Vitamin K Is Important for Your Bones, Blood, and Heart

Reviewed by: Dr. Steven Knauf, D.C.

By: Donna Stark

We all know the vitamin drill by now. Feel a sniffle coming on? Time to grab some Vitamin C. Need an excuse to bask in the sunshine? Vitamin D, of course—it’s all about those strong bones. And when the afternoon slump hits, Vitamin B swoops in like a little energy hero. But what if we told you there’s another vitamin out there, quietly minding its business, that deserves way more of your attention?

Enter Vitamin K. It’s there, sitting patiently on the pharmacy shelf, but let’s be honest—how many of us actually know what it does? Spoiler alert: it’s more vital than you think. Time to give this underdog its moment in the spotlight!

What is Vitamin K?

Vitamin K is a fat-soluble vitamin required to create certain proteins in the body. These proteins play a crucial role in supporting bone mineralization and formation, protecting your cardiovascular system, and helping your blood to clot (the “K” actually comes from the German word “koagulation”). Here’s how.

• Bone health - Your body needs Vitamin K to use calcium to build and strengthen bones. Studies suggest it can also increase bone density in osteoporotic people and reduce fracture rates.
• Heart health - Vitamin K helps prevent calcium from depositing in your arteries. Calcium deposits are leading contributors to high blood pressure, strokes, and
• Blood clotting - Vitamin K is best known for its impact on blood clotting. It inhibits excessive bleeding, promotes wound healing, and significantly reduces healing time. Got ugly scabs on your body? You can thank Vitamin K for them.

Whether you're looking to keep your bones strong, your heart healthy, or just want to avoid bleeding out from a skinned knee, Vitamin K is the way to go. But how much should you take? Let’s turn to the experts for answers.

How much Vitamin K does the body need?

The most important thing to understand about Vitamin K is that it is not a one-size-fits-all situation. The amount of Vitamin K your body needs depends on your age and sex. Here is a breakdown of the average daily recommended amounts.

• Birth to 6 months - 2 mcg
• 7-12 months - 2.5 mcg
• 1-3 years - 30 mcg
• 4-8 years - 55 mcg
• 9-13 years - 60 mcg
• 14-18 years - 75 mcg
• 19+ years (men) - 120 mcg
• 19+ years (women) - 90 mcg
• Pregnant and breastfeeding teens - 75 mcg
• Pregnant and breastfeeding women - 90 mcg

Since babies are born with very little storage of Vitamin K and can’t get enough from breast milk or formula, they are at an increased risk for the life-threatening condition of Vitamin K deficiency bleeding (VKDB). VKDB can lead to significant brain damage and death. This is the reason why the American Academy of Pediatrics advises that every newborn be given a Vitamin K shot within six hours after birth.

If you have any questions or concerns about the levels of Vitamin K you or a loved one should aim for, speak to either your primary healthcare professional or your child’s pediatrician.

What are the side effects of Vitamin K deficiency?

While Vitamin K deficiency is rare, it can be caused by certain medical conditions (cystic fibrosis, celiac disease, and liver complications), a poor diet, and long-term use of drugs that interfere with its absorption, such as antibiotics and blood thinners. Symptoms of Vitamin K deficiency include:

• Excessive bleeding from cuts
• Gum and nose bleeding
• Increased bruising
• Slow healing of wounds
• Seizures in infants
• Jaundice
• Loss of bone density
• Petechiae (small, red spots under the skin)

It’s important to speak to your doctor about any concerns regarding the symptoms above or any anticoagulant medications you may have been prescribed. Some individuals may benefit from high doses of Vitamin K supplements, while others may need to watch their intake. The key point here is to ensure that your Vitamin K intake remains consistent and balanced when it comes to your individual health needs. Your primary healthcare physician can help you with this.

What are the best sources of Vitamin K?

A balanced diet is the way to go if you want to source this vitamin naturally. The following is a list of foods rich in Vitamin K.

• Green leafy vegetables
• Broccoli
• Brussels sprouts
• Cabbage
• Fish and meat
• Pumpkin
• Blueberries
• Grapes
• Cashews and pine nuts
• Dairy products, such as eggs and cheese

To achieve maximum absorption of Vitamin K in your body, be sure to consume these items with healthy fats. Pull those avocados out of the refrigerator and saute your greens in a good olive oil!

Tips on how to make your meals healthy and fun

If you are tired of eating raw spinach leaves and would like some ideas on how to make your meals interesting and rich in Vitamin K, take a look at the following tips.

• Add greens to homemade pasta sauce and toss with noodles
• Bake homemade muffins with canned pumpkin
• Toss blueberries in your oatmeal and smoothies
• Drink a glass of pomegranate or carrot juice before you start your day
• Add sauerkraut to your sandwiches and burgers (or enjoy as a side dish)
• Make homemade kale chips to snack on throughout the day
• Buy vegan alfredo sauce made from cashews
• Order edamame as an appetizer when dining out

Whether you use the tips above or come up with your own ideas, incorporating more Vitamin K into your diet is easy to do. With just a bit of experimentation and a dash of creativity, simple ingredients can be transformed into the most flavorful and vitamin-rich meals of the week.

Vitamin K and chiropractic care for an improved quality of life

It’s time to flip the narrative. Instead of being at an increased risk of poor health, you should focus on increasing the risk of achieving great health. With proper nutrition and an understanding of the importance of Vitamin K, you can begin to take the necessary steps to improve your overall well-being. And don’t forget to partner with your local chiropractors at The Joint Chiropractic. Chiropractic care and improved health and wellness go hand-in-hand, so be sure to visit your partners in good health today!

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.