12 Crucial facts about vitamin K
- Dietitian.Lauren Hmede
- Jul 26, 2019
- 2 min read
12 Crucial facts about vitamin K
One of the least-known vitamins, it’s not surprising that there’s a lot of mystique and mistakes surrounding vitamin K. Everywhere I turn, another person is sharing misinformation about this critical nutrient. To help set the record straight, here are some essential facts you need to know about vitamin K:
Food is the Best Source
Food is always the best way to get all needed vitamins including vitamin K. Supplements are needed in some cases but still food is the best way to get the vitamin.
Vitamin K is Actually a Group of Vitamins
Vitamin K is a group of fat-soluble vitamins that have similar chemical structures.
Vitamin K1 and K2 are Not the Same
Vitamin K1 and K2 are the most common form of vitamin. Even, they have predominantly the same name, these different forms of the vitamin have different functions and food sources.
Vitamin K1 is Mainly Found in Greens
Vitamin K1 is known as phylloquinone and it is primarly found in leafy greens.
Vitamin K2 is Not Just Found in Animal Products
Animal food is the best source of vitain K2 but it is also found in many fermented foods.
Your Body Can Manufacture Vitamin K
Boosting your gut is also a good way to boost manufactures of vitamin K. In order to have healthy gut you need to increase intake of fermented food like sauerkraut, miso, natto, yogurt, kimchi and fermented pickles.
Vitamin K3 is Best Avoided
Vitamin K3, also known as menadione, is synthetic and is best avoided due to the potential for side-effects.
Vitamin K1 Makes Up the Bulk of Vitamin K
Between 75 and 90 percent of the vitamin K consumed by people is Vitamin K1, not the meat-sources of K2 which many well-meaning but misguided people recommend as a way to get more vitamin K.
Eat More of the Top 6 Sources of Vitamin K
Top 6 sources for vitamin K are: kale (1062 mcg), collard greens (1059 mcg), spinach (889 mcg), turnip greens (529 mcg), broccoli (220), Brussels sprouts (218 mcg). Note serving is 1 cup.
Vitamin K is Not Just for Blood-Clotting
Vitamin K is needed for healthy blood clotting in addition, it can help improve heart and bone health.
Vitamin K is Best Absorbed When Eaten With Fat
Vitamin K is a fat soluble vitamin so it is best absorbed when consumed with fat. Oil, avocado and nuts are healthy fat so
Keep Your Vitamin K Intake Consistent
If you take warfarin or another blood thinner, or have a blood clotting disorder, it is wise to keep your vitamin K intake consistent to avoid any issues with your medication or condition.
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