# Is it Time to Add More Vitamin K to Your Diet?
## What is Vitamin K?
Vitamin K is a fat-soluble vitamin that helps blood clot properly and is known for its role in reducing bleeding from injuries. There are three forms of vitamin K: K1, K2, and K3. Vitamin K1 is found in foods like spinach, broccoli, and oils, while vitamin K2 is found in full-fat dairy products, pork, poultry, and fermented foods. Vitamin K3 is a synthetic form not intended for human consumption.
## Potential Benefits of Vitamin K
– Vitamin K is essential for maintaining strong bones and has been linked to greater bone density.
– Research suggests that vitamin K may help prevent and treat conditions like osteoporosis, coronary heart disease, and cancer.
– A study found that vitamin K2 treatment may inhibit the growth of cancer cells and decrease the risk of developing prostate and lung cancer.
## Food Sources of Vitamin K
– Vitamin K1 sources: spinach, broccoli, iceberg lettuce, oils (soybean and canola), and leafy greens like collards.
– Vitamin K2 sources: full-fat dairy products, pork, poultry, and fermented foods.
## Recommended Daily Intake
For adults 19 years and older, the recommended daily intake of vitamin K is 120 micrograms for men and 90 micrograms for women. Vitamin K1 is available as a supplement in the U.S. and can be found in multivitamin complexes or as standalone tablets.
## Vitamin K Precautions
– Newborns are at risk of vitamin K deficiency and are required to receive a vitamin K shot to prevent bleeding.
– People with health conditions like gallbladder or biliary disease, cystic fibrosis, celiac disease, and Crohn’s disease may benefit from a vitamin K supplement.
– Taking antibiotics for extended periods or blood thinners like warfarin may impair vitamin K absorption.
## Anti-Aging Benefits of Vitamin K
– Research suggests that vitamin K may slow the progression of age-related conditions like osteoporosis, osteoarthritis, and cardiovascular disease.
– Increased vitamin K2 intake may reduce arterial stiffness, lower the risk of diabetes and coronary artery disease, and improve survival rates among cardiac patients.
– Vitamin K is crucial for maintaining bone health, making it beneficial for postmenopausal women at risk of bone loss.
## Safety and Recommendations
– Vitamin K supplements are generally safe, and many postmenopausal women take them.
– It is important to speak with a doctor before starting a vitamin K supplement.
– Higher intakes of vitamin K have not been shown to cause adverse side effects.
– Ongoing studies are needed for the FDA to make an official recommendation for patients at risk of bone loss.
In conclusion, with the increasing evidence of the benefits of vitamin K for healthy aging, it may be worth considering adding more to your daily vitamin regimen. However, always consult with your doctor before starting any new supplement.
