Why It’s Crucial to Get Enough Vitamin K and How to Do So
Vitamin K is one of the most fascinating
vitamins out there, and scientists continue discovering new forms,
functions, and benefits of this vitamin to this day. Vitamin K exists in
two forms (more on that below), and it plays are crucial role in heart
health, wound healing, and even bone health. Read on to learn about the
sources, health benefits, and signs of vitamin K deficiency.
What is vitamin K and why is it important?
Vitamin K actually refers to a group of several fat-soluble vitamins
that are similar in their chemical structures and effects on the human
body. The vitamin was first discovered in the 1920s by complete
accident. At the time, experimenters were trying to understand how
certain nutrient restrictions influence health in animal models, and the
discovery of the vitamin was made upon observing excessive bleeding in
the animal models.
Since then, scientists have discovered many different forms of vitamin
K, but the two that are the most common in humans are vitamin K1
(phylloquinone) and vitamin K2 (menaquinone). Although there is some
debate over the distinctions between these two forms of vitamin K, both
seem to play a role in blood clotting, bone health, and heart health:
1. Vitamin K is essential for wound
healing.
A significant number of proteins necessary for blood clotting require
vitamin K. When we hear “blood clotting,” we’re conditioned to think of
strokes and heart disease, but it’s actually a crucial function of the
human body that enables wounds to form a scab and heal. Without it, even
a minor cut could lead to potentially fatal blood loss.
Most of the studies that investigate blood
clotting focused on vitamin K1, but more recent research points that
monitoring your vitamin K2 intake is just as important. This is
especially true for people who take blood thinner medications, like
warfarin, for example, because excessive intake could interfere with
your medication.
2. Vitamin K prevents heart disease.
Even though vitamin K is involved in blood clotting, you do NOT need to
stay away from it to prevent heart disease. On the contrary, a diet rich
in vitamin K can actually protect your cardiovascular system from
plaque and atherosclerosis. Researchers found that vitamin K promotes
the synthesis of a protein that prevents calcium deposits in the
arteries.
These deposits are known as coronary artery calcification (CAC), and
they worsen blood flow in the arteries and increase the risk of plaque
formation. In this way, vitamin K may be able to prevent heart disease.
The research concerning this topic is relatively new, with the first
studies showing that vitamin K2 is better at preventing CAC. But more
recent and well-controlled research suggests that both forms of vitamin K
play an equal role.
3. Vitamin K promotes bone health.
Keeping our bones strong is a priority at
any age, and vitamin K seems to play a crucial role in the cycle of cell
turnover that ensures bone strength. People with vitamin K deficiency
have a higher incidence of fractures and osteoporosis. A 4-year study in
postmenopausal women, a group known to have a higher risk of bone
fractures, has shown that women who took a vitamin K supplement were
less likely to experience fractures than the placebo group.
Therefore a diet rich in vitamin K can keep your bones healthy and
strong.
Deficiencies and best sources of vitamin K
Vitamin K deficiencies are not common, but they can occur, especially in
people with liver disease, celiac disease, Crohn's disease, or in those
taking blood thinners or who had bariatric surgery. People with a
vitamin K deficiency bleed more from cuts or scratches and may be more
prone to fractures, although other health conditions can also manifest
themselves through these symptoms.
The recommended daily intake of vitamin K is 90 mcg for adult women and
120 mcg for adult men. This recommendation is based only on vitamin K1.
There is no recommendation on how much vitamin K2 you should consume
daily, but we know that the human body can produce this vitamin on its
own and there’s plenty of it in meat and poultry.
Vitamin K1 is present in many green plant
foods, particularly leafy greens like spinach and kale. The table above
shows the top 5 sources of vitamin K. Apart from the foods listed in the
table, such fruit as kiwi, blueberries, grapes, and blackberries, as
well as vegetables like avocados, asparagus, and green beans contain
plenty of the vitamin.
It’s important to combine foods rich in vitamin K with something fatty,
such as olive oil, nuts, butter, milk, or eggs. Since vitamin K is
fat-soluble, it’s more difficult for the body to absorb it. So,
combining it with fats will help your body absorb vitamin K better.