The Benefits of Vitamin K 

 

Vitamin K is a fat-soluble vitamin best known for its ability to help blood clot and prevent excessive bleeding. It is also important in maintaining healthy bones. Vitamin K deficiency is rare.

Vitamin K is actually a group of compounds known as naphthoquinones. The group includes vitamins K, K1, K2 and K3, with K1 being the natural form that humans derive from foods.

How Your Body Benefits From Vitamin K

In addition to regulating blood clotting, vitamin K facilitates the transport of calcium within your body, making it beneficial to your bones. Having sufficient amounts of this vitamin may help reduce bone loss and osteoporosis, resulting in fewer fractures. By moving calcium through your bloodstream instead of letting it accumulate, it may also prevent calcification of soft tissues and arteries.

Vitamin K Deficiency

While rare, there are conditions that can lead to vitamin K deficiency. The first signs of a deficiency may present themselves as blood oozing from your nose or gums. Osteoporosis may be another sign of deficiency. Certain health problems such as Crohn’s disease, gallbladder or liver disease, celiac disease and cystic fibrosis may also lead to a deficiency in K. Prescription blood thinners and long-term hemodialysis are other risk factors for deficiency. Your doctor can determine if you have a deficiency with a simple blood test.

Vitamin K and Bone Health

Vitamin K helps your body use calcium to build bones. Low levels of vitamin K have been found in osteoporosis patients, especially in postmenopausal women. Studies of athletes found that vitamin K had a positive effect on their bone health.

Best Sources of Vitamin K

Foods highest in vitamin K include leafy greens such as turnip greens, spinach, kale and dark green lettuce. Cole crops such as cabbage and broccoli get their dark green color from this nutrient. Other foods rich in this vitamin are asparagus, beef liver and green tea. Heat does not destroy vitamin K, but freezing may.

Eating a healthy diet is the best way to get enough vitamin K to ensure healthy bones. Post-menopausal women and those who take certain medications may need to supplement their vitamin K intake in pill form. Your doctor can best decide if you need vitamin K supplementation.

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