6 Health Benefits of Vitamin K, Food Sources and Dosage

Healthy bones and blood clotting depend on vitamin K. Broccoli, vegetable oils, and leafy greens all contain it.

An important nutrient, vitamin K is necessary for healthy bones, wound healing, and blood clotting. People who have low vitamin K levels are more vulnerable to increased bleeding and bone fractures.

Although the body can synthesize a limited quantity of vitamin K, it's crucial to acquire it from external sources as well.

Vitamin K is essential for maintaining the blood clot and preventing excessive bleeding. Vitamin K is not commonly utilized as a dietary supplement, in contrast to many other vitamins.

A collection of chemicals make up vitamin K. It seems that vitamin K1 and vitamin K2 are the most significant of these substances. Leafy greens and certain other plants provide vitamin K1. A class of substances known as vitamin K2 is synthesized by bacteria and is primarily found in meats, cheeses, and eggs.

There has been conflicting evidence on the use of vitamin K2 as a treatment for osteoporosis and steroid-induced bone loss. Currently, little data exists to support the use of vitamin K2 in the treatment of osteoporosis.

What is Vitamin K?

A class of vitamins with molecular structures identical to one another is called vitamin K. In the human diet, vitamin K is primarily available in two form.

Phylloquinone, another name for vitamin K1, is the main dietary form of vitamin K. It is present in plant foods like leafy greens. Certain animal products and fermented meals contain vitamin K2, also known as menaquinone. It's also produced by your gut flora.

The differing rates at which the body absorbs vitamins K1 and K2 can have an impact on the health benefits that each provides. Although additional study is still required, you may read more about vitamins K1 and K2 here.

1-Bone Well-being:

There appears to be a connection between osteoporosis and poor vitamin K intake.

According to several studies, vitamin K enhances bone density, lowers the risk of fractures, and supports the preservation of strong bones. Research has not confirmed this, though.

2-Heart Health:

By preventing mineralization, or the accumulation of minerals in the arteries, vitamin K may assist in maintaining a lower blood pressure level. The heart may now freely pump blood throughout the bodyn as a result.

Growing older causes mineralization, which is a significant risk factor for heart disease. It has also been demonstrated that consuming enough vitamin K reduces the incidence of stroke.

3-Mental Wellness:

Higher blood levels of vitamin K have been associated with enhanced episodic memory in older persons.

In one study, verbal episodic memory performance was strongest among healthy over-seventy-year-olds with the highest blood levels of vitamin K1.

4-Reduces Blood Clotting:

The control of blood clotting is one of vitamin K's other main roles. This is as a result of its function in prothrombin aggregation. Blood coagulation happens automatically when there is a wound that tears blood vessels. The bloodstream is constantly being supplied with the chemicals that trigger blood coagulation. By moving calcium throughout the body, vitamin K plays a part in controlling blood clotting. Myelodysplastic syndrome is a blood condition that can be improved with vitamin K2.

5-Protects the Immune System:

Studies have demonstrated the protective effects of vitamin K on the digestive and immune systems. As a result, eating foods high in this vitamin is advised to boost the immune system and maintain the health of the digestive system.

6-Prevents Cancer:

Research has demonstrated the value of vitamin K in preventing malignancies of the stomach, prostate, colon, nose, and mouth. One study found that vitamin K helped stabilize liver cancer patients and even enhanced their livers' ability to operate.

 Food Sources:

Phylloquinone

• Broccoli
• Brussels sprouts, 
• Cabbage,
•  Lettuces,
•  Kale
• Spinach, collard and turnip greens
• Canola and soybean oil
• Dressings for salads prepared with canola or soybean oil

     

Menaquinones

• Natto(fermented soybeans) 
• Smaller amounts of cheese,
•  Eggs
•  Meat
• Dairy product

What Daily Amount of Vitamin K do I need?

The amount of vitamin K you should consume (in micrograms) is:

Recommended Dietary Allowance by Age

• 6 to 11 months*  2.5 mcg
• 12 to 23 months*  30 mcg
• 2 to 18 years old (born a girl, AFAB)between 30 and 75 mcg
• 18 years or more (AFAB)90 mcg
• 2–18 (male assigned at birth, AMAB)between 30 and 75 mcg
• 18 years or more (AMAB)120 mcg
•  lactating or pregnant women 75–90 mcg

Vitamin K Side Effects and Allergies:

Before using these supplements, it is recommended that a person under dialysis speak with their physician. Increased vitamin K intake can exacerbate blood clotting issues in individuals with liver disorders. Diabetics are recommended to closely check their blood sugar levels since vitamin K1 may lower blood sugar levels.