Vitamin K Food Sources, Benefits and Dosages

Most people don’t knowVitamin KImportance to health. Vitamin K is known as the "team player" vitamin because it does not work alone, instead it works with a variety of proteins, vitamins and minerals in our body to ensure we are healthy. Please continue reading to learn more about thisVitamin.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin.Vitamin K1和Vitamin K2These two forms exist. There is strong evidence that vitamin K can promote bone health and blood clotting, and these studies also suggest that vitamin K may help stabilize blood pressure levels and maintain liver health, as well as improve memory in older adults. Vitamin K1 and K2 are found in different foods. We can get vitamin K1 in green leafy vegetables, while vitamin K2 is found in other foods like chicken and beef.

So, how does vitamin K work in the body? First, vitamin K helps certain proteins in the body function within cells. Secondly, vitamin K also interacts with other minerals in the body to regulate and ensure that there are no excess vitamins and minerals in our blood.

Foods Rich in Vitamin K

We can provide our bodies with vitamin K1 by eating green leafy vegetables and some vegetable oils, including:

kale
Green Kale
spinach
turnip
broccoli
Brussels sprouts
olive oil
Soybean oil
Rapeseed oil

Vitamin K2 can be found in animal foods and some fermented vegetables, such as:

Natto/Fermented Soybeans
chicken
butter
yolk
cheese
liver
meat

Benefits of Vitamin K

1. Promote blood coagulation

Whenever we are injured, blood clotting prevents excessive bleeding in our bodies. But first, certain proteins and cells in our blood have to stick together before a clot can form. These proteins require vitamin K to function. So when you get injured, vitamin K causes your blood to clot to stop the bleeding, but the process doesn't stop there. Once the bleeding has stopped and healing has begun, vitamin K stimulates anticoagulant proteins, which break up blood clots and remove them from the body.

2. Strengthen Bones

There is growing evidence that vitamin K may help people with osteoporosis. Vitamin K stimulates osteocalcin, an important protein for building bones and increasing bone strength in the body. After consuming foods rich in vitamin K, this fat-soluble vitamin combines with enzymes and osteocalcin to produce enough bone-growing cells. Therefore, scientists have discovered that inducing healthy bone growth with vitamin K will rapidly increase bone strength and protect against osteoporosis.

In a 2008 experiment, scientists gave 440 postmenopausal women with osteoporosis 5 mg of vitamin K1 per day for two years. After the trial, although the patients' bone density did not improve much, doctors recorded a 2 percent reduction in bone fractures.

3. Protect brain health in the elderly

Vitamin K-dependent proteins are found in our brains and help brain cells carry out chemical processes necessary for cell survival. Therefore, low levels of vitamin K can affect this process and lead to brain cell death. This is also why older people experience a decline in brain function. Therefore, the fastest way to protect brain functions such as vision and memory is to eat foods rich in vitamin K.

4. Maintain healthy blood pressure

One of the factors that affect blood pressure is excessive mineral deposition in blood vessels. For example, when too much calcium is transported through veins and arteries, some residue may impair blood flow. Over time, this may affect blood pressure and heart health. Vitamin K also acts as a calcium regulator in our body. This fat-soluble vitamin ensures that not too much calcium enters your bloodstream and that any remaining minerals clinging to your artery walls are flushed away before they cause any damage.

5. Promotes Liver Health

In a 2012 study, it was found that vitamin K2 may be able to maintain normal growth of liver cells. However, more research is needed to reveal the role of vitamin K.

Are there any side effects of taking vitamin K and warfarin together?

If vitamin K and warfarin are taken together, some dangerous interactions may occur. Warfarin is a prescription drug used to treat and prevent blood clotting in patients. For example, patients who have just had hip or knee surgery may take warfarin to prevent the risk of blood clots.

As a therapeutic drug, warfarin is used by patients who suffer from blood blockage problems. So, if you are taking warfarin, the amount of vitamin K in food may affect how well this medicine works. This means that consuming too much food containing vitamin K will reduce the effectiveness of warfarin. If you are taking warfarin, you do not have to stop eating foods rich in vitamin K. Add a small amount of vitamin K to your diet, but make sure you are getting a consistent amount.

Dosage of Vitamin K

Adults can take 70-90mcg of vitamin K per day. You can get all of your vitamin K from a balanced diet, and as a fat-soluble vitamin, your body can store any excess vitamin K in your liver for future use.

Taking a supplement is another way to replenish your body with vitamin K, but if you take a vitamin K supplement, make sure you take it at the prescribed dosage. Vitamin K supplements are generally safe, but they can cause harm to your body if you take too much. Finally, if you are taking warfarin, consult your doctor before taking vitamin K supplements.

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