By: Annie Morgan
We often hear a lot about vitamins…such as making sure to get enough Vitamin C to keep our immune systems strong or spending time outdoors to absorb Vitamin D.
But when it comes to Vitamin K, often times this important vitamin isn’t talked about.
The truth is, Vitamin K is a critical vitamin that needs to be discussed more.
And not getting enough Vitamin K can cause havoc on the body.
What Is It?
WebMD defines Vitamin K as:
“A group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.”
Never heard of it?
You’re not alone.
Unlike other vitamin supplements like B12 or D3, Vitamin K isn’t typically used this way.
But that doesn’t mean it’s not important.
What Does It Do?
The human body is amazing.
When we cut ourselves and begin to bleed – our body responds and begins to clot so we don’t bleed to death.
But what you might not know is Vitamin K makes up 4 of the 13 proteins needed for blood clotting, according to Harvard Health.
And without our blood clotting – we could end up bleeding out.
Not only does Vitamin K help our blood clot, it keeps our bones strong.
Harvard Health reports:
“Vitamin K is involved with the production of proteins in bone, including osteocalcin, which is needed to prevent the weakening of bones.
Some studies have shown that higher vitamin K intakes are associated with a lower incidence of hip fractures and low bone density. In addition, low blood levels of vitamin K have been linked with low bone density.
A report from the Nurses’ Health Study suggests that women who get at least 110 mcg of vitamin K a day are 30% less likely to break a hip than women who get less than that.”
So what happens if you don’t get enough Vitamin K?
Studies show those lacking in Vitamin K have all sorts of problems… like bruising and bleeding.
And the National Institutes of Health reports lack of Vitamin K can even increase the risk of osteoporosis.
Where to Find It
Eating your greens (think kale and Swiss chard) is an excellent way to get your needed dose of K1.
Not a fan of kale?
No problem!
Medical News Today lists other sources of Vitamin K
- 10 sprigs of parsley contains 90 micrograms (mcg)
- a 3-ounce serving of natto contains 850 mcg
- a half-cup serving of frozen and boiled collard greens contains 530 mcg
- one cup of raw spinach contains 145 mcg
- 1 tablespoon of soybean oil contains 25 mcg
- a half-cup serving of grapes contains 11 mcg
- a hard-boiled egg contains 4 mcg
Final Precautions
Some people with digestive health problems such as celiac or Crohn’s might have trouble absorbing Vitamin K.
But before you begin taking supplements, make sure to talk with your doctor.
Since Vitamin K helps the blood clot, it could interfere with blood thinning medication.
But by incorporating a healthy dose of greens into your diet, you’re sure to get enough Vitamin K into your diet, so you won’t have to worry about lacking this important vitamin!
Have you heard of Vitamin K before?
What are some ways you can incorporate Vitamin K into your diet?
Tell us your thoughts in the comments below and be sure to share this article with your friends and family to let them know the important health benefits of Vitamin K!
