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!
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.
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.
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.
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.
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:
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.
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.
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.
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.
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.