Nutrition

9 Science-Backed Health Benefits of Vitamin K, Food Sources

shamim1410 October 2, 2022 0 6 min read

What are some of the major health benefits of vitamin K? Numerous health advantages of vitamin K include preserving bone density and perhaps reducing heart disease. Since vitamin K aids in blood clotting, it is particularly crucial for wound healing. This article will share some major health benefits of vitamin K, as wel as its food sources. Keep reading.

The two types of vitamin K (K1 and K2) are probably safe when taken as directed when taken orally. For up to two years, vitamin K1 and K2 dosages of 10 mg and 45 mg daily, respectively, have been administered successfully. Although most individuals handle it well, others may get diarrhea or an upset stomach.

The production of many proteins necessary for blood clotting and bone growth is aided by vitamin K. A protein called thrombin, which is directly linked to blood clotting, depends on vitamin K. Another protein that needs vitamin K to generate healthy bone tissue is osteocalcin.

Significant health benefits of vitamin K

You can guarantee you’re receiving enough vitamin K in your diet by following these health benefits of vitamin K:

1. Postoperative Care

Do you plan to undergo cosmetic surgery or a laser procedure soon? The use of vitamin K cream in your post-procedure skin care routine may be advantageous. Bruising is a common adverse effect of facelifts, pulsed dye laser procedures, and other cosmetic surgery. According to research, using a vitamin K lotion following laser therapy actually helped lessen the degree of bruising.

2. Protect heart disease

The amount of vitamin K in your diet may also affect your chance of developing heart disease.

In a 2009 study involving 388 individuals, ages 60 to 80, published in the American Journal of Clinical Nutrition, it was shown that vitamin K delayed the development of coronary artery calcification (CAC). CAC occurs when calcium deposits solidify and obstruct blood flow in your arteries. It is a significant indicator of heart disease.

The evolution of CAC was 6% slower in participants with large pre-existing levels of CAC who took 500 micrograms of vitamin K daily along with a multivitamin for three years.

3. Lower Inflammation

Because vitamin K contains anti-inflammatory qualities, it is also beneficial for the skin and may help with inflammatory skin diseases including psoriasis and eczema. Studies on vitamin K and its impact on psoriasis and eczema are few, but according to Dr. Schlessinger, he has observed patients whose diseases improved after using a vitamin K cream. Although there is no assurance, it could be worth a shot to see if it helps your skin.

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4. Helps wounds to heal

Not every blood clot is harmful. For instance, some blood proteins that depend on vitamin K for normal function help your blood to coagulate, or clot, to stop the bleeding if you receive a scrape, cut, or bruise.

Blood is transformed by vitamin K from a liquid to a gel-like substance that is sticky and hardens into a scab. You would bleed to death from any wound if blood coagulation didn’t occur.

Blood clotting issues can occur in those who have blood disorders like hemophilia and those who take blood thinners. It’s crucial to keep your vitamin K consumption constant and appropriate, ideally from food rather than a supplement.

According to Amanda Izquierdo, a registered dietitian and nutritionist in Chicago, “when you take a blood thinner, you’re basically acting in opposition to vitamin K.” You are not need to take a vitamin K supplement because of this. You should see your doctor before taking a supplement if you use a blood thinner like warfarin (Coumadin) to prevent counteracting the effects of your prescription.

5. Encourages Blood Clotting

The best-known use of vitamin K is in the process of blood clotting. According to the U.S. National Library of Medicine, the vitamin is required for the creation of clotting proteins like prothrombin, a blood component that gets active during coagulation.

Isn’t blood clotting harmful, you might be wondering? The secret to clotting is finding a satisfactory middle ground. Insufficient clotting, then, can lead to severe blood loss, which is something we don’t want. However, excessive clotting might result in bad health effects, including stroke.

Because it helps to control clotting, vitamin K is crucial.

6. Lighten Dark Circles

Combining vitamin K with other potent substances may help minimize the appearance of dark under-eye circles. In one trial, an eye cream combining retinol, vitamin K, vitamin C, and vitamin E also reduced the appearance of dark circles under the eyes.

7. Rebuild Capillaries

You might be surprised to hear that study says vitamin K might help with broken capillaries if you have red stains around your eyes caused by broken capillaries. Since damaged blood vessels on the face are a result of this, vitamin K may be included in treatments together with other hydrating components.

8. Defend hair from oxidative damage

Research indicates that vitamin K has antioxidant characteristics, making it potentially protective against free radicals, much as vitamins C and E. Vitamin K may protect your hair from daily environmental deterioration that can make it appear lifeless and unhealthy when used in a hair treatment.

9. Improves bone health

Bone cells are continually being replaced, much like all other organs and bodily tissues. In this cell replacement process, vitamin K is essential because it encourages the cycle of cell development and replacement that keeps your bones strong and prevents them from shattering.

On the other hand, osteoporosis and an increased risk of fractures have been connected to vitamin K insufficiency.

Vitamin K lowers the incidence of bone fractures, according to a 2009 research with 440 postmenopausal female volunteers with osteopenia published in PLoS Medicine. For four years, five milligrams of vitamin K were taken by half the participants, while a placebo was taken by the other half.

As bone loss is unavoidable after menopause, the study revealed that individuals taking vitamin K experienced fewer bone fractures than those taking a placebo, but they did not find an improvement in age-related bone mass density.

Vitamin K deficiency

Ask your doctor to do a blood test if you are worried about your vitamin K levels. You generally don’t need to take a supplement if you don’t have a vitamin K deficit.

In adults, vitamin K insufficiency is uncommon. However, it can happen in those who have:

  • liver illness
  • Crohn’s disease, celiac disease, or individuals who have had weight-loss surgery

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Vitamin K rich foods

  • Kale
  • Mustard greens
  • Collard greens
  • Swiss chard
  • Spinach
  • Turnip greens
  • Brussels sprouts
  • Broccoli
  • Soybeans
  • Cabbage
  • Collard greens
  • Natto
  • Asparagus
  • Lettuce

Final thought

Although vitamin K is well recognized for its function in blood clotting, it also has other health advantages, including promoting strong bones. Include leafy green veggies in your diet to ensure that you are getting enough vitamin K. You should see your doctor before taking an oral vitamin K supplement, especially if you are on blood thinners.

The advantages of vitamin K include bone health, wound healing, and heart disease prevention. Among the foods, lettuce, spinach, kale, and broccoli are the finest suppliers of vitamin K. Ask your doctor about taking a supplement if you don’t get enough vitamin K.

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