THE IMPORTANCE OF VITAMIN K

When it comes to essential vitamins, names like Vitamin C, D, and B12 often steal the spotlight. But there’s one crucial nutrient that quietly plays a foundational role in your health, and that’s Vitamin K. While less talked about, Vitamin K is essential for blood clotting, strong bones, and heart health.

What Is Vitamin K?

Vitamin K is a fat-soluble vitamin that helps your body in several vital processes. Discovered in 1929, it was named after the German word Koagulation, reflecting its key role in helping blood to clot properly.

There are two main types:

• Vitamin K1 (phylloquinone) – Found in leafy greens like kale, spinach, and broccoli.
• Vitamin K2 (menaquinone) – Found in fermented foods and animal products, and also produced by gut bacteria.

Vitamin K2 is more bioavailable and supports long-term health, especially for bones and the cardiovascular system.

Health Benefits of Vitamin K

1. Blood Clotting and Wound Healing

Vitamin K activates proteins that allow blood to clot, which prevents excessive bleeding. It’s so important that newborns receive Vitamin K shots at birth to prevent hemorrhaging.

2. Bone Strength and Density

Vitamin K helps activate osteocalcin, a protein that binds calcium to bones. Studies show that higher Vitamin K intake correlates with stronger bones and lower risk of fractures.

3. Heart and Artery Health

Vitamin K2 helps prevent calcium from accumulating in arteries. A long-term Dutch study found that higher K2 intake reduced the risk of heart disease by 57%.

Vitamin K and Other Nutrients

Vitamin K works in synergy with:

• Vitamin D – Helps your body absorb calcium.
• Vitamin K2 – Directs calcium into bones.
• Magnesium – Supports calcium regulation.

For optimal health, it’s important to balance these nutrients, especially if supplementing with Vitamin D.

How Much Vitamin K Do You Need?

Recommended daily intake (RDI):

• Men: 120 mcg
• Women: 90 mcg
• Pregnant/Breastfeeding: 90–100 mcg

These amounts support blood clotting. For bone and cardiovascular benefits, some studies suggest higher intakes, especially of K2.

Top Food Sources of Vitamin K

Vitamin K1-Rich Foods:

• Kale
• Spinach
• Swiss chard
• Broccoli
• Brussels sprouts
• Parsley

Vitamin K2-Rich Foods:

• Natto (fermented soybeans)
• Hard cheeses
• Egg yolks
• Chicken liver
• Sauerkraut
• Kefir

Since it’s fat-soluble, pair these foods with healthy fats like olive oil or avocado to boost absorption.

Signs of Vitamin K Deficiency

Deficiency is rare in healthy individuals, but can occur due to:

• Antibiotic overuse
• Digestive issues (Crohn’s, celiac, etc.)
• Liver disease
• Blood thinners like warfarin

Common symptoms include:

• Easy bruising
• Excessive bleeding
• Heavy menstrual cycles
• Blood in urine or stool
• Bone weakness or fractures

Should You Take a Vitamin K Supplement?

If you have trouble getting enough from food, or are at risk of osteoporosis or heart disease, a supplement—especially one with Vitamin K2 (MK-7)—may help.

Common supplement pairings include Vitamin D3 + K2 for calcium balance. Dosages often range from 100–200 mcg/day of K2.

Important: Always consult your doctor if you’re on blood thinners or managing a medical condition before taking Vitamin K supplements.

Final Thoughts

Vitamin K is a quiet powerhouse that plays a major role in your body’s ability to heal, build bone, and protect your heart. Whether through leafy greens, fermented foods, or high-quality supplements, ensuring you get enough Vitamin K is a simple way to support your long-term health.

Give this underdog nutrient the attention it deserves—because sometimes the most important things are the ones you don’t see.