By M10News Health Desk
Vitamin K, often overlooked in comparison to its more popular counterparts like vitamins C and D, plays a vital yet underappreciated role in maintaining both bone and heart health.
This essential nutrient ensures calcium is properly directed to the bones rather than accumulating in arteries — a process that helps prevent bone weakness and cardiovascular complications.
A crucial link between blood, bones, and heart health
While Vitamin K is best known for its role in blood clotting, its benefits extend far beyond that. It activates specific proteins that help calcium bind to bones, supporting skeletal strength, while simultaneously preventing calcium buildup in arteries.
This dual action keeps bones strong and arteries flexible, reducing the risk of fractures and heart disease. In essence, Vitamin K acts as a biological traffic controller — ensuring calcium goes where it’s needed most.
Different forms of Vitamin K and their unique functions
There are two main types of Vitamin K:
- Vitamin K₁ (phylloquinone) – Found primarily in leafy greens such as spinach, kale, and broccoli.
- Vitamin K₂ (menaquinone) – Produced by bacteria in the gut and present in fermented foods like natto, yoghurt, and certain cheeses.
While both types contribute to overall health, studies suggest K₂ is especially effective in maintaining arterial health and bone mineral density.
Why modern diets fall short
Today’s fast-paced eating habits often exclude Vitamin K-rich foods. Many people consume fewer leafy greens or fermented foods, which are natural sources of the vitamin. Cooking methods also play a role — overboiling or deep-frying vegetables can significantly reduce their Vitamin K content.
In addition, health conditions that affect fat absorption, such as celiac disease, chronic digestive disorders, and prolonged antibiotic use, can interfere with Vitamin K uptake, as it is a fat-soluble vitamin.
Warning signs of Vitamin K deficiency
Although severe deficiency is rare in adults, mild cases can manifest subtly. Warning signs include unexplained bruising, frequent nosebleeds, and slow-healing wounds. Over time, insufficient Vitamin K may contribute to reduced bone strength or early signs of arterial stiffness, particularly among older adults.
Newborns are especially vulnerable and routinely receive Vitamin K injections at birth to prevent bleeding complications.
Natural food sources packed with Vitamin K
| Food Item | Vitamin K (µg/100g) | Type |
|---|---|---|
| Spinach | 483 | K₁ |
| Kale | 390 | K₁ |
| Mustard greens | 260 | K₁ |
| Broccoli | 140 | KYoghurt |
| rt / Curd | 12 | K₂ |
| Cheese / Paneer | 20–25 | K₂ |
| Natto (fermented soy) | 1000 | K₂ |
| Egg yolk | 30 | K₂ |
To enhance absorption, experts recommend pairing these foods with healthy fats such as olive oil, avocado, or mustard oil.
Recommended daily intake
According to dietary guidelines, adults require a consistent daily intake of Vitamin K:
- Men: 120 micrograms (mcg) per day
- Women: 90 mcg per day
Children and infants need smaller amounts, increasing with age. As the body stores only limited Vitamin K, maintaining regular intake through diet is crucial.
Caution for individuals on blood thinners
People taking anticoagulant medications like warfarin should maintain a stable level of Vitamin K intake to avoid interfering with the drug’s effectiveness. Sudden changes — either increases or decreases — can disrupt clotting control.
Newer-generation blood thinners typically do not interact with Vitamin K, but medical advice is always recommended before altering diet or supplements.
Supporting bone density through Vitamin K
Vitamin K activates osteocalcin, a key protein that binds calcium to the bone matrix, ensuring proper mineralisation and bone strength. Without sufficient Vitamin K, even high calcium or Vitamin D intake may not translate to stronger bones. Ensuring steady Vitamin K levels has been linked to lower fracture risk and better bone density with age.
The bottom line
Vitamin K plays a silent yet crucial role in two of the body’s most vital systems — the circulatory and skeletal. A balanced diet rich in leafy greens, fermented foods, and healthy fats can help sustain adequate Vitamin K levels.
Health experts advise not to overlook this “forgotten vitamin,” as it helps ensure calcium strengthens the bones instead of hardening the arteries — keeping your heart and skeleton in sync for lifelong wellness.
Editing by M10News Health Desk | Contact: health@m10news.com
© 2025 M10News. All rights reserved. Unauthorised reproduction is prohibited.
