What Vitamin K does:
Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones.
Helps regulate calcium by controlling where it accumulates in the body. Benefits skeleton, heart, teeth, nervous system, bones especially, arteries, & teeth. Can be useful for helping prevent or treat fractures, osteoporosis and bone loss.
Cardiovascular health by inhibiting the calcification & stiffening of arteries. It activates matrix GLA protein, which inhibits calcium deposits on vascular walls.
May help protect against leukemia, liver, lung, & prostate cancers.
Helps with Rheumatoid arthritis damage. (Helps to slow down bone density loss & decrease inflammation).
Helps with hormones: Has positive metabolic & hormonal effects. Helps with production of reproductive/sex hormones (estrogen & testosterone). Women who suffer from PCOS & menopausal women can benefit. Also helps with insulin sensitivity & aids in blood sugar balance (Diabetes & obesity).
Kidney health: preventing calcium accumulation in the wrong places, which may result in kidney stones/gallbladder stones. Vitamin K2 & Vitamin D have been associated with higher kidney disease occurrence.
Is potassium a Vitamin K?
No. Vitamin K is a fat-soluble vitamin & Potassium is a mineral. On the periodic table, the chemical symbol for potassium is the letter K. To keep the body working properly, both nutrients are essential; The body cannot product potassium on its own and can only make small amounts of vitamin K. As a result, it’s important to consume these nutrients through food. Though vitamin K and potassium are both important, they’re not the same type of compound. Adequate intake of both of these nutrients may benefit bone and heart health. People with chronic kidney disease (CKD) or those who are taking certain medications, including blood thinners, may need to pay close attention to both their vitamin K and potassium blood levels.
Foods high in Vitamin K2 (K1 mostly comes from green vegetables):
Natto, Beef liver, chicken (esp. dark meat), goose liver pate, soft cheese, sour cream, cream cheese & various hard cheeses, ground beef, goose meat, egg yolk (especially from grass fed chickens), beef kidney/organ meat, duck breast, chicken liver, whole milk, grass fed butter, sour/cream cheese, bacon/ham.
The more vitamin K1 an animal consumes from its diet, the higher the level of K2 that will be stored in the tissues. So ultimately better to choose “grass-fed” or “pastured-raised”
Animals help transform vitamin K1 into K2, while humans do not have the necessary enzyme to do this efficiently. This is why we benefit from getting K2 directly from animal-derived foods because they also contain fat, specifically saturated fat and cholesterol to help with absorption.
MK7 (natural form of K2) is found in the highest concentration in animal foods, while the other types are found in mostly fermented foods. MK4 is the synthetic form of K2.
For vegans: K2 can be hard to come by — unless you love natto! It contains the richest source of K2.
How do I know if I need Vitamin K?
If you feel you are not consuming enough through diet & getting between 90 to 120 mcg per day. Remember that vitamin K works with other fat-soluble vitamins, like vitamins A and D, so the best way to obtain these nutrients is to eat foods that provide many different vitamins — like eggs and full-fat dairy products.
If you are vegan, higher risk of heart disease or bone loss, or taking a Vitamin calcium supplement, you are at higher need of Vitamin K. Please make sure if supplementing, Vitamin K is the MK7 form supplement from Natto bean (not synthetic form MK4).
Use of drugs that block K2 absorption, which can include antacids, blood thinners, antibiotics, aspirin, cancer treatment drugs, seizure medication and high cholesterol drugs — cholesterol-lowering statin drugs and certain osteoporosis drugs inhibit the conversion of K2, which can greatly lower levels increase needing more Vitamin K.
Blood vessel/heart related problems, poor bone metabolism, kidney/gallstones, cavities/dental issues linked to tooth decay, IBD/IBS, blood sugar irregularities/diabetes, spider veins/varicose veins, malnutrition, excessive alcohol, & prolonged vomiting/diarrhea can all increase your need for more Vitamin K.
Does vitamin K help with anemia?
Vitamin K deficiency in itself does not cause anemia. However, the heavy bleeding that can be a symptom of the deficiency, may sometimes be associated with anemia.
Does vitamin K affect blood pressure?
Yes. Blood vessel & heart-related problems, like arterial calcification & high blood pressure, can result from Vitamin K deficiency.
Is vitamin K good for your skin?
Yes!
Stretch marks, rosacea, & more because of its ability to improve elasticity of blood vessels
Aids in blood clotting, which helps aid in healing wounds, bruises, & areas affected by surgery.
Protects collagen in the body (more plump, smooth, youthful, skin with elasticity to prevent wrinkles/fine lines)
Inflammation, swelling, & broken capillaries
Helps to fade under the eye circles
Helps appearance of dark spots
Spider veins/varicose veins in skin
Best Vitamin K:
K2 (most bioactive form); distributed to bones & other tissues more easily, but less abundant in foods than K1 (found mainly in green vegetables)
K2 is mostly in animal products & fermented foods. Vitamin K works with other fat-soluble vitamins, like vitamins A and D, so the best way to obtain these nutrients is to eat foods that provide many different vitamins — like eggs & full-fat dairy products.
MK4, the form of K2 found in many Vitamin K supplements, is a synthetic K2 with a short half-life, which means it needs to be taken different times throughout the day.
However, MK7 derived from natto (a natural form), has a much longer half-life, so it has more suitable dosing.
