Eight Important Reasons Why You Need More Vitamin K in Your Diet

August 26, 2012

by Cathe Friedrich

You probably know that your health might benefit from vitamin K supplements or a diet that is rich in vitamin K, but the reasons why this vitamin is so important to your bodily functions are not often well publicized. First of all, it is important to note that vitamin K is not one single substance; it is actually two groups of interrelated chemicals called naphthoquinones and menaquinones. Bacteria in your body manufacture the latter, but this does not provide you with all of your recommended daily intake of vitamin K, and so you need to ingest naphthoquinones as well. You can get plenty of vitamin K from vegetables, especially leafy green vegetables such as broccoli and spinach. You can also find it in vegetable oils, cereals, oregano, tomatoes, and blueberries. However, the USDA National Health and Nutrition Examination Survey has revealed that a mere one in four Americans will consume the recommended amount of vitamin K each day. Now, why should you be concerned if you do not have enough vitamin K in your diet? Read on to discover eight significant and surprising reasons why the higher intake of vitamin K could improve and extend your life.

1) It promotes healthy bones:

Vitamin K encourages the body to absorb calcium, which has been repeatedly shown to be vital for strong bones. Recent research on vitamin K suggests that regular consumption improves bone density and reduces the risk of brittle bones, so it makes you less likely to suffer from a fracture if you are injured. These health benefits may in part come from the fact that vitamin K helps to protect your body from certain cells that (if present in excess) can break down bones.

2) It is necessary if your blood is to clot properly:

Vitamin K is a vital component of an amino acid called glumatic acid, which promotes the process of carboxylation. When you have a cut or a more serious bleeding wound, carboxylation causes the wound to clot by making the blood stick to the nearby tissue. Without proper clotting, an open wound will continue to bleed, and if the wound is large enough then this can put your life at risk. Some patients are even given vitamin K before major surgery, in order to lower their risk of hemorrhaging. If you do not have enough vitamin K at your disposal, you will be more prone to anemia (i.e. a lack of healthy red blood cells) due to blood loss. This is a serious consequence, as if you do not have enough healthy red blood cells then your organs will not receive the right amount of oxygen. At the other end of the spectrum, it is worth noting that vitamin K also prevents excessive clotting, and so a healthy intake will reduce your risk of forming potentially deadly clots in your major blood vessels. In sum, vitamin K helps to make sure that your blood clots at all and only the right times.

3) It appears to have some anti-inflammatory properties:

Recent studies have shown that people who regularly ingest the recommended amount of vitamin K have lower levels of an inflammation marker called glycoprotein interleukin-6. This means that vitamin K is an especially important part of your diet if you suffer from inflammatory diseases such as ulcerative colitis, asthma, and arthritis.

4) It prevents blood vessels from calcifying:

When calcium builds up inside bodily tissue, it turns formerly soft tissue into hard tissue that does not function as it should. If this happens to your blood vessels, you are at a much greater risk of developing cardiovascular disease or having a stroke. When vitamin K promotes the process of carboxylation, this also stops calcium from forming inside your tissue, thereby substantially reducing your chances of suffering from potentially fatal heart problems.

5) It may help to prevent certain types of cancer:

Research on this subject is still contentious, but some studies on vitamin K strongly suggest that regularly consuming this vitamin reduces your risk of developing cancers of the liver, prostate, and pancreas. For example, one study conducted on liver cancer patients provided evidence that taking vitamin K supplements reduces the risk of cancer returning after surgery.

6) It can reduce the heaviness of menstrual bleeding:

Studies on menstruating women have shown that a significant portion of those who experience very heavy periods are deficient in vitamin K. This is most likely due to the clotting influence of the vitamin, so if you suffer from excessive bleeding during your monthly period then adding more vitamin K to your diet may make a difference.

7) It makes your skin less likely to bruise:

People who bruise easily often suffer from a vitamin K deficiency, so if you suffer from this problem then supplements or diet changes could help a great deal. However, it is important to be aware that certain more serious health problems can also cause easy bruising, so you should always discuss a newly increased tendency to bruise with your doctor.

8. It may support nervous system function:

Vitamin K has been shown to reduce the likelihood of neuronal damage in your brain, which makes it highly important for those suffering from degenerative neurological disorders.

As is obvious from the above health benefits of consuming plenty of vitamin K, this vitamin is extremely important to your physical well-being. There are no documented cases of vitamin K toxicity (except in the form of menadione), but nutritionists advise that you limit your intake to no more than 1mg of vitamin K supplements per day.