What you need to know about vitamin K and your health
Vitamin K is a fat-soluble vitamin that plays an essential role in blood clotting, bone metabolism and heart health.
There are two main forms: K1 and K2. Vitamin K1, also known as phylloquinone, is found in leafy green vegetables, while vitamin K2, also known as menaquinone, is produced by bacteria in the gut and is found in fermented foods.
Health Benefits of Vitamin K
Blood clotting: Vitamin K is important for the formation of blood clots, which prevent excessive bleeding after injury. Blood clotting occurs when platelets in the blood clump together and form a clot, and vitamin K helps activate the proteins that form the clot.
Bone Health: Vitamin K also plays a crucial role in bone metabolism. It helps produce a protein called osteocalcin, which binds calcium to bones and helps maintain bone density. Studies have shown that vitamin K deficiency can increase the risk of fractures in older adults.
Heart Health: Vitamin K has been linked to a reduced risk of heart disease. It helps prevent calcium buildup in the arteries, which can lead to atherosclerosis, a condition in which the arteries become narrow and stiff.
Cancer Prevention: Some studies suggest that vitamin K may have a protective effect against certain types of cancer, such as prostate and liver cancer. However, more research is needed to confirm these results.
Risks of Vitamin K
Vitamin K is generally considered safe, and there are no known adverse effects from consuming too much vitamin K from dietary sources.
However, taking high doses of vitamin K supplements can cause side effects such as flushing, sweating, and rapid heartbeat.
People taking blood-thinning medications, such as warfarin, should exercise caution when taking vitamin K supplements, as it may affect the drug’s effectiveness.
Where can you get vitamin K
Leafy green vegetables: Vitamin K1 is found in large amounts in leafy green vegetables such as kale, spinach, collards, and broccoli.
Fermented foods: Vitamin K2 is produced by bacteria in the gut and is found in fermented foods like sauerkraut, natto, and fermented cheese.
Animal products: Vitamin K2 is also found in small amounts in animal products such as egg yolk, chicken liver and butter.
Supplements: Vitamin K supplements are available in capsule or tablet form. However, it is generally recommended that vitamin K be obtained from dietary sources rather than supplements.
Diploma
Vitamin K is an essential nutrient that plays a crucial role in blood clotting, bone metabolism and heart health. It is found in leafy green vegetables, fermented foods, and in small amounts in animal products.
Vitamin K deficiency is rare but can increase the risk of bleeding and broken bones. Although vitamin K supplements are available, it is generally recommended that vitamin K be obtained from dietary sources.
People taking blood-thinning medications should consult their doctor before taking vitamin K supplements.
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