Vitamin Spotlight: The Real Benefits of Vitamin K

Good morning Healthy Mail family!

When people think about important vitamins, they usually focus on C, D, and the B vitamins. Vitamin K rarely gets attention, and most people couldn't tell you what it does.

But here's what researchers have discovered: Vitamin K plays crucial roles in blood clotting, bone health, and cardiovascular function. Deficiency is more common than you'd think, and it can have serious long-term consequences.

What Vitamin K Actually Does:

Blood Clotting (The K stands for "Koagulation") Vitamin K activates proteins that help your blood clot properly. Without adequate K, you'd bleed excessively from minor cuts and bruises.

This is why people on blood thinners like warfarin need to monitor their vitamin K intake - it directly affects how the medication works.

Bone Health Vitamin K activates osteocalcin, a protein that binds calcium to your bones. Without enough K, calcium can't be properly incorporated into bone tissue.

Research shows that people with higher vitamin K intake have better bone density and lower fracture risk, especially as they age.

Cardiovascular Protection Vitamin K activates Matrix GLA protein, which prevents calcium from depositing in your arteries. This means K helps keep calcium in your bones where it belongs, rather than in your blood vessels where it causes problems.

Studies link adequate vitamin K levels to reduced arterial calcification and lower heart disease risk.

The Two Types of Vitamin K:

Vitamin K1 (Phylloquinone) Found in: Leafy green vegetables, broccoli, Brussels sprouts Role: Primarily supports blood clotting Absorption: Less efficiently absorbed than K2, especially without dietary fat

Vitamin K2 (Menaquinone)
Found in: Fermented foods, animal products, especially grass-fed dairy and egg yolks Role: More active in bone and cardiovascular health Absorption: Better absorbed and stays in your body longer

Most people get enough K1 but are deficient in K2, which is concerning because K2 has the most significant long-term health impacts.

Signs You Might Be Deficient:

Easy bruising or bleeding (gums bleeding when brushing teeth) Heavy menstrual periods Nosebleeds without clear cause Blood in urine or stool Weak bones or previous fractures High cardiovascular disease risk

Note: Severe deficiency is rare in healthy adults, but subclinical deficiency (enough to prevent bleeding but not enough for optimal bone and heart health) is surprisingly common.

Who's at Higher Risk for Deficiency:

People taking antibiotics long-term (antibiotics kill gut bacteria that produce vitamin K2) Those with digestive disorders (Crohn's disease, celiac, ulcerative colitis) that impair fat absorption Newborns (which is why they receive vitamin K injections at birth) People on blood-thinning medications (who need to maintain consistent intake) Older adults with limited vegetable intake Anyone eating a highly processed diet low in leafy greens

How Much Do You Need?

The adequate intake for vitamin K is:

• Adult men: 120 mcg per day

• Adult women: 90 mcg per day

However, many researchers believe these amounts are set to prevent deficiency bleeding, not to optimize bone and cardiovascular health. Some suggest 200-300 mcg daily for optimal benefits.

The Best Food Sources:

Exceptionally high in K1:

• Kale (1 cup cooked): 1,062 mcg

• Collard greens (1 cup cooked): 1,059 mcg

• Spinach (1 cup cooked): 888 mcg

• Broccoli (1 cup cooked): 220 mcg

• Brussels sprouts (1 cup): 218 mcg

Good sources of K2:

• Natto (fermented soybeans): 850 mcg per 3 oz (highest food source)

• Hard cheeses: 50-75 mcg per oz

• Soft cheeses: 30-50 mcg per oz

• Egg yolks: 32 mcg per egg

• Chicken breast: 13 mcg per 3 oz

• Ground beef: 8 mcg per 3 oz

The Absorption Factor:

Vitamin K is fat-soluble, meaning you need to eat it with fat for optimal absorption. Eating a salad with fat-free dressing wastes most of the vitamin K in those greens.

Smart combinations:

• Spinach salad with olive oil dressing

• Kale sautéed in butter or olive oil

• Brussels sprouts roasted with oil

• Broccoli with cheese sauce

Important Interactions:

Blood thinners: If you take warfarin or similar medications, you need consistent vitamin K intake. Don't suddenly increase or decrease green vegetable consumption without consulting your doctor.

Antibiotics: Long-term antibiotic use can reduce vitamin K2 production by gut bacteria. Consider fermented foods or K2 supplements during extended antibiotic courses.

Fat malabsorption conditions: If you have conditions affecting fat absorption, you may need higher vitamin K intake or supplementation.

The Calcium Connection:

Here's something crucial that most people don't know: Taking calcium supplements without adequate vitamin K can be counterproductive and even harmful.

Without vitamin K2, that supplemental calcium may end up in your arteries instead of your bones, potentially increasing cardiovascular risk while doing nothing for bone health.

This is why the combination of vitamin D, vitamin K2, and calcium is more effective than calcium alone for bone health.

Should You Supplement?

For most people eating varied diets with plenty of vegetables, supplementation isn't necessary for K1. However, K2 supplementation might be beneficial if you:

• Don't eat fermented foods or grass-fed animal products

• Take calcium and vitamin D supplements

• Have a family history of osteoporosis or heart disease

• Are over 50 and concerned about bone health

Typical K2 supplement doses: 90-200 mcg daily, usually in the MK-7 form which lasts longer in your body.

The Real-World Approach:

Getting adequate vitamin K isn't complicated. Include dark leafy greens several times weekly, always eaten with some fat for absorption.

Add fermented foods like sauerkraut, kimchi, or aged cheeses for K2.

If you take calcium supplements, consider adding vitamin K2 to ensure proper calcium utilization.

The Bottom Line:

Vitamin K is often overlooked, but it's essential for long-term bone and cardiovascular health. Unlike vitamins that get constant media attention, K works quietly in the background, directing calcium to the right places and keeping your blood functioning properly.

The good news? It's abundant in foods that are already recognized as nutritious. You don't need expensive supplements or exotic superfoods - just regular consumption of leafy greens with healthy fats.

My dinner collection includes numerous recipes featuring vitamin K-rich vegetables prepared in ways that maximize absorption - think sautéed greens, roasted broccoli, and Brussels sprouts dishes that actually taste amazing.

Get 30 Healthy Dinners - CODE: DINNER for 50% off

Every recipe naturally incorporates the healthy fats needed for vitamin K absorption, so you're getting maximum nutritional benefit from every meal.

Were you familiar with vitamin K before this email? Hit reply and let me know!

Here's to strong bones and healthy hearts! Sarah

P.S. - Fun fact: The reason grass-fed animal products have more K2 than grain-fed is because grass contains K1, which animals convert to K2. This K2 then concentrates in their fat, meat, and dairy products. It's another reason why how animals are raised affects the nutritional quality of food.