The Importance of Vitamin K for Your Health- By Simran Wadhwa

I am Simran Wadhwa a nutritionist at The Kenko Life.

When we talk about essential vitamins, Vitamin C and D often take the spotlight. But there's another nutrient quietly playing a crucial role in our overall well-being — Vitamin K. Though often overlooked, Vitamin K is vital for several bodily functions, from blood clotting to bone health.

Let’s understand why this fat soluble vitamin deserves a place on your health radar.

What is Vitamin K?

Vitamin K is a group of fat-soluble vitamins, mainly:

• Vitamin K1 (Phylloquinone): Found primarily in green leafy vegetables.

• Vitamin K2 (Menaquinone): Found in fermented foods and animal products, and also produced by gut bacteria.

Both types play essential roles in our body, but they work a bit differently.

1. Blood Clotting:The Most Well-Known Role: Vitamin K’s most recognized function is its role in blood clotting. Without it, your body would struggle to stop bleeding after an injury. It activates clotting factors in the liver that are crucial for wound healing.

Fun Fact: The “K” in Vitamin K comes from the German word Koagulation, meaning clotting.

2. Bone Health and Strength: Vitamin K is also essential for bone metabolism. It helps activate osteocalcin, a protein that binds calcium to bones, improving bone density and reducing the risk of fractures — especially important for post-menopausal women and the elderly.

(Studies show that higher vitamin K intake is linked to better bone mineral density and lower fracture rates.)

3. Heart Health: Vitamin K2 helps prevent calcium buildup in the arteries, reducing the risk of arterial stiffness and heart disease. It directs calcium into the bones where it’s needed — not the arteries where it can cause harm.

4. May Support Brain Health: Though research is still ongoing, Vitamin K is believed to support brain function by influencing the nervous system and reducing oxidative stress. Some studies suggest that low levels of Vitamin K are associated with cognitive decline in older adults.

Best Food Sources of Vitamin K: 

Vitamin K1:

1. Kale 

2. Spinach

3. Broccoli

4. Lettuce

5. Brussels sprouts

6. Green beans

Vitamin K2:

1. Natto (fermented soy)

2. Cheese

3. Egg yolks

4. Chicken liver

5. Butter

6. Sauerkraut

   
   

Do You Need a Supplement?

Most people get enough Vitamin K through their diet, especially if they eat plenty of greens. However, people with certain conditions (e.g., malabsorption issues, liver disease) or those on long-term antibiotics may be at risk of deficiency.

Important: If you’re on blood-thinning medications like warfarin, always consult your doctor before changing your Vitamin K intake.

Vitamin K might not get the same attention as other vitamins, but its role in keeping your blood, bones, and heart healthy is vital. Including a variety of leafy greens and fermented foods in your daily diet can ensure you meet your needs naturally.

Eat your greens - your bones, heart, and brain will thank you.