When youre texting, you never want to get a K. But when youre trying to fuel your body with all the vitamins and minerals it needs, getting a K is a great thing. <\/p>\n
Vitamin K has lots of health benefits (including blood clotting.) It mostly comes from leafy greens and meat, but you can also take it as a supplement.<\/p>\n
Heres everything you need to know about this important nutrient.<\/p>\n
How much vitamin K do you need?<\/p>\n
According to the National Institutes of Health, the recommended adequate intake of vitamin K for folks older than 19 is:<\/p>\n
Vitamin K can be found throughout your body, including your liver, bones, brain, heart, and pancreas.<\/p>\n
Vitamin K isnt a singular nutrient. The term vitamin K actually refers to a group of fat-soluble compounds. Theyre K vitamins, which means they have a common chemical structure.<\/p>\n
Vitamin K1 (phylloquinone) and vitamin K2 (menaquinone) are the most important substances in this group.<\/p>\n
Vitamin K1 is created by green plants and algae. A research review showed that it makes up about 90 percent of the vitamin K you get through your diet.<\/p>\n
Even though K1 supplements are absorbed well by your bod, the vitamin K1 naturally found in vegetables isnt. In fact, a 2012 research review showed that you only absorb about 10 percent of the K1 from plant foods. <\/p>\n
But its possible to absorb more. K1 is a fat-soluble nutrient, so adding a fat source (like butter or olive oil) to veggie dishes can help.<\/p>\n
Vitamin K2 refers to a group of menaquinones that are created by bacteria. Menaquinone-4 (MK-4) and menaquinone-7 (MK-7) are two of the most important types of K2. <\/p>\n
You get K2 from animal-based foods and certain fermented foods. The bacteria in your gut can also produce K2.<\/p>\n
Your body is better at absorbing some forms of K2 (like MK-4) than others. You can get more MK-4 by eating foods like eggs and meat.<\/p>\n
Vitamin K is involved in some important bodily processes.<\/p>\n
Vitamin K activates the enzymes that help with blood clotting. Whys that important? If your blood doesnt clot correctly it can increase your risk of experiencing bleeding. <\/p>\n
Vitamin K doesnt get delivered through the placenta very effectively, so newborns are given a vitamin K injection when theyre born. This helps prevent vitamin K deficiency bleeding.<\/p>\n
Vitamin K helps keep your bones healthy. Osteocalcin, one of the main proteins found in the bones, needs vitamin K in order to bind to calcium. Thats part of how it builds the bone matrix.<\/p>\n
Vitamin K also helps osteoblasts (cells that form new bone) and other proteins involved in bone metabolism.<\/p>\n
Vitamin K can help prevent heart conditions. Bless its heart! <\/p>\n
Matrix Gla protein (MGP) is a protein that stops the calcification of your arteries. If calcium can build up, these important pathways that deliver blood to your heart can narrow. Thats not great for your ticker.<\/p>\n
MGP (and its anti-calcification powers) is activated by vitamin K. Without enough vitamin K, MGP cant perform its job and this may lead to an elevated risk of developing heart conditions.<\/p>\n
Vitamin K1 and K2 are found in different types of foods. Vitamin K1 is primarily found in plant foods while K2 is found in animal-based and fermented foods.<\/p>\n
These foods are rich in vitamin K1: <\/p>\n
These foods have lots of vitamin K2: <\/p>\n
Most people get enough vitamin K through their diet and true vitamin K deficiency is extremely rare, especially in healthy people.<\/p>\n
There are a few populations that commonly experience vitamin K deficiency, including people who:<\/p>\n
If you fall into one of these groups, a doctor might suggest supplementing with vitamin K. <\/p>\n
Severe vitamin K deficiency can lead to increased bleeding (including hemorrhage.) Vitamin D deficiency can also increase your risk of developing osteoporosis.<\/p>\n
Vitamin K isnt likely to cause toxicity. <\/p>\n
Theres no known toxicity for vitamin K1 or K2 from food or supplements. Thats why theres no established tolerable upper intake level set for it. <\/p>\n
If youre taking a blood thinning medication (like Warfarin) try to keep your vitamin K intake consistent and avoid large quantities of vitamin K-rich foods. Why? Because sudden increases in vitamin K could interact with your medication. That could lead to increased or decreased blood clotting.<\/p>\n
Can you take vitamin K supplements every day? <\/p>\n
Vitamin K has no known toxicity, so its generally safe to take it on a daily basis. <\/p>\n
Keep in mind, though, that most people dont need to supplement with vitamin K at all. The daily recommended amount of vitamin K is pretty easy to get just through the foods that you eat. <\/p>\n
If you dont eat many foods that are high in vitamin K, or if you have questions about your vitamin K levels, ask a doctor for their advice.<\/p>\n
Vitamin K refers to a group of fat-soluble nutrients, including K1 and K2. <\/p>\n
K1 is primarily found in plant foods like leafy greens while K2 is concentrated in certain animal products and fermented foods.<\/p>\n
Vitamin K supplements are safe and not associated with toxicity or side effects in healthy people. If you take certain medications (like blood thinners), though, be aware of your vitamin K intake and have your levels monitored regularly. <\/p>\n
Most people get enough vitamin K through their diet. Vitamin K deficiency is extremely rare, but it can happen if you have certain medical conditions. <\/p>\n
If youre interested in supplementing with vitamin K, talk with a doctor. They can help you decide if its necessary and find the right dosage for you.<\/p>\n
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Read this article: <\/p>\n
Vitamin K: What It Does and How to Get More - Greatist<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" When youre texting, you never want to get a K. But when youre trying to fuel your body with all the vitamins and minerals it needs, getting a K is a great thing Continue reading