Did you know that around a third of us might be skimping on one very important vitamin in our diet? Can you guess which one? We’re talking about vitamin K. Fall short in your vitamin K intake, and you could be looking at a future of poor bone health, thrombotic disorders, and even heart disease. But before we get ahead of ourselves, let’s rewind a bit and chat about what vitamin K is all about.

What is Vitamin K

Vitamin K is an essential fat-soluble nutrient, celebrated for its role in promoting bone health and aiding in blood coagulation. In the incredible world of our cells, vitamin K steps up to the plate, guiding specific cellular reactions that involve something called gamma-glutamyl carboxylase. Without getting too sciencey, this process, known as carboxylation, lets Vitamin K-dependent proteins cling tightly to calcium ions, helping to regulate everything from cellular growth and adhesion to calcium deposition and blood coagulation.

Why is it important?

Now, let’s talk about why this Vitamin K is such a superstar in your body. While there’s still ongoing research about the benefits of Vitamin K supplementation, there’s no denying the importance of maintaining optimal vitamin K intake throughout your life. When our bodies don’t get enough Vitamin K, they try to fill the gap with other cellular enzymes. But let’s be real; there’s no substitute for the real thing, and over time, these stand-ins can lead to health issues.

So, what kind of benefits are we talking about? Well, where do we start?

1. Prevents cardiovascular calcification.

Vitamin K plays a crucial role in preventing heart-related problems. By keeping the blood vessels inside your heart from hardening through carboxylation, it reduces the risk of heart diseases and attacks. Vitamin K2 keeps uncarboxylated proteins – that amplify heart risks – in check. 

2. Good for your bones. 

Vitamin K is like the secret sauce for sturdy bones. It ensures your bones retain calcium and helps maintain your bone mineral density. It’s like giving your bones a protective shield against fractures. No more brittle bones for you!

3. Improves insulin sensitivity.

Ever thought Vitamin K could be your secret weapon against type 2 diabetes? Here’s why: Some studies suggest boosting your intake might revamp your insulin sensitivity and improve glycaemic control. Plus, there are zero side effects – it’s a win-win for your health!

4. Decreases the risk of premenopausal osteoporosis.

Coupling Vitamin K with magnesium, calcium, and vitamin D can help women prevent postmenopausal osteoporosis. Some studies even suggest that vitamin K2 supplementation can treat osteoporosis and slow down its progression.

5. Protects the liver and is potentially anticarcinogenic.

Think of Vitamin K2 as your liver’s bodyguard. It’s shown promise in protecting cirrhosis patients from liver cancer. Lab studies suggest that Vitamin K might even fight off other types of cancer, including colonic cancer.

6. Stops blood from excessively coagulating

Imagine Vitamin K as your body’s peacekeeper, keeping your blood clotting in perfect harmony. Not only does it activate the right factors to prevent thrombotic disease, but it also combats arterial calcification, steering you clear of health speed bumps. 

7. Reduces the risk of kidney stone formations

Who knew Vitamin K could be a potential knight in shining armor for your kidneys? By binding to calcium oxalate, it keeps kidney stones at bay when in the right amounts. It gets even better with a Vitamin K-rich veggie diet or K2 supplements, potentially boosting kidney health with no side effects. 

8. Has potent antioxidant effects.

Need to fight inflammation and aging? Vitamin K has got you covered. It wears an anti-inflammatory cape, helping fight against aging, inflammation, and cancer. Even though it doesn’t significantly help rheumatoid arthritis, it’s still your personal health warrior for its regular anti-inflammatory actions.

9. Boosts your cognitive functions and overall brain health.

Want to keep your mind sharp? Vitamin K is crucial for optimal cognition and might even protect against neurodegenerative diseases. From supporting neuronal growth to curbing neuroinflammation, Vitamin K does it all. It might even shield you from cognitive deficits if you’re on long-term warfarin. It’s like brain food, literally!

10. Acts as A Skin Savior.

Did you know Vitamin K could be your skin’s best friend? Slathering on just 1% of it in an ointment could supercharge your wound healing. Keeping up with your Vitamin K intake could mean waving goodbye to rapid skin aging. 

It Helps You Lead a Healthier Lifestyle.

If you’re all about living healthy, Vitamin K is your ally. People with adequate Vitamin K usually lead healthier lives, perhaps because Vitamin K-rich foods like leafy greens come packed with many other nutrients too. So, vitamin K could be your ticket to a healthier you.

What Happens If You Are Vitamin K Deficient?

A vitamin K deficiency might result in health hassles like growth abnormalities in babies, heart troubles, and osteoporosis. The worst part is that these are commonly overlooked. A large 10-year study even linked low intake to an uptick in mortality rates. While full-blown deficiencies are rare, lurking subclinical ones affect a surprising 8-31% of the world. 

The good news? Your body recycles Vitamin K, so you don’t need a lot to keep the levels topped up. Men aim for 120 mcg daily, and women go for 90 mcg. Spotting a deficiency isn’t rocket science: keep an eye out for unusual bruising or bleeding, slower wound healing, or skin quality taking a hit.

How Do Your Vitamin K Levels Drop?

Low levels are typically due to poor intake, digestive troubles, metabolic issues, or other health conditions. Certain medications can block Vitamin K recycling, so long-term use could lead to a deficiency. Newborns, people with metabolic conditions affecting the liver and fat metabolism, and those with chronic gut dysbiosis or intestinal infections also need to be wary of this deficiency.

The Best Sources of Vitamin K

Vitamin K1, or phylloquinone, is a plant-made member found mainly in leafy greens, broccoli, nuts, and olive and soybean oil. Vitamin K2, aka menaquinone, has a different structure and is created from K1 by bacteria. It’s found in fermented foods, butter, eggs, and meat.

As for absorption, most of the Vitamin K we eat is K1, but K2 is mainly produced by gut bacteria from K1. Vitamin K from oils and supplements absorbs better than from leafy greens, so combine those salads with fats for a Vitamin K boost.

When is Supplementation Prescribed?

Vitamin K supplements are usually prescribed for deficiencies or severe side effects of vitamin K antagonists like warfarin. There’s ongoing research on whether supplements could help with heart disease, osteoporosis, osteoarthritis, kidney stones, and even cancer.

Despite its many benefits, Vitamin K isn’t for everyone. It’s a no-go for those with genetic hypoprothrombinemia, severe kidney disease, or vitamin K hypersensitivity. Very high intake can tip the blood clotting balance and should be avoided by those at risk for blood clotting disorders. Adverse reactions to oral Vitamin K1 or K2 are super rare and mild unless given by IV. Steer clear of synthetic Vitamin K3 or menadione; it’s toxic to us and our furry friends.

In a nutshell, Vitamin K is a vital nutrient that’s probably not getting the love it deserves. It’s abundant in some of the healthiest foods, and upping your intake could do wonders for your overall health. From activating vital proteins to keeping your bones strong and reducing tissue calcification, Vitamin K has got your back. Plus, emerging research hints it might help lower the risk for other lifestyle diseases. So, what are you waiting for? It’s time to let Vitamin K strut its stuff!

To search for the best Nutritionist in Bangalore, call up Enso Integrated Medicine and we will help you with a diet plan that ensures you get the nutrients that you need.