What Does Vitamin K Do?

Vitamin K is one of those nutrients that often gets less attention compared with vitamin C or vitamin D, yet it plays a central role in keeping the body healthy. It is essential for blood clotting, bone strength, and heart health. Without enough vitamin K, the body would struggle to heal wounds properly or maintain the structural integrity of bones. Because it works behind the scenes, it is sometimes called the “silent helper” of nutrition, ensuring key processes continue smoothly without us even noticing.

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Blood Clotting and Healing

The most well-known function of vitamin K is its role in blood clotting. When you cut yourself, vitamin K activates proteins that help form clots to stop bleeding. Without it, even small injuries would take far longer to heal and could cause serious health risks. This is why vitamin K is sometimes given to newborn babies, who have very low levels at birth, to protect them against bleeding disorders.

Bone Health and Strength

Vitamin K is also closely linked to the strength of your bones. It supports the activity of a protein called osteocalcin, which helps bind calcium to bone. Without sufficient vitamin K, bones may become weaker over time because calcium is not used as effectively. This link has led researchers to explore its potential role in lowering the risk of fractures, particularly in older adults. While calcium and vitamin D are often seen as the main nutrients for bone health, vitamin K works quietly alongside them to provide full support.

Heart and Blood Vessel Health

Another important role of vitamin K is in maintaining healthy arteries and blood vessels. It helps regulate where calcium goes in the body, ensuring that it is deposited in bones rather than building up in artery walls. Calcium build-up in arteries can reduce flexibility and affect circulation, so vitamin K plays a protective role by guiding minerals to the right place. Although more research is ongoing in this area, there is growing evidence that adequate vitamin K intake may support long-term cardiovascular health.

Types of Vitamin K

There are two main forms of vitamin K found in the diet. Vitamin K1, or phylloquinone, is found mainly in leafy green vegetables such as kale, spinach, and broccoli. Vitamin K2, or menaquinone, is found in smaller amounts in animal products and fermented foods such as cheese and natto. Both forms contribute to health, but K1 is the primary type consumed in the UK diet. Because it is fat-soluble, vitamin K is better absorbed when eaten with a source of healthy fat, such as olive oil or nuts.

Dietary Sources

Eating a variety of plant foods is the best way to get vitamin K naturally. Leafy greens are the richest source, but smaller amounts can also be found in peas, green beans, and vegetable oils. Eggs and meat provide some K2, but overall, plant-based sources contribute the most to daily intake. Because vitamin K is widely present in vegetables, those who eat a balanced diet usually meet their needs without difficulty. However, people who avoid green vegetables or have digestive issues that affect absorption may be at higher risk of low intake.

Deficiency and Risks

Vitamin K deficiency is rare in healthy adults, but it can happen in certain circumstances. Those with long-term digestive conditions such as coeliac disease, or people taking medications that affect absorption, may have lower levels. Signs of deficiency include easy bruising, nosebleeds, or slow wound healing. On the other hand, taking very high doses of vitamin K from supplements is unnecessary and not recommended unless advised by a healthcare professional. The body generally maintains balance well through dietary intake.

Vitamin K in Multivitamins

Because vitamin K is essential but often overlooked, it is commonly included in multivitamins at safe, supportive levels. For most people, a multivitamin provides an extra layer of reassurance that they are meeting their daily needs, particularly if their diet is limited in leafy vegetables. When combined with other nutrients like calcium and vitamin D, vitamin K can contribute to long-term support for bones, circulation, and overall wellbeing.

Long-Term Health Benefits

Although vitamin K does not produce immediate, noticeable effects in the same way as some nutrients, its contribution over time is significant. Supporting proper clotting, maintaining bone structure, and guiding calcium to the right places in the body all add up to better resilience as we age. By paying attention to this often underappreciated vitamin, you can strengthen the foundations of your long-term health.

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