Optimum nutrition is possible only with the right balance of vitamins and minerals in your diet, and vitamin K is essential for supporting healthy bone growth, efficient digestion, and a strong immune system. The vitamin’s primary role is to control blood clotting, making it important for people who seem to bruise easily. Expectant mothers should ask their doctors about vitamin K supplementation, since vitamin K is especially important for pregnant women. A deficiency may lead to hemorrhaging for the mother, especially during labor, and can result in danger to the baby in the form of muscle hematomas and intercranial hemorrhages. Supplementation is not recommended during the last stages of pregnancy, though.

Vitamin K, Day to Day

Vitamin K can help with bone formation, as well as repair of tissues and deteriorating bone mass. Loss of bone mass is often associated with aging and reduced bone growth. Among its many functions in the body, vitamin K can also help with calcium absorption. In the intestines, it helps convert glucose into glycogen; this process is important to make energy available to all of your muscles. Glycogen is often stored in the liver.

More Benefits

Research studies and experiments have confirmed that vitamin K may provide additional benefits, including:

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  Preventing hardened arteries.

  
  


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  Reducing the risk of heart disease and heart failure.

  
  


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  Treating osteoporosis.

  
  


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  Improving bone density.

  
  


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  Preventing excessive bleeding before and after surgery.

  
  


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  Providing anticancer properties.

  
  

A Fat-Soluble Vitamin

Fat-soluble vitamins are those that can only be synthesized along with the right amount of fat in the diet. If your diet is too low in fat, your body will not readily absorb vitamin K, and even supplements will have no value. Absorption is best with a combination of healthy fats; excessive dosages of vitamin E or calcium, or overconsumption of refined sugar or mineral oils, can actually decrease absorption in the body.

Food Sources

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  Green leafy vegetables such as spinach, romaine lettuce, and celery.

  
  


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  Asparagus.

  
  


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  Cheeses, especially those containing a large number of natural enzymes.

  
  


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  Coffee.

  
  


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  Green tea.

  
  


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  Bacon.

  
  


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  Broccoli and kale.

  
  

Signs of Deficiency

Many chronic disorders and imbalances in the body have been linked to a vitamin K deficiency, including:

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  Connective-tissue disorders.

  
  


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  Nosebleeds.

  
  


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  Bleeding gums.

  
  


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  Gastrointestinal bleeding.

  
  


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  Fractures.

  
  


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  Liver cancer.

  
  


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  Birth defects, such as shortened fingers or cupped ears.

  
  

Diets that are high in salicylates may also lead to a vitamin K deficiency. Some common salicylates are nuts, spices, mints, and even aspirin. Aspirin in particular can cause stomach or intestinal bleeding, and if the blood is already too thin from the deficiency, may lead to additional problems. Other foods that thin the blood include raisins, strawberries, tangerines, oranges, and blueberries. Vitamin E is a vitamin K antagonist and has even been linked to bleeding problems such as nosebleeds or inadequate blood coagulation.

Vitamin K is an essential part of a healthy diet, but there are some important factors to keep in mind when you include it as a supplement, or from nutrient-rich food sources. Vitamin K needs to be taken with other supplements for maximum absorption, and it is essential for women who are pregnant, or anyone experiencing excessive bleeding from menstruation, surgery, or wounds.

—Sabah Karimi