Do you know someone who experiences digestive problems like Crohn’s disease or celiac disease? Or maybe osteoporosis, blood clot problems, excessive bruising, or menstrual pain? With all the hype in recent years to get more calcium and vitamin D, keep an eye out for more research and recommendations for getting more vitamin K.
How does vitamin K help? Vitamin K is a fat-soluble, anti-inflammatory vitamin that has many health benefits, including aiding in blood clotting, calcium absorption, digestive health, menstrual pain relief, bone strength and integrity. and arteries, and brain function. It can help digestive conditions like ulcerative colitis by increasing blood flow and oxygenation to tissues and cells. Helps with heavy menstrual cycles and nosebleeds by helping blood to clot. Helps prevent calcification (arteriosclerosis) and the formation of fatty deposits (atherosclerosis) in the walls of blood vessels, helping to reduce the incidence of heart attacks and strokes. Vitamin K may also help reduce the risk of osteoporosis by reducing osteoclastic activity, which breaks down bone. Increasing your calcium intake is great for strengthening your bones, but it’s a problem for your arteries, which can calcify. Taking vitamin K protects the integrity of the blood vessel walls from calcification when too much calcium is produced in the body, and it can also help with varicose veins.
What is the difference between vitamin K1 and vitamin K2? Of the two vitamin derivatives, vitamin K1 is readily available in the United States without a prescription, and vitamin K2 is available only by prescription. Vitamin K1 is used in babies in many hospitals to prevent bleeding and helps prevent calcification of arteries and veins, and helps strengthen bones. Vitamin K2 is produced by bacteria in the digestive tract and is often excreted through the body with very little absorption. The human body has the innate ability to convert vitamin K1 to K2.
Where is it located? Vitamin K is available in many foods, especially leafy green vegetables and cruciferous vegetables. In order from highest to lowest concentration: kale, spinach, mustard and kale, Swiss chard, turnip greens, parsley, broccoli, cabbage, Brussels sprouts, and romaine lettuce. Vitamin K2 is found in fermented foods and in a popular Japanese breakfast made with fermented soybeans.
How much should you take? Opinions differ about the proper dosage if you decide to take a vitamin K supplement. It is important to take vitamin K with fat-soluble foods and along with vitamin D for the best effect. It is recommended to take between 50 and 180 mcg of vitamin K1 per day for adults, and sometimes more if dark green leafy vegetables and cruciferous vegetables are not eaten regularly. In general, the Institute of Medicine recommends that men need at least 120 mcg per day and women at least 90 mcg per day. If you are taking prescription anticoagulant and blood-thinning medications, such as warfarin gold Coumadinor have any other health problems, check with your doctor first before considering vitamin K supplementation.
Vitamin K has many health benefits, and its importance to health is little publicized, compared to bigger names like vitamin D and calcium. It is readily available and easy to consume, and should be part of any nutritious diet.