Vitamin K is a crucial nutrient that plays a part in maintaining bone health and blood clotting. You will find this nutrient in animal products, leafy green vegetables, and fermented foods. Physicians advise a regular intake of nutrients; men should take 182mcg, while women should take 164 mcg.
Taking vitamin D3 pills, or consuming a good amount of Vitamin K from various food products can lower the chances of osteoporosis and boost cardiovascular health. Let’s take a look at vitamin K uses and vitamin K benefits.
What is Vitamin K?
Vitamin K is a well-known and crucial vitamin that is compulsory for several bodily functions, especially for bone health and blood clotting. It comes in two different forms, “menaquinone” and “phylloquinone.”
The human body needs roughly 1 microgram of this nutrient for every kilogram of the body weight. This means that an average adult must take 65mg to 75mg of this nutrient daily. Now the next question is what does vitamin K deficiency lead to? Not having proper amounts of Vitamin K in the body can lead to the weakening of the bones and bleeding disorders. Let’s learn more about this vitamin.
Types of Vitamin K
By now, you’re aware that Vitamin K has two kinds, which are Vitamin K1 and Vitamin K2. Here is a detailed explanation of these two types of vitamin K for a better understanding:
- Vitamin K1 (Phylloquinone)
Vitamin K1 is mostly found in leafy and green vegetables, which make up 75% to 90% of the dietary intake of this nutrient. This nutrient plays a vital part in blood clotting, and it’s mandatory for synthesizing the proteins included in this particular process. Some of the vegetables that contain Vitamin K1 are broccoli, kale, and even spinach. - Vitamin K2 (Menaquinone)
Vitamin K2 is found in animal-based products and fermented items. This has subtypes that range between MK-4 and MK-13. The unique thing about this form of Vitamin K is that it greatly supports cardiovascular function and bone health. The gut bacteria is also said to produce this nutrient but in smaller amounts. Certain meats, such as natto and even cheese, stand out as their main sources.
Benefits of Vitamin K
Whether you take Vitamin D3 or consume Vitamin K-based food items, this particular nutrient will offer you countless advantages. Here are some of the primary vitamin K benefits:
- Supports Blood Clotting
Now that you know what is vitamin K, you should also be aware that this vitamin is vital for the synthesizing of the clotting facets, which is one of the biggest uses of vitamin K. They are crucial proteins that stop too much bleeding.
Additionally, vitamin k uses extend to assist in producing “prothrombin”, which is essential for blood coagulation. This guarantees that the wounds get to heal perfectly and lowers the dangers of haemorrhage. - Strengthens Bones
One of the vitamin k benefits also lies in bone health. It does so by simplifying the production of osteocalcin. Osteocalcin is a protein that aids in binding the calcium to the bones.
Taking a good amount of Vitamin K or vitamin C supplements can help reduce the chances of fractures. It can also enhance bone density greatly and boost skeletal health. - Promotes Heart Health
One of the notable benefits from vitamin K is boosting heart health. It can lessen “arterial calcification” and also enhance vascular health. It controls the calcium levels inside the blood vessels to improve cardiovascular function and also lowers the dangers of heart-related ailments. - Enhances Skin Health
Vitamin K benefits skin in many ways, like it has the ability to enhance the elasticity of the skin and also lessen the dark circles under the eyes. This particular nutrient also plays a crucial part in blood clotting, which helps in healing scars and bruises and leads to a healthier face, making it one of the benefits from vitamin K.
What Does Vitamin K Deficiency Lead To?
Are you wondering what does vitamin K deficiency lead to? It can cause severe health problems, such as haemorrhage or extreme bleeding. This might manifest as blood in stool and urine, nosebleeds or bruising. Infants can experience “Vitamin K Deficiency Bleeding”, which can lead to severe ailments like brain haemorrhages. Roughly 1 in 14,000 infants have experienced this issue yearly. Besides that, the deficiency can also make the bones weak, which will increase the chances of osteoporosis and fractures.
Sources of Vitamin K
You can easily intake Vitamin K-based tablets with vitamin C and zinc, but you can do the same by consuming food products that contain this particular nutrient. Below listed are the main sources of vitamin K that you must know of:
- Vitamin K1 Sources:
Vegetables like collard greens, spinach, and kale have high levels of Vitamin K1. You will also find this nutrient in other vegetables, such as Brussels sprouts and broccoli, along with some fruits like blueberries and blackberries.
- Vitamin K2 Sources:
Fermented food items, natto, and even animal products contain Vitamin K2. This nutrient is also found in egg yolks, liver, meats and even cheese.
How to Incorporate Vitamin K/Vitamin D3 Supplements in Your Diet?
Knowing what is vitamin K is not enough. You must also know how to include Vitamin K uses in the diet. You should do so with a meal that consists of healthy fats. This will surely improve the absorption.
Try to take them regularly, and before doing so, be sure to speak with a physician to make sure they fit perfectly with your medications and dietary program.
Conclusion
Vitamin K uses are vital for countless bodily functions, primarily to provide essential nutrients that the human body needs. Some of the impressive uses of vitamin K are making bones stronger, supporting blood clotting, etc. It also comes in two different forms: Vitamin K1 and Vitamin K2. If you find out that your body lacks this nutrient, you can take it in the form of a tablet supplement or through some food items that are good sources of vitamin K. You can take some of the best Vitamin K tablets and supplements. Be sure to consult with a medical expert before taking it.
