and teeth) and preventing it from accumulating in places like your arteries.

How Vitamin K Works in the Body

The most well-known function of Vitamin K is its role in blood clotting. Without enough Vitamin K, your body wouldn’t be able to produce the proteins (called clotting factors) necessary for blood to clot properly. This could lead to excessive bleeding from even minor cuts or injuries.

But Vitamin K isn’t just about preventing bleeding. It also plays a huge role in bone health. One of its most important functions is activating osteocalcin, a protein that helps bind calcium to the bone matrix. Without Vitamin K, osteocalcin can’t work effectively, leading to weaker bones and a greater risk of fractures.

Additionally, Vitamin K2 helps prevent calcification of the arteries — a process that leads to hardening of the arteries, which can increase the risk of heart disease. Vitamin K2 activates a protein called matrix Gla-protein (MGP), which helps keep calcium out of your arteries and deposits it where it belongs — in your bones.

What Are the Signs and Risks of Vitamin K Deficiency?

Although Vitamin K deficiency is rare in healthy adults, it can still happen, especially in people who have malabsorption issues or those who take medications that interfere with Vitamin K, such as blood thinners (Coumadin).

If you don’t get enough Vitamin K, you might notice:

• Easy bruising or bleeding (like nosebleeds or gum bleeding).

• Excessive bleeding from cuts or wounds that won’t stop.

• Weak bones and increased risk of fractures.

• Arterial calcification, which could lead to heart disease.

For infants, Vitamin K deficiency can lead to a serious condition called hemorrhagic disease of the newborn, where internal bleeding occurs. This is why newborns are often given a Vitamin K shot shortly after birth to prevent this from happening.

Where Can You Get Vitamin K Naturally?

The best sources of Vitamin K come from both plant-based and animal-based foods. Here are some of the best ways to increase your Vitamin K intake:

Vitamin K1 Sources (Plant-based):

• Kale, spinach, collard greens, and other leafy greens

• Broccoli and Brussels sprouts

• Green cabbage

• Carrots

• Avocados

• Soybean oil and canola oil

Vitamin K2 Sources (Animal-based and Fermented):

• Natto (fermented soybeans) — by far the best source of Vitamin K2

• Egg yolks

• Chicken liver

• Grass-fed meats

• Cheese (especially hard cheeses like Gouda and Edam)

While Vitamin K1 is abundant in green vegetables, Vitamin K2 is primarily found in fermented foods and animal products. If you’re vegetarian or vegan, it’s especially important to include fermented foods like kimchi, miso, and sauerkraut in your diet for a good source of Vitamin K2.

How Much Vitamin K Do You Actually Need?

The amount of Vitamin K you need depends on your age and sex. Here’s a general breakdown of the recommended daily intake:

 

Unlike other vitamins, Vitamin K does not have a tolerable upper limit because it is stored in fat tissue and is less likely to cause toxicity from food sources.