What is Vitamin K?

It refers to a set of structurally related fat-soluble vitamins present in foods and offered as dietary supplements. To ensure that blood clots properly or to regulate how calcium attaches to bones and other tissues, the body need this molecule. Several distinct compounds make up vitamin K. Vitamins K1 and K2 seem to be the most important of these compounds. Leafy greens and some other vegetables are good sources of vitamin K1. Foods high in Vitamin K2 include eggs, meats such as cheese, and milk. Bacteria also make some of these compounds.

Vitamin K structure

Benefits of Vitamin K

Plants are the only natural source of vitamin K1 (also known as phylloquinone). When ingested by humans, vitamin K2 is converted into a different form by bacteria that live in the large intestine. In the small intestine, it undergoes metabolism, and after that, it is stored in fat as well as in the liver. Therefore, if you don’t get enough vitamin K, your body can’t make the clotting factor known as prothrombin, which is essential for blood flow and bone metabolism.

It give us many more benefits in various way.

Osteoporosis and a deficiency in vitamin K seem to be linked. IT has been shown in many trials to help maintain strong bones, increase bone density, and reduce fracture risk. However, this has not been proven by any studies.

As a result of research, older persons with higher blood levels of vitamin K seemed to have better episodic memory, according to the research. Moreover, high blood levels of vitamin K1 have been linked to better verbal episodic memory in those over 70 years of age.

Vitamin K may be able to reduce blood pressure by avoiding the buildup of minerals in the arteries, which occurs during mineralization. Blood may flow freely through the body as a result of this. Mineralization is a key risk factor for heart disease since it develops naturally as people age. Moreover, It reduces stroke risk in healthy people.


Coagulation, or the process of blood clotting, is dependent on vitamin K. The act of clotting serves to limit the amount of blood that may flow both within and outside the body.

Vitamin K is required by the body for the production of the proteins that aid in the clotting process. So, You won’t have enough of these proteins if you don’t have enough vitamin K in your system. And also, too much bleeding is a sure indicator of a vitamin K deficiency.

Vitamin K deficiency for young adult
Vitamin K deficiency for young adult

It’s unusual for adults to be deficient in vitamin K1 or K2 due to the fact that our bodies produce them on their own. In addition, the body is adept at reusing the vitamin K it already has on hand. And alsoVitamin K absorption and production may be disrupted by a variety of illnesses and medications, making it possible to be deficient.

In babies, vitamin K insufficiency is much more prevalent. Vitamin K deficiency bleeding is known as VKDB in babies.

Vitamin K deficiency for infants
Vitamin K deficiency for infants

Deficiency symptoms

Bleeding is the primary sign of vitamin K insufficiency and remember that bleeding may occur in locations other than a cut or wound. Additionally, the bleeding may be noticeable if:

Doctors may identify vitamin K insufficiency in babies if:

Daily intake

Deficiency of vitamin K may be fatal. Over-19-year-old males should take 120 mcg daily, while females should take 90 mcg daily. During pregnancy and lactation, a daily dose of 90 mcg is recommended. Moreover, children’s recommended dosages are based on their age. If you have a medical issue, talk to a doctor about the optimal dosage.

Food Sources

Food sources

Vitamin K1 is mostly found in plant-based diets, particularly dark leafy greens. K2 is found only in animal meals and fermented plant foods, such as natto.

  • Kale (cooked)
  • Mustard greens (cooked)
  • Swiss chard (raw)
  • Collard greens (cooked)
  • Natto
  • Spinach (raw)
  • Broccoli (cooked)
  • Brussels sprouts (cooked)
  • Beef liver
  • Pork chops
  • Chicken
  • Goose liver paste
  • Green beans (cooked)
  • Prunes
  • Kiwi
  • Soybean oil
  • Hard cheeses
  • Avocado
  • Green peas (cooked)
  • Soft cheeses


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