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Uses & Sources of Vitamin K

The collection of vitamins that form the vitamin K family are essential to blood coagulation and serve as the fuel for many proteins in the body. These proteins in turn aid cell growth, strengthen bones, keep arteries healthy and reduce bone loss in postmenopausal women. These fat-soluble vitamins, also known as naphthoquinones, are produced by plants and bacteria.

  1. Blood Clotting

    • Vitamin K is used by the body to regulate blood clotting. If the blood clots too quickly or at the wrong time, clots can block essential blood flow. If blood has trouble clotting, excessive bleeding can cause hemorrhaging, heart attacks, pulmonary embolisms or strokes.

    Arterial Health

    • Buildup of calcium in soft tissues is known as calcification. This process can quickly lead to hardening of the arteries and cardiovascular disease. The body uses vitamin K to form the matrix Gla protein during the carboxylation process, which helps prevent calcification and keeps the arteries soft and healthy.

    Bone Health

    • Bone fractures are reduced when adequate amounts of vitamin K are consumed, according to the George Mateljan Foundation for the World's Healthiest Foods. Vitamin K helps regulate the formation of osteoclasts, which draw minerals from the bones for other bodily functions. If too many osteoclasts occur, bones can become brittle and apoptosis, or cell death, can occur.

    Plant Sources

    • Humans receive up to 90 percent of their daily vitamin K intake from plant sources, according to the George Mateljan Foundation for the World's Healthiest Foods. Dark green vegetables including spinach, Swiss chard, kale and mustard greens are rich in vitamin K. When steamed, these leafy greens retain much of their vitamin content. Brussel sprouts, peas and carrots are also good sources of vitamin K. Since the body stores very little vitamin K, a daily intake of 90 to 120 mcg of the nutrient is recommended by the Oregon State University Micronutrient Information Center.

    Bacteria Sources

    • Cheeses fermented with proprioni bacteria, including Swiss emmental cheese and Norwegian Jarlsberg cheese, are non-plant sources of vitamin K. Fermented soy foods also contain these fat-soluble nutrients. Additional sources of vitamin K are synthesized from bacteria in our intestines.

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