Understanding the Role of Vitamin K: Benefits, Foods and Recommendations

1. Blood Clotting: Vitamin K is vital for activating proteins that help blood clot, preventing excessive bleeding.

2. Bone Health: It supports bone density by regulating calcium and helping proteins like osteocalcin strengthen bones.

3. Heart Health: Vitamin K prevents arterial calcification, promoting better cardiovascular health.

Vitamin K1 (Phylloquinone)

Found in plant-based foods:

● Leafy greens like kale, spinach, and collard greens

● Broccoli, Brussels sprouts, and cabbage

● Vegetable oils (soybean and canola)

Vitamin K2 (Menaquinone)

Present in animal-based and fermented foods:

● Natto (fermented soybeans), cheese and yogurt

● Eggs, chicken, and other meats.

According to the National Institutes of Health, these are the Adequate Intakes (AI) for Vitamin K:

● Babies (0–12 months): 2.0–2.5 mcg/day

● Children (1–18 years): 30–75 mcg/day

● Adults (19+ years):

✓ Men: 120 mcg/day

✓ Women: 90 mcg/day

Pro Tip: Pair Vitamin K-rich foods with healthy fats to boost absorption, as it is a fat-soluble vitamin.

For a deeper dive into Vitamin K’s benefits, sources, and daily needs, visit these trusted resources:

● NIH Office of Dietary Supplements

● Linus Pauling Institute at Oregon State University

● Harvard Nutrition Source

Make Vitamin K a key part of your diet for better health and wellness!