10 Benefits of Vitamin K
Article Sources
- 1. DiNicolantonio, James, Jaikrit Bhutani and James O'Keefe. 'The Health Benefits of Vitamin K.' Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
- 2. Manna, Prasenjit and Jatin Kalita. 'Beneficial Role of Vitamin K Supplementation on Insulin Sensitivity, Glucose Metabolism, and the Reduced Risk of Type 2 Diabetes: A Review.' Nutrition, vol. 32, no. 7-8, 2016, p. 732-739. DOI: 10.1016/j.nut.2016.01.011
- 3. 'Vitamin K.' U.S. National Library of Medicine, 2 Feb. 2019, medlineplus.gov/ency/article/002407.htm
- 4. 'Vitamin K.' Harvard T.H. Chan School of Public Health, 2021, www.hsph.harvard.edu/nutritionsource/vitamin-k/
- 5. Dofferhoff, Ton. 'Randomized Controlled Clinical Trial to Investigate Effects of Vitamin K2 in COVID-19.' U.S. National Library of Medicine, 2021, https://clinicaltrials.gov/ct2/show/NCT04770740
- 6. Alisi, Ludovico, Roberta Cao, Cristina De Angelis, Arturo Cafolla, Francesca Caramia, Gaia Cartocci, Aloisa Librando and Marco Fiorelli. 'The Relationships Between Vitamin K and Cognition: A Review of Current Evidence.' Frontiers in Neurology, vol. 10, 2019, p. 239
Vitamin K packs a powerful wellness punch. It has a positive impact on significant bodily functions, including supporting healthy bone density in post-menopausal women. Vitamin K also may have implications for those with Type 2 diabetes and possible heart health benefits. It may even have anticancer properties.
Vitamin K includes a family of compounds classified as phylloquinone (vitamin K1) and menaquinones (vitamin K2). Phylloquinone is found in healthy green veggies, and menaquinones are primarily of bacterial origin and also found in small amounts in animal products. Vitamin K is an essential vitamin and therefore is needed in adequate amounts for optimal health.
Offers Heart Health Advantages
Vitamin K plays an essential role in heart health because of its anticalcification properties. In postmenopausal women specifically, vitamin K supplements has been shown to delay the reduction of arterial elasticity when taken in combination with vitamin D. Alone, vitamin D did not have significant enough effects to be impactful for this purpose, according to some research.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
Vitamin K may also mitigate the risk of coronary heart disease in some individuals. Of the two forms, menaquinone has the greatest benefit for heart health. This specific component is found in chicken, cheese and fermented soybeans.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
Caution if You Take Anticoagulants
Individuals taking certain anticoagulants benefit from consistent levels of vitamin K in their diets. Because vitamin K helps with clotting, patients on some anticoagulant medications are often advised to avoid excessive consumption of vitamin K-rich foods like leafy green vegetables.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/ That's because excess vitamin K reduces the efficacy of blood thinners like warfarin.
Patients on anticoagulants should eat consistent amounts of vitamin K foods to balance the effects of anticoagulant medications on the body.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
Improves Insulin Sensitivity
Vitamin K may also improve insulin sensitivity in men with diabetes. Research into this benefit remains ongoing, but early results indicate measurable benefits.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
One reason for this benefit is because vitamin K may increase glucose tolerance and promote pancreatic health.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/ It may prevent insulin resistance, thereby possibly reducing the risk of developing Type 2 diabetes. As such, vitamin K may also be used as a complementary therapy for Type 2 diabetes.2Manna, Prasenjit and Jatin Kalita. ‘Beneficial Role of Vitamin K Supplementation on Insulin Sensitivity, Glucose Metabolism, and the Reduced Risk of Type 2 Diabetes: A Review.’ Nutrition, vol. 32, no. 7-8, 2016, p. 732-739. DOI: 10.1016/j.nut.2016.01.011
Boasts Anticancer Properties
Vitamin K may also have anticancer properties, inhibiting the growth of cancer cells. In post-menopausal women, vitamin K has been shown to reduce the incidence of cancer by 75%.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
The vitamin may also mitigate the development of and death from liver cancer in patients with cirrhosis and hepatocellular carcinoma. Vitamin K may also reduce the recurrence of hepatocellular carcinoma in some patients. This is significant, as recurrence rates among this patient population is high even with treatment.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
Breaks Down Quickly
Vitamin K is found in various human organs, including the heart, liver, pancreas and brain.2Manna, Prasenjit and Jatin Kalita. ‘Beneficial Role of Vitamin K Supplementation on Insulin Sensitivity, Glucose Metabolism, and the Reduced Risk of Type 2 Diabetes: A Review.’ Nutrition, vol. 32, no. 7-8, 2016, p. 732-739. DOI: 10.1016/j.nut.2016.01.011 It is also synthesized by certain intestinal bacteria.1DiNicolantonio, James, Jaikrit Bhutani and James O’Keefe. ‘The Health Benefits of Vitamin K.’ Open Heart, vol. 2, no. 1, 2015. www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/ The body is adept at processing and using the vitamin quickly and efficiently.2Manna, Prasenjit and Jatin Kalita. ‘Beneficial Role of Vitamin K Supplementation on Insulin Sensitivity, Glucose Metabolism, and the Reduced Risk of Type 2 Diabetes: A Review.’ Nutrition, vol. 32, no. 7-8, 2016, p. 732-739. DOI: 10.1016/j.nut.2016.01.011
Vitamin K toxicity is a rare issue, even when intake is high. However, higher than recommended doses should be used under medical supervision only., because it is a fat-soluble vitamin.4‘Vitamin K.’ Harvard T.H. Chan School of Public Health, 2021, www.hsph.harvard.edu/nutritionsource/vitamin-k/
Aids In Blood Clotting
Vitamin K aids in blood clotting. This is the reason it is known as the "clotting vitamin".3‘Vitamin K.’ U.S. National Library of Medicine, 2 Feb. 2019, medlineplus.gov/ency/article/002407.htm Vitamin K speeds healing and helps wounds stop bleeding. Its clotting capabilities work by binding to prothrombin, a vitamin K-dependent protein.4‘Vitamin K.’ Harvard T.H. Chan School of Public Health, 2021, www.hsph.harvard.edu/nutritionsource/vitamin-k/
Proper levels of vitamin K are especially important for those taking blood thinners. To avoid vitamin K deficiencies, consume dark, green leafy vegetables, such as kale and spinach. This compound is also found in some animal products, such as liver and fish.3‘Vitamin K.’ U.S. National Library of Medicine, 2 Feb. 2019, medlineplus.gov/ency/article/002407.htm
Natural Deficiencies Are Rare
A well-balanced diet that includes green vegetables, proteins (such as meat, cheese and eggs) and healthy fats typically provide enough vitamin K for most adults. This means deficiencies in adults are rare.4‘Vitamin K.’ Harvard T.H. Chan School of Public Health, 2021, www.hsph.harvard.edu/nutritionsource/vitamin-k/
When vitamin K deficiencies do occur, they generally result from medications, such as antibiotics, that block its absorption. Vitamin K deficiencies may also be caused by health conditions that create barriers to proper food and nutrient absorption.4‘Vitamin K.’ Harvard T.H. Chan School of Public Health, 2021, www.hsph.harvard.edu/nutritionsource/vitamin-k/
Builds Strong Bones
Vitamin K is instrumental in building strong bones. It binds to osteocalcin, a protein in the body that depends on the presence of vitamin K. 4‘Vitamin K.’ Harvard T.H. Chan School of Public Health, 2021, www.hsph.harvard.edu/nutritionsource/vitamin-k/
Some studies note that higher levels of vitamin K may help mitigate low bone density. It may help to prevent hip fractures, with one study noting that women who ingest at least 110 mcg of vitamin K daily may be 30% less likely to suffer a hip break than women who take in less.4‘Vitamin K.’ Harvard T.H. Chan School of Public Health, 2021, www.hsph.harvard.edu/nutritionsource/vitamin-k/
Possible COVID-19 Benefits
A new clinical trial is underway to determine the possible benefits of vitamin K supplements as a potential supplementary treatment for those who have had COVID-19. Researchers have determined that individuals who have had COVID-19 show significant reductions in vitamin K levels.5Dofferhoff, Ton. ‘Randomized Controlled Clinical Trial to Investigate Effects of Vitamin K2 in COVID-19.’ U.S. National Library of Medicine, 2021, https://clinicaltrials.gov/ct2/show/NCT04770740
Researchers therefore hypothesize that vitamin K supplements may have a beneficial effect on the lung damage caused by the virus. The trial remains ongoing.5Dofferhoff, Ton. ‘Randomized Controlled Clinical Trial to Investigate Effects of Vitamin K2 in COVID-19.’ U.S. National Library of Medicine, 2021, https://clinicaltrials.gov/ct2/show/NCT04770740
May Help With Cognitive Function
Some ongoing research shows a positive correlation between cognitive performance and levels of vitamin K. This correlation may be due to the role that vitamin K plays in the development and survival of brain cells.6Alisi, Ludovico, Roberta Cao, Cristina De Angelis, Arturo Cafolla, Francesca Caramia, Gaia Cartocci, Aloisa Librando and Marco Fiorelli. ‘The Relationships Between Vitamin K and Cognition: A Review of Current Evidence.’ Frontiers in Neurology, vol. 10, 2019, p. 239
This research indicates the need for further study on how vitamin K levels may affect cognitive performance. Cognitive functions that may be positively impacted by vitamin K levels include verbal fluency and visual memory.6Alisi, Ludovico, Roberta Cao, Cristina De Angelis, Arturo Cafolla, Francesca Caramia, Gaia Cartocci, Aloisa Librando and Marco Fiorelli. ‘The Relationships Between Vitamin K and Cognition: A Review of Current Evidence.’ Frontiers in Neurology, vol. 10, 2019, p. 239
