Vitamin K is a fat-soluble vitamin that is essential for blood clotting and bone health. It comes in two forms: phylloquinone, found in green leafy vegetables like collard greens, kale, and spinach, and menaquinones, found in meats, cheeses, and eggs, and synthesized by bacteria. Vitamin K is found throughout the body, including the liver, brain, heart, pancreas, and bone.
Here are some of the uses of vitamin K:
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Blood clotting: Vitamin K is necessary for the production of clotting factors in the liver, which help the blood to clot and prevent excessive bleeding.
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Bone health: Vitamin K is involved in the production of proteins in bone, including osteocalcin, which is needed to prevent the weakening of bones. Some studies have shown that higher vitamin K intakes are associated with a lower incidence of hip fractures and low bone density. In addition, low blood levels of vitamin K have been linked with low bone density.
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Heart health: Vitamin K is involved in the production of matrix Gla proteins (MGP), which help to prevent calcification or hardening of heart arteries, a contributor to heart disease. However, research in this area is very limited, and additional studies are needed before a specific amount of vitamin K beyond the standard recommendation is recommended.
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Reducing the risk of bleeding: Vitamin K is used to reduce the risk of bleeding in liver disease, conditions where the body doesn’t absorb enough vitamin K, or if you take antibiotics for a long time.
The recommended daily intake of vitamin K varies depending on age and gender. Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight. Good sources of vitamin K include green leafy vegetables, vegetable oils, cereal grains, meat, and dairy foods. Vitamin K deficiency is rare, but it can occur in people who have trouble absorbing fat, take certain medications, or have liver disease. If you take blood-thinning medication, such as warfarin, you should talk to your healthcare provider about how much vitamin K you should consume.
