Everything you need to know about vitamin K

Vitamin K is the generic name for a group of compounds that are structurally similar. These chemicals are fat-soluble vitamins that are found naturally in certain foods and can be supplemented with tablets or capsules.

You can consume vitamin K in green, leafy vegetables, meats, eggs, dairy, beans, nuts, legumes, and berries. Vitamin K aids enzymes that function in hemostasis (blood clotting) and bone metabolism.

What Are the main functions of vitamin K?

Functions of vitamin K include roles in blood clotting, bone health, and cardiovascular health:

• Blood clotting - one of the primary functions of vitamin K is its involvement in blood clotting. It plays a vital role in the production of clotting factors that help prevent excessive bleeding. Vitamin K deficiency can lead to impaired clotting and an increased risk of bleeding disorders.
• Bone health - vitamin K is essential for maintaining strong and healthy bones. It works together with other vitamins and minerals, such as calcium and vitamin D, to support bone mineralization and reduce the risk of fractures. Adequate vitamin K intake is particularly important for postmenopausal women at risk of osteoporosis.
• Cardiovascular health - emerging research suggests that vitamin K2 may have a positive impact on cardiovascular health. It helps prevent the accumulation of calcium in the arteries, which can contribute to atherosclerosis and increase the risk of heart disease. Vitamin K2 activates proteins that keep calcium in bones and teeth, preventing its deposition in blood vessels.

What is the recommended intake of vitamin K?

The recommended daily intake of vitamin K varies depending on age, sex, and specific health conditions. Generally, the recommendations for vitamin K1 and K2 include:

• Vitamin K1 - the recommended daily intake of vitamin K1 for adults is 90-120 micrograms (mcg) for women and 120-150 mcg for men. Pregnant and breastfeeding women may require slightly higher amounts.
• Vitamin K2 - there is no established dietary reference intake (DRI) for vitamin K2 specifically. However, some experts recommend a daily intake of around 45-185 mcg of vitamin K2, with higher amounts for specific health conditions like osteoporosis or cardiovascular disease.