How vitamin K impacts your health and why you should take it along with vitamin D

If, like Jennifer Lopez, you're a fan of broccoli, cauliflower, or Brussels sprouts, you might already have sufficient levels of vitamin K. Often overshadowed by Vitamin D, C, or E, this lesser-known nutrient is just as crucial. According to the National Library of Medicine, vitamin K deficiency affects 13% of adults, underscoring its importance. Essential for proper blood clotting, bone health, heart health, and the prevention of osteoporosis, vitamin K also plays a key role in helping the body absorb vitamin D—a nutrient particularly vital during winter when sunlight is scarce. But is consuming vitamin K-rich foods enough, or should it be supplemented? Let’s delve deeper.

What is vitamin K used for?

The term vitamin K refers to a set of fat-soluble vitamins, which we can distinguish into two groups:

• Vitamin K1 or phylloquinone, found mainly in green leafy vegetables
• Vitamin K2 or menaquinone, which is found in animal foods and fermented foods, but can also be produced by gut bacteria

Among the key functions of vitamin K are:

Blood Clotting: Vitamin K is essential for proper blood clotting, helping prevent excessive bleeding from injuries or surgeries by enabling the formation of clotting factors.

Bone Health: It plays a crucial role in strengthening bones by promoting the binding of calcium to the bone matrix. This process can help prevent conditions like osteoporosis and reduce the risk of fractures, especially after menopause when bone density typically decreases.

Cognitive Function: Recent studies suggest that vitamin K may have a protective role in brain health, with evidence pointing to its potential in preventing Alzheimer’s disease and improving cognitive function.

Enhanced Efficacy with Vitamin D: When taken in combination with vitamin D, vitamin K2 works synergistically to maximise the benefits of both vitamins. It enhances vitamin D’s ability to support bone health while ensuring calcium is properly utilised in the body.

Prevents Calcium Buildup: Vitamin K2 helps prevent the over-accumulation of calcium in the arteries and soft tissues, which can lead to heart disease and other complications. By activating specific proteins, it ensures calcium is directed toward the bones, where it’s needed most, minimising the risk of harmful calcium buildup.

Where is vitamin K found?

A rich and varied diet can provide sufficient amounts to cover daily vitamin K requirements. In addition, vitamin K can be produced by the gut flora, and when we consume too much, the excess is stored in the liver, and then released as needed. Foods that contain the most are:

• Green leafy vegetables such as spinach, chard, turnip greens, or kale
• Cauliflower, broccoli, and Brussels sprouts
• Vegetable oils such as olive oil and soybean oil
• Fermented foods such as sauerkraut, kimchi, and kefir
• Natto, Japanese fermented beans, an outstanding source of vitamin K
• Eggs
• Butter
• Chicken breast and livers
• Gorgonzola and other blue cheeses (which contain moulds)
• Blueberries
• Figs

Contraindications

It may interfere with some medications such as anticoagulants.

Why should vitamin D be taken with vitamin K?

When addressing a vitamin D deficiency, it’s often recommended to pair it with vitamin K. Both nutrients are vital for bone and cardiovascular health, and their synergy enhances their individual benefits. Vitamin D helps synthesize proteins essential for calcium regulation, but these proteins require activation by vitamin K to function effectively. Without sufficient vitamin K, these proteins remain inactive, potentially leading to calcium buildup in the wrong places, such as arteries, rather than being directed to bones where it’s needed most. Simply put, vitamin K makes vitamin D more effective, making their partnership indispensable.

How much vitamin K do you need per day?

The recommended dose is 90 mcg for women and 120 mcg for men. It is recommended to take vitamin K after a meal containing fat to optimise its absorption.

Who should take a vitamin K supplement?

• Those who suffer from conditions such as celiac disease and inflammatory bowel disease, which can impede the absorption of vitamin K
• Those who follow prolonged treatment with antibiotics that destroy vitamin K-producing bacteria
• Those who have inadequate levels of prothrombin, a protein involved in blood clotting

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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