The vital role vitamin K can play in keeping us healthy

Why that sprig of parsley on your scrambled eggs in the morning can help reduce the chance of bone fractures

Vitamin K derives from a group of vitamins used by the body for processes like blood clotting and wound healing.

And a leading expert says that despite it being one of the lesser talked about vitamins, it can “provide a cornerstone of bone health.”

Dr Taher Mahmud, consultant rheumatologist from the London Osteoporosis Clinic said: “The lack of attention we give to these vitamins can mean that we don’t ensure we get enough in our diet, leading to health problems now and in the future.”

Here Dr Mahmud provides his guide on Vitamin K:

What is Vitamin K?

“Vitamin K is a fat-soluble vitamin which comes in two main forms: Vitamin K1 (phylloquinone), found in plant foods, and Vitamin K2 (menaquinone), found in animal products and fermented foods. Both forms are essential, but Vitamin K2 in particular is important for bone and cardiovascular health.”

How does Vitamin K improve bone health?

Our bones are constantly being remodelled through a process of resorption and formation where Vitamin K plays a pivotal role.

Binding calcium to the bones Calcium is vital for bone health and makes up about one fifth of a bone’s dry weight. Bone forming cells produce a protein which is essential to bind calcium to the other cells which make up the bone. This process cannot occur without Vitamin K, making it essential for strong bones.

Storing calcium in the bones and teeth Vitamin K also helps to regulate where calcium is stored in the body. We store over 99% of calcium in our bones and teeth, where it combines with other minerals to give bones their strength and structure. Vitamin K not only helps our bodies maintain healthy bones, but it reduces the progression of atherosclerosis helping to prevent cardiovascular disease.

Reducing the risk of fractures Studies have shown that getting enough Vitamin K2 in our diet can reduce the risks of bone fractures, particularly in post-menopausal women who are already at a higher risk of osteoporosis.

How can I ensure I get enough Vitamin K?

“Now we know vitamin K is essential for strong bones, as well as wound healing and preventing blocked arteries, it is essential that we know how to include it in our diet.

“This is particularly important for people who have a vegetarian or vegan diet, since Vitamin K2 is predominantly found in animal products.

“You can find Vitamin K1 in leafy green vegetables like spinach, kale, and broccoli as well as brussels sprouts and cabbage. It can also be found in some fruits, including blueberries and grapes.

“Vitamin K2 is predominantly found in animal products like liver, chicken, eggs and cheese. But it can also be found in fermented foods like natto (a traditional Japanese food made from soybeans) and sauerkraut.

“Vitamin K supplements might be an alternative for those with dietary restrictions or specific health concerns, but it’s always best to consult a healthcare professional before starting any new supplement,” he says.

“This is particularly important since Vitamin K can interact with certain medications, including common blood thinners like warfarin.”

“The recommended daily intake of Vitamin K varies by age and gender, but for adult men it’s about 120 micrograms and for women, it’s 90 micrograms. One portion of Kale will provide plenty of Vitamin K1 and a sprig of parsley – sprinkled over eggs, can ensure you get both K1 and K2.

“By ensuring a diet rich in both forms of Vitamin K, we can support our bones, prevent fractures, and maintain overall health.”

For more information on bone health and other related topics, visit the London Osteoporosis Clinic.