Vitamin K was discovered almost a century ago and was found to play a vital role in blood clotting. Over the years, scientists have discovered that this essential nutrient plays a more significant role in maintaining good health than previously thought.

Vitamin K is found in two main forms; K1 (Phylloquinone) and K2 (Menquinone). Both forms are essential to the human body, but their roles differ slightly.

Vitamin K1 is derived from plant sources, including green leafy vegetables, like kale, spinach, and broccoli, while K2 is produced by bacteria in the gut and can also be found in animal products like dairy, eggs, and meat.

Vitamin K for Bone Health

Vitamin K plays an essential role in bone health. It helps the body produce a protein called osteocalcin, which is critical for bone formation. Osteocalcin binds the calcium in bones, enabling them to maintain their structure and strength.

Inadequate vitamin K levels can lead to weak bones, which increases the risk of fractures and osteoporosis in older adults. Studies have shown that supplementing with vitamin K can help improve bone density and reduce the risk of fractures in postmenopausal women and older adults.

Vitamin K for Heart Health

Vitamin K has been shown to reduce the risk of heart disease. Studies have found that people with higher vitamin K levels have a lower risk of heart disease, and vitamin K supplementation may help improve heart health.

Vitamin K works on the cardiovascular system in two main ways: it helps prevent the buildup of calcium in the arteries, which can lead to atherosclerosis, and it reduces inflammation in the body, a known risk factor for heart disease.

Vitamin K for Cognitive Health

The role of vitamin K in cognitive health has been the subject of several studies in recent years. One study found that vitamin K supplementation helped improve cognitive function and memory in older adults.

Another study found that low vitamin K levels were associated with a higher risk of cognitive decline in older adults. Further research is needed to confirm the link between vitamin K and cognitive health, but the initial findings are promising.

Vitamin K for Skin Health

Studies have found that vitamin K can help improve skin health, specifically reducing the appearance of dark circles under the eyes. Vitamin K helps improve circulation and reduce inflammation around the eyes, leading to a reduction in dark circles.

Vitamin K is also essential for wound healing, and studies have shown that topical vitamin K can help improve the healing process of wounds and bruises.

How to Get More Vitamin K in Your Diet

Getting enough vitamin K is essential for maintaining good health. The recommended daily intake of vitamin K varies depending on age and gender, but most adults need around 90 to 120 micrograms per day.

You can increase your vitamin K intake by including the following foods in your diet:.

Leafy greens, such as kale, spinach, collard greens, and Swiss chard
Broccoli, Brussels sprouts, and cabbage
Green beans, peas, and asparagus
Green tea
Egg yolks
Dairy products, such as cheese and yogurt
Meat, including beef, pork, chicken, and liver

If you have a health condition that affects your ability to absorb fat, such as Crohn’s disease or celiac disease, you may be at risk of vitamin K deficiency. Talk to your doctor about whether you need to take a vitamin K supplement.

The Bottom Line

Vitamin K is an essential nutrient that is necessary for maintaining good health. It plays a vital role in bone and heart health and may also help improve cognitive and skin health.

You can increase your vitamin K intake by including leafy greens, broccoli, dairy products, and meat in your diet. If you have a health condition that affects your ability to absorb fat, talk to your doctor about whether you need to take a vitamin K supplement.