Recent data show that 77% of Americans are taking at least one supplement a day.
The supplement industry was worth about $35.6 billion as of 2022 — all the more impressive given that supplements aren’t regulated by the Food and Drug Administration and represent out-of-pocket expenses.
While the supplement market is booming in the United States, there are certain vitamins — such as vitamin K — you may not need to take in capsule form if you maintain a balanced diet.
Of course, some individuals may need to supplement their diet under certain circumstances.
For instance, women planning a pregnancy or already in the early stages of pregnancy are encouraged to take folic acid to promote healthy fetal development.
Vitamin D supplementation has also been shown to have remarkable effects on our health, as The Dallas Express previously reported.
Vitamin K, on the other hand, is one of those supplements most adults don’t need to take if they eat well.
As a fat-soluble vitamin, it can be rapidly broken down for use within the body. It plays a vital role in the cardiovascular system by helping to form blood clots so that we don’t bleed out when injured.
Newborns actually depend on a shot of vitamin K shortly after birth, per the Centers for Disease Control and Prevention.
We are born with very low stores of vitamin K. This deficiency puts us at risk of not being able to form blood clots, which may have fatal consequences.
Vitamin K is also crucial for maintaining healthy bones. By activating certain calcium-carrying proteins, vitamin K elevates bone mineral density, improves joint function, and decreases the incidence of fractures.
This is particularly true of vitamin K2 — one of two forms of vitamin K known as phylloquinone (K1) and menaquinone (K2).
Research has shown that vitamin K2 may be beneficial in addressing vitamin D deficiency, which affects almost half of the American population, per USA Today. While vitamin D is most vital to the immune system, low stores can lead to a loss of bone density and even osteoporosis.
Some studies have found that vitamin K might potentially reduce the likelihood of developing arthritis or dementia. But, as Dr. Sarah Booth, director of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, told USA Today, further research is needed to validate these claims.
So, where does vitamin K come from?
Well, one reason vitamin K deficiency is so rare in adults is that our bodies’ intestines generate it. Menaquinone (K2) is mostly bacterial in nature and can otherwise be ingested as fermented foods like kimchi or sauerkraut.
Green leafy vegetables are rich in phylloquinone (K1). Regularly consuming foods such as spinach, kale, Brussels sprouts, broccoli, kiwi, avocado, and blackberries can thus naturally boost your vitamin K levels.
Still, as simple as it may sound, few Americans (1 in 10) eat the recommended daily amounts of fruits and vegetables, per the CDC. A diet that is sparse in nutritional value and rich in sodium and sugar increases the risk of heart disease, Type 2 diabetes, and other chronic diseases.
This trend towards unhealthy eating has especially affected the nation’s youth, with the rate of childhood obesity soaring. Texas ranks eighth among other states for the highest number of registered cases, with 20.3% of children ages 10-17 classified as obese in 2019, as previously reported by The Dallas Express.
Anyone curious about vitamin K supplementation should speak to a healthcare provider about dosage and possible side effects, as it might interfere with prescribed blood thinners.
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QUOTE from article:
So, where does vitamin K come from?
Well, one reason vitamin K deficiency is so rare in adults is that our bodies’ intestines generate it. Menaquinone (K2) is mostly bacterial in nature and can otherwise be ingested as fermented foods like kimchi or sauerkraut.
Green leafy vegetables are rich in phylloquinone (K1). Regularly consuming foods such as spinach, kale, Brussels sprouts, broccoli, kiwi, avocado, and blackberries can thus naturally boost your vitamin K levels.