Should You Add More Vitamin K to Your Diet?
Whether you grab some vitamin C at the first sign of a cold or stock up on probiotics for gut health, you’re not alone—around 75% of Americans use dietary supplements. One supplement gaining popularity for its potential benefits in healthy aging is vitamin K. It is believed to aid in preventing age-related conditions like osteoporosis and cardiovascular disease. So, is it time to increase your vitamin K intake? Here’s what you need to know.
What is Vitamin K?
Vitamin K is a fat-soluble vitamin that your body stores in fat tissue and the liver. Its main role is to help blood clot properly. Blood clotting, or coagulation, is the process that helps your body reduce bleeding from an injury. There are three forms of vitamin K: vitamin K1 (phylloquinone), vitamin K2 (menaquinone), and vitamin K3 (menaphtone), which is a synthetic form not intended for human consumption. Your body also needs vitamin K to maintain strong bones. Studies have found that those with higher levels of vitamin K have greater bone density, while low levels are found in people with osteoporosis. Research also indicates that vitamin K may help prevent and treat conditions like coronary heart disease and cancer.
Foods High in Vitamin K
Sources of vitamin K1 include spinach, broccoli, iceberg lettuce, soybean and canola oil, and collard greens. Vitamin K2 can be found in full-fat dairy products, pork, poultry, and fermented foods. The recommended daily intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women. While vitamin K deficiency in adults is rare, newborns are at greater risk, which is why they receive a vitamin K shot after birth to prevent bleeding. If you have a condition that causes excessive bleeding or prevents proper vitamin K absorption, your doctor may recommend a supplement. However, if you are taking blood thinners, consult your doctor before increasing your vitamin K intake as it can reverse the effects of these drugs.
The Anti-Aging Benefits of Vitamin K
Research suggests that vitamin K provides some defense against age-related conditions like osteoporosis, osteoarthritis, and cardiovascular disease. It may even aid in slowing the progression of Alzheimer’s disease. Increased vitamin K2 intake has been linked to improved heart health, reduced arterial stiffness, lower risk of diabetes and coronary artery disease, and improved survival rate among cardiac patients. Postmenopausal women, who are at increased risk for osteoporosis, may benefit from a vitamin K supplement as it improves bone health and reduces the risk of fractures. While vitamin K supplements are generally safe, it’s important to consult your doctor before starting one.
Adding more vitamin K to your daily routine may have numerous benefits beyond blood coagulation. With no evidence of adverse side effects from higher intakes of vitamin K, it may be worth discussing with your doctor. So, start the conversation at your next visit and prioritize your healthy aging journey!
Originally featured on Fortune.com.
