Vitamin K is not often talked about but it is a key nutrient in helping us maintain good health.
There are different versions of Vitamin K (including K1; K2 MK-4 and K2 MK-7). We make a very small amount of vitamin K via the bacteria largely in our colon. The rest of our Vitamin K is absorbed through out diet and or supplementation.
Why do we need Vitamin K?
Bone Health
We are all familiar withe calcium being important for bone health. The calcium we eat from foods is transported from our guts into our blood. Some of this calcium will go to our bones and some will adhere to our blood vessels and where it has the potential to calcify and in some cases create blockages in our arteries. To help prevent this calcification Vitamin K2 helps the blood move more calcium into our bones and away from our blood vessels.
Blood Clotting
We need Vitamin K to ensure our blood can clot so that we do not bleed out when we cut or bruise ourselves.
Food Sources
Food sources of Vitamin K include:
- green leafy vegetables (including, kale, spinach, broccoli, brussel sprouts, parsley, lettuce)
- fruits (including kiwi, pomegranates, prunes and avocados)
- animal products such as liver, chicken, beef, duck, beef, egg yolks, some hard cheeses.
The food sources of Vitamin K largely provide us with Vitamin K1 which can convert into Vitamin K2 MK-4 however this form of Vitamin K does not stay in our bodies for long.
Our bodies rapidly absorb the Vitamin K in these foods and then quickly clear it. In addition if we have digestive and or gallbladder issues our Vitamin K absorption will be compromised. Further certain medications such as antibiotics and proton pump inhibitors and statins can impact absorption levels..
Vitamin K2 MK-7
Of all the Vitamin K sources, Vitamin K2 MK-7 have been found to be the best absorbed in our bodies. This means it stays in our blood stream for longer enabling greater benefits for our health.
Unfortunately Vitamin K2 MK-7 is not readily available in our foods. Therefore it is largely consumed via supplementation. If you are taking multi vitamin or even if a single Vitamin K supplement, always check that it contains K2 MK-7 to ensure you are getting the most benefit from your supplement.
Other health benefits Vitamin K2 MK-7 may in some people, help support:
- Reduction and frequency of leg cramping
- Improved joint mobility
- Digestive health
- Heart Health
- Kidney disease
Summary
In summary eating a healthy balanced diet rich in green leafy vegetables, fruits etc will provide you with a great source of Vitamin K1. However additional supplementation of the K2 MK-7 format has the potential to optimise the health benefits of Vitamin K particularly for bone health.
It is also important to add that Vitamin D3 also plays an important role in bone health. Vitamin D stimulates the uptake of calcium from the gut into the blood and Vitamin K helps the calcium get into the bones. This is why you will often find Vitamin D3 and Vitamin K2 combined together in supplement form.
Caution should be applied when..
If you are on medication you should always check with your medical practitioner to ensure if there are any interactions. In particular blood thinner medications such s Warfarin will have a lesser effect if taken alongside Vitamin K supplements.
A number of Vitamin K supplements contain animal based products in their casing. – If you are vegan or vegetarian always check the ingredients. .
There is insufficient data to support the safety of taking Vitamin K whilst pregnant so it is best to avoid during the gestational period.