Vitamin K is important for helping your blood clot and keeping your bones strong. But if you’re a responsible, longevity-maximizing adult who has come this far in life without a second thought, why should you care about it now?
Dr. Hasnain Al Janabi, Doctor, Founder and Chief Injector Dr. Haas ClinicExplains why this unsung vitamin is trending: “Vitamin K has received a lot of attention for its health benefits that go beyond blood clotting,” says Dr. Janabi. “In recent years, there has been increasing interest in how vitamin K, particularly vitamin K2, affects bone quality, heart health, and longevity.” So, what does all this mean for you and your health?
What is Vitamin K?
Straight to the point, vitamin K is a fat-soluble vitamin (meaning it’s absorbed through dietary fat rather than leaching out of the body like the heavier B and C). “It is mostly known for its role in blood clotting, but it also impacts our skin health through maintaining healthy bones, supporting heart health, regulating calcium within the body, and even aiding in blood circulation and tissue repair,” says Dr Al Janabi.
Without enough of it, he says, “the body can’t properly activate certain proteins that are involved in blood clotting, building bones and maintaining healthy tissues.”
There are two types of vitamin K: 1 and 2, and each of them has a slightly different function. The pharmacist and co-founder of a collagen supplement brand says vitamin K1 (phylloquinone) aids regular blood clotting and “the normal diet is rich in vitamin K.” EasyPupinder Ghatora. It is mainly found in green leafy vegetables. Vitamin K2, however, “plays a particularly important role in bone and heart health, helping to direct calcium to where it is needed, such as in bones and teeth, rather than allowing it to accumulate in soft tissues.” It is also needed to aid in the absorption of vitamin D.
Why the surge in interest?
So we’ve established that vitamin K is responsible for healthy blood clotting, but recent research has shown how it affects the other bodily functions mentioned above: bone quality, heart health and longevity. “It has been found that vitamin K activates proteins such as osteocalcinwhich helps bind calcium to bone tissue, and matrix Gla protein which helps prevent calcium from depositing in blood vessels. This has encouraged further research into whether vitamin K can help reduce the risk of osteoporosis, Dissolveand vascular calcification.
Consuming vitamin K strategically along with other supplements may help improve one’s overall bone density. “Vitamin K activates proteins that help incorporate calcium into the bone matrix, which contributes to bone strength and subsequent injury prevention and exercise performance,” says Dr. Al Janabi. “We’ve all been told how important calcium is for strong bones, however, it’s not just about having enough calcium, the body also needs to be able to effectively utilize and store that calcium. This is where Vitamin K plays a vital role in this process.”
In terms of cardio health, the research is also promising, but both of our experts highlight that larger clinical trials are needed to draw more conclusive conclusions.
Symptoms of Vitamin K Deficiency
If you’re a fit, healthy adult who eats their green vegetables, you’re probably safe. Ghatora says people who are at risk for vitamin K deficiency are those with conditions that affect fat absorption such as “celiac disease, Crohn’s disease, cystic fibrosis, or certain liver and pancreas disorders.” “People who follow restrictive diets, have had bariatric surgery or are taking medications that interfere with vitamin absorption or metabolism may also be at risk.”
