Vitamin K

🥬 What is Vitamin K?

Vitamin K is a fat-soluble vitamin vital for blood clotting and bone health. Found in leafy greens (K1) and fermented foods (K2), it’s essential but may cause issues for some, especially from supplements or high doses.

🤔 Why Do I Have a Deficiency in Vitamin K?

A deficiency in vitamin K can happen for several reasons. Here are some common factors:

Low dietary intake – Not eating enough leafy greens, fermented foods, or animal products.
Poor fat absorption – Since vitamin K is fat-soluble, conditions affecting fat absorption (like low bile or enzyme issues) can reduce levels.
Gut imbalance – Healthy gut bacteria help produce vitamin K2; disruptions may lower internal production.
Certain medications – Some drugs may interfere with vitamin K absorption or function.
Excessive alcohol intake – Can affect liver function and vitamin metabolism.

Keeping a balanced diet and supporting digestion can help maintain healthy levels.

🛠️ What Can I Do About It?

🥬 Eat Vitamin K-rich foods – Leafy greens (for K1) and fermented foods or pastured eggs (for K2).
🥑 Support fat digestion – Healthy fats and digestive enzymes help your body absorb vitamin K.
🦠 Include prebiotics and probiotics – A balanced gut microbiome aids vitamin K2 production.
🚫 Avoid excessive alcohol and processed foods – These can block nutrient absorption.
⚖️ Monitor interactions – Some supplements or medications can affect vitamin K balance.

💊 Which Supplements Can Help with a Vitamin K Deficiency?

Vitamin D – Works with vitamin K to support bone and heart health.
Calcium & magnesium – Support bone structure and reduce imbalances from vitamin K fluctuations.
Probiotics – Aid gut bacteria in producing vitamin K2 naturally.
Omega-3 fatty acids – Enhance fat-soluble vitamin absorption.
Nattokinase – A natural enzyme that supports healthy blood circulation and balances vitamin K effects.

🌟 Why Might I Have a Deficiency to Vitamin K but my Blood Testing Results Say Otherwise?

Here are a few reasons you might feel deficient in Vitamin K, even if blood tests appear normal:

Tissue-level deficiency – Your blood may have enough Vitamin K, but your cells and tissues might not be utilizing it effectively.
Poor absorption – Gut issues or lack of fat intake can prevent your body from properly absorbing Vitamin K from food or supplements.
Form matters – Blood tests may not differentiate between K1 and K2. You might have enough of one form but be low in the other.
Imbalance with other nutrients – Vitamins A, D, and E all work together with K. An imbalance can make K less effective.
Circulating vs. stored – Your blood might reflect recent intake, but not long-term stores or functional use in the body.

🍽️ Foods to Avoid with a Vitamin K Deficiency

Highly processed foods – Often stripped of nutrients, including Vitamin K.
Sugary snacks and drinks – Excess sugar may disrupt gut bacteria that help synthesize Vitamin K2.
Refined grains – White bread, white rice, and pasta have little to no Vitamin K.
Alcohol – Can impair liver function, which is essential for Vitamin K metabolism.
Trans fats and hydrogenated oils – May interfere with absorption of fat-soluble vitamins like K.
Certain artificial additives – Found in processed foods and may hinder nutrient uptake.

🍽️ Foods That Support a Vitamin K Deficiency

Leafy greens – Spinach, kale, Swiss chard, and collard greens are rich in Vitamin K1.
Fermented foods – Natto (especially high in K2), sauerkraut, and kimchi support gut health and Vitamin K2.
Egg yolks – A natural source of Vitamin K2.
Liver – Especially chicken liver, which is rich in both K1 and K2.
Hard cheeses – Contain Vitamin K2 and support gut-friendly bacteria.
Avocados – Provide healthy fats to support absorption of fat-soluble vitamins like K.
Broccoli and Brussels sprouts – Cruciferous veggies that offer good amounts of Vitamin K1.