Vitamin K is a fat-soluble vitamin that plays a vital role in blood clotting and maintaining bone health. Although it may not be as frequently discussed as vitamins A, C, or D, vitamin K holds several irreplaceable functions in the human body.
There are two main forms of vitamin K:
- Vitamin K1 (phylloquinone): primarily found in green leafy vegetables such as spinach, broccoli, and kale.
- Vitamin K2 (menaquinone): found in fermented foods like natto (fermented soybeans), cheese, and some types of meat.
The most well-known function of vitamin K is its support in the blood clotting process. It helps the body synthesize proteins necessary to stop bleeding when injuries occur. A deficiency in vitamin K can lead to prolonged bleeding, easy bruising, and even serious hemorrhaging.
In addition, vitamin K plays a critical role in calcium transportation to the bones, helping increase bone density and reduce the risk of osteoporosis, especially in the elderly. Some studies suggest that supplementing with vitamin K2 may help prevent arterial calcification – a risk factor for cardiovascular diseases.
Daily requirements for vitamin K vary by age and gender. Adults generally need around 90–120 micrograms per day. The body efficiently absorbs vitamin K from natural food sources, especially green vegetables. For those with absorption disorders, on anticoagulant medications, or with a diet low in leafy greens, vitamin K supplementation might be considered under the guidance of a healthcare professional.
In summary, vitamin K is an essential nutrient for maintaining a healthy circulatory and skeletal system. Ensuring an adequate intake of vitamin K not only supports proper blood clotting but also promotes strong bones and helps prevent chronic diseases.