Vitamin K: The Forgotten One
VITAMIN K IS AN ESSENTIAL NUTRIENT central to bone and heart health and blood clotting. You have heard about the roles of vitamin D and calcium in optimizing your bone integrity, but do you know enough about vitamin K?
Vitamins are several chemically unrelated organic substances that humans cannot make — we need to ingest vitamins in our diets in small quantities to prevent metabolic disorders.
We ay conveniently divide vitamins into water-soluble and fat-soluble types. Vitamin K falls into the second category.
Fortunately, vitamin K deficiency is rare. When inadequate intake occurs, impaired blood clotting, weakening of bones, and an increase in heart disease risk may follow.
Vitamin K sources
Let’s look at some good dietary sources of vitamin K. Getting the recommended daily value of 120 mcg should prevent insufficiency for the vast majority of us.
Vitamin K compounds fall into two groups: K1 (phylloquinone) and K2 (menaquinone). Vitamin K1 is the most common form, mainly in plant foods. We find Vitamin K2 only in animal and fermented plant foods such as natto. Here are some excellent food options that are chock full of vitamin K:
Phylloquinone (vitamin K1)
- Green leafy vegetables (kale, collard and turnip greens, broccoli, spinach, Brussels sprouts, cabbage, lettuces)
- Canola and soybean oil
- Salad dressings (made with canola or soybean oil)
- Fortified meal replacement shakes
Menaquinones
- Natto (fermented soybeans)
- Smaller amounts in meat, cheese, and eggs
Vitamin K: Did you know?
Antibiotics can destroy vitamin K-making gut bacteria, potentially dropping your vitamin K levels. The antibiotics can be especially problematic if taken for more than a few weeks. Check with your doctor to see if you should supplement with vitamin K.
If you want to optimize your vitamin K boost from food, consume it with some fat to improve absorption. I put olive oil on a leafy green salad.
Thank you for joining me in this look at Vitamin K; The Forgotten One.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
