What is Vitamin K?
Vitamin K is a fat-soluble vitamin essential for blood clotting, maintaining strong bones, and supporting overall health.
It plays a critical role in the production of proteins that regulate blood coagulation and bone metabolism.
Types of Vitamin K: Are K1 and K2 the Same?
No, Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone) are not the same.
Vitamin K1: Primarily found in green leafy vegetables like spinach, kale, and broccoli.
Vitamin K2: Found in animal products such as eggs, cheese, and fermented foods like natto. While both forms contribute to blood clotting and bone health, Vitamin K2 is particularly effective at supporting bone density and cardiovascular health by aiding calcium regulation in the body.
Does Vitamin K Help Build Strong Bones, or Only K2 ?
Both Vitamin K1 and K2 contribute to bone health, but Vitamin K2 is more effective in building strong bones.
This is because K2 activates osteocalcin, a protein that binds calcium to bones, improving bone strength and density.
Foods High in Vitamin K Vitamin K1-rich foods: Green leafy vegetables (kale, spinach, collard greens), asparagus, broccoli.
Vitamin K2-rich foods: Animal products (cheese, eggs) and fermented foods (natto).
For example: 1/3 cup of cooked kale provides 353 mcg of Vitamin K.
Recommended Daily Intake of Vitamin K
Women: 90 mcg/day
Men: 120 mcg/day Most people meet their daily requirements through diet.
A single serving of leafy greens often exceeds the recommended intake.
Deficiency and Toxicity Deficiency:
Rare but can occur in individuals on blood thinners (which interfere with Vitamin K absorption) or in newborns (as Vitamin K does not cross the placenta or appear in significant amounts in breast milk).
Newborns are typically given a Vitamin K shot at birth to prevent bleeding risks.
Toxicity:
Extremely rare from food sources; toxicity would only occur with doses exceeding 1,000 times the RDA.