Why do we need vitamin K?
Vitamin K is vital for several processes in our body. There are two main forms: K1 (phylloquinone), which comes from plants, and K2 (menaquinone), produced by bacteria or found in certain foods. Here are its key functions:
- Blood clotting: K1 helps produce proteins that make blood clot properly, preventing bleeding. Without it, a simple wound could be a serious problem.
- Bone health: K2 directs calcium to bones and teeth, strengthening them and preventing their accumulation in arteries (which could cause calcification). Studies suggest it reduces the risk of fractures and osteoporosis.
- Cardiovascular health: By keeping calcium out of the arteries, K2 supports a healthier heart, according to research such as that published in Nutrients (2019).
Without enough vitamin K, we could face bleeding, brittle bones or even long-term vascular problems. It's a nutrient that works in the background, but its impact is huge.
Is it OK to supplement vitamin K?
Severe vitamin K deficiency is rare in healthy adults because our bodies get it from the diet and gut bacteria produce some K2. However, certain cases may warrant supplementation:
Who might need it: newborn babies (given a dose at birth), people with intestinal diseases (such as Crohn's or celiac disease), or those taking anticoagulants (warfarin) that interfere with vitamin K.
Potential benefits: K2 supplements (such as MK-7) have been shown in studies to improve bone density and arterial health, especially in postmenopausal women or people at cardiovascular risk.
Risks: Not toxic in excess (unlike A or D), but if you take anticoagulants, supplementing without medical supervision may alter its effect. Typical dose is 90-120 µg/day (women and men), but consult a doctor.
In general, if you eat a varied diet, you don't need supplements. But if you are looking for a little extra for your bones or heart, low-dose K2 may be a safe option with professional guidance.
Where do we find vitamin K?
The good news is that vitamin K is in delicious, affordable foods. Here are the best natural sources:
Vitamin K1:
Green leafy vegetables: spinach (145 µg/100 g), kale (817 µg/100 g), chard.
Broccoli (141 µg/100 g), Brussels sprouts.
Herbs such as parsley or coriander.
Vitamin K2:
Fermented: Natto (Japanese fermented soybean, 1,000 µg/100 g), sauerkraut.
Cured cheeses: Gouda, Manchego (10-20 µg/100 g).
Egg yolk (15 µg/100 g), liver, grass-fed butter.
Fun fact: Olive oil and walnuts have small amounts of K1, perfect for adding to your day!
K1 is abundant in greens, while K2 requires fermented or animal foods. A spinach salad with a piece of aged cheese already gives you a good combo.
Conclusion: Vitamin K in your life
Vitamin K is essential to keep your blood flowing well and your bones strong, and while it's not often lacking, paying attention to it can make all the difference, especially with K2 for the heart and osteoporosis. You don't need to rush to supplement it if you eat a variety of foods, but a handful of kale or some natto can be your natural allies. And you, do you already consume enough vitamin K in your diet? Add a touch of green and discover its magic!
Cheers,
Tribu Naturals
