VITAMIN K
VITAMIN K
What is vitamin K?
Vitamin K is a group of fat-soluble vitamins that play a crucial role in blood clotting and bone health. There are two main forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).
Vitamin K1 is primarily found in green leafy vegetables and is important for blood clotting. It helps activate certain proteins involved in the coagulation process, preventing excessive bleeding.
Vitamin K2, on the other hand, is found in animal products and fermented foods. It has a role in regulating calcium metabolism, promoting bone health, and preventing arterial calcification.
Both forms of vitamin K are essential for maintaining proper blood clotting function and bone health. They work together to ensure the body’s blood vessels remain healthy and strong, and that bones have sufficient calcium for optimal strength.
A 2012 study suggests that vitamin K can help prevent calcium build-up in the arteries, which is important for cardiovascular health. Another study indicates that individuals with a higher intake of vitamin K have a lower risk of arterial calcification and mortality from heart disease. This suggests a protective effect of vitamin K against cardiovascular conditions.
A 2008 German study suggests that higher intake of vitamin K2 may be associated with a reduced risk of advanced prostate cancer. These findings highlight the potential role of vitamin K in promoting heart health and potentially reducing the risk of certain cancers.
Vitamins or minerals that enhance the absorption of vitamin K include:
- Dietary Fat: Vitamin K is fat-soluble, which means it is absorbed more effectively when consumed with dietary fats. Including healthy fats in your diet, such as those from olive oil, nuts, and avocados, can improve vitamin K absorption.
- Vitamin D: Vitamin D plays a role in calcium metabolism and bone health, and it can indirectly influence vitamin K utilisation in bone formation and mineralization.
- Calcium: Adequate calcium intake is essential for bone health, and vitamin K plays a role in directing calcium to the bones and teeth. Ensuring sufficient calcium intake can indirectly support vitamin K's bone-related functions.
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Explore the tabs and discover links between VITAMIN K and various elements
Ailments & conditions it helps
Associated organs & body parts
Deficiency-related ailments
Ingredients it’s found in
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1 of 1
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How much does the body need per day?
Age |
Male |
Female |
|---|---|---|
|
1 to 3 years: |
30 µg/d |
30 µg/d |
|
4 to 8 years: |
55 µg/day |
55 µg/d |
|
9 to 13 years: |
60 µg/d |
60 µg/day |
|
14 to 18 years old: |
75 µg/day |
75 µg/day |
|
19 years and older: |
120 µg/day |
90 µg/day |
|
During pregnancy: |
|
75 to 90 µg/d |
|
Lactation |
|
75 to 90 µg/d |