{"id":674067,"date":"2025-02-19T11:00:20","date_gmt":"2025-02-19T10:00:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=674067"},"modified":"2025-08-04T19:15:51","modified_gmt":"2025-08-04T17:15:51","slug":"vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/","title":{"rendered":"Vitamin K: A Unique Vitamin with Surprising Health Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#What_is_Vitamin_K\" title=\"What is Vitamin K?\">What is Vitamin K?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#What_Is_the_Difference_Between_Vitamin_K1_and_K2\" title=\"What Is the Difference Between Vitamin K1 and K2?\">What Is the Difference Between Vitamin K1 and K2?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#What_Are_the_Health_Benefits_of_Vitamin_K\" title=\"What Are the Health Benefits of Vitamin K?\">What Are the Health Benefits of Vitamin K?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#What_Happens_When_You_Have_a_Vitamin_K_Deficiency_and_Who_Is_at_Risk\" title=\"What Happens When You Have a Vitamin K Deficiency and Who Is at Risk?\">What Happens When You Have a Vitamin K Deficiency and Who Is at Risk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#Can_Excess_Vitamin_K_Have_Undesirable_Effects\" title=\"Can Excess Vitamin K Have Undesirable Effects?\">Can Excess Vitamin K Have Undesirable Effects?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#Which_Medications_Interact_with_Vitamin_K\" title=\"Which Medications Interact with Vitamin K?\">Which Medications Interact with Vitamin K?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#Where_Can_We_Get_Vitamin_K\" title=\"Where Can We Get Vitamin K?\">Where Can We Get Vitamin K?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#Who_Can_Benefit_from_Vitamin_K_Supplementation\" title=\"Who Can Benefit from Vitamin K Supplementation?\">Who Can Benefit from Vitamin K Supplementation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#What_Is_the_Recommended_Daily_Intake_of_Vitamin_K\" title=\"What Is the Recommended Daily Intake of Vitamin K\">What Is the Recommended Daily Intake of Vitamin K<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-k2-an-unknown-vitamin-with-a-number-of-positive-health-effects\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Vitamin K<\/strong>&nbsp;is somewhat of an&nbsp;<strong>unsung hero<\/strong>&nbsp;among vitamins. We often overlook it, yet we couldn\u2019t survive without it. Did you know that without it, even the smallest injury could cause us to bleed out? One of its main roles is&nbsp;<strong>blood clotting.<\/strong>&nbsp;Many people become interested in it when their doctor prescribes&nbsp;<strong>blood-thinning medications.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, this is far from its only function. Today, we&#8217;ll explore other <strong>vital processes<\/strong> that require it, which foods are richest in vitamin K, and why Japanese people, with diets rich in fermented foods, have a <strong>lower risk of osteoporosis. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this article, you&#8217;ll learn about vitamin K&#8217;s impact on:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-clotting\" style=\"border-radius:0px\">Blood clotting<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bones\" style=\"border-radius:0px\">Bones<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">Cardiovascular health<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_Vitamin_K\"><\/span>What is Vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vitamin K<\/strong> is one of the <strong>essential fat-soluble vitamins<\/strong> (others include <a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>A<\/strong><\/a>, and <a href=\"https:\/\/gymbeam.com\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>E<\/strong><\/a>). Compared to its counterparts, it&#8217;s often sidelined and not frequently discussed. That&#8217;s a shame because this nutrient literally helps <strong>hold our bodies together.<\/strong> It plays a significant role in crucial functions, such as helping maintain <strong>strong<\/strong> and <strong>resilient bones,<\/strong> and it enables our blood to <strong>clot.<\/strong> In practice, this means that when we get injured, the wound heals and prevents the body from losing excessive blood. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You might be surprised to learn that the term vitamin K doesn&#8217;t refer to just one substance. It&#8217;s actually a <strong>group of compounds<\/strong> with similar structures. In nutrition, we are most interested in two main forms: <strong>vitamin K1 (phylloquinone)<\/strong> and <strong>vitamin K2 (menaquinone).<\/strong> To complicate matters, vitamin K2 has <strong>several subtypes,<\/strong> specifically <strong>MK-4, MK-7, MK-8, MK-9,<\/strong> and others.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There&#8217;s also <strong>vitamin K3 (menadione),<\/strong> but it&#8217;s not the final active form of the vitamin. Primarily, it&#8217;s an intermediate in vitamin K metabolism. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-1124x750.jpg\" alt=\"What is Vitamin K?\" class=\"wp-image-673342\" title=\"What is Vitamin K?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1916590329-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_the_Difference_Between_Vitamin_K1_and_K2\"><\/span>What Is the Difference Between Vitamin K1 and K2?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We\u2019ve already mentioned that these two forms of vitamin K differ in their structure. However, the key distinction lies in their <strong>origin.<\/strong> Additionally, one is more <strong>bioavailable<\/strong> and easier for the body to <strong>utilise<\/strong> than the other.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin K1 (Phylloquinone)<\/h3>\n\n\n\n<p>Approximately <strong>75\u201390%<\/strong> of the vitamin K we consume comes in the form of vitamin K1, also known as <strong>phylloquinone.<\/strong> It is primarily found in <strong>plant-based foods,<\/strong> with the highest concentrations in <strong>leafy green vegetables<\/strong> (such as spinach, kale, cabbage, etc.). It is also present in vegetable <a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>oils<\/strong><\/a> and some <a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>nuts<\/strong><\/a>. Later on, we\u2019ll discuss the best food sources and how much vitamin K they contain. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, this form has one major drawback\u2014it is relatively&nbsp;<strong>difficult for the body to absorb.<\/strong>&nbsp;In plants, vitamin K1 is tightly bound to chloroplasts (the cell structures responsible for photosynthesis). As a result, only about&nbsp;<strong>5\u201310%<\/strong>&nbsp;of dietary vitamin K1 is absorbed. Fortunately, pairing these foods with&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\">fats<\/a>&nbsp;can increase absorption up to&nbsp;<strong>threefold.<\/strong>&nbsp;In practice, this means that drizzling your salad with a tablespoon of olive oil or sprinkling it with seeds can significantly enhance the uptake of vitamin K1. The most effective way to obtain bioavailable phylloquinone is through&nbsp;<a href=\"https:\/\/gymbeam.com\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dietary supplements<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,10,14]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-1124x749.jpg\" alt=\"Vitamin K1 Absorption\" class=\"wp-image-673358\" title=\"Vitamin K1 Absorption\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1304526164-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin K2 (Menaquinone)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Menaquinone<\/a> is quite unique in its origin\u2014<strong>it is produced by bacteria,<\/strong> including those in our digestive system. Yes, that\u2019s right\u2014<strong>beneficial microorganisms<\/strong> that make up our <a href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gut microbiome<\/strong><\/a> are capable of synthesising vitamin K.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bacteria also generate vitamin K2 during <strong>fermentation,<\/strong> which is why <strong>fermented foods<\/strong> such as natto (fermented soybeans) and pickled vegetables are excellent sources. Additionally, certain bacteria in the intestines of animals convert vitamin K1 into vitamin K2, specifically the MK-4 subtype. This is why <strong>animal-based foods<\/strong> can also serve as good sources of vitamin K2. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unlike vitamin K1, menaquinone is more <strong>bioavailable<\/strong> and <strong>better absorbed<\/strong> by the body. However, the absorption rate depends on the specific subtype of menaquinone\u2014MK-7 is the most efficiently absorbed. This applies to both dietary sources and supplements, with the latter offering nearly complete absorption of the administered dose. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,10]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-1124x749.jpg\" alt=\"Vitamin K2 Absorption\" class=\"wp-image-673374\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1282037143-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin K3 (Menadione)<\/h3>\n\n\n\n<p>Despite its name, this compound is not actually a vitamin. Menadione is classified as a <strong data-start=\"126\" data-end=\"140\">provitamin,<\/strong> meaning that it undergoes conversion in the body to become an active vitamin. Specifically, it serves as an intermediate in the process where vitamin K1 (phylloquinone) is converted into MK-4 (a type of vitamin K2). In this process, phylloquinone first transforms into menadione, which is then converted into MK-4. However, in humans, this conversion is <strong data-start=\"500\" data-end=\"539\">inefficient<\/strong> and not well understood, whereas it appears to be more effective in animals. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Menadione was once synthetically produced and used in dietary supplements, as researchers initially believed it could serve as an effective alternative to vitamins K1 and K2. However, it did not work as expected and even led to health complications. As a result, it is no longer used in modern dietary supplements.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">A Quick Summary of Key Differences Between Forms of Vitamin K<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K1 (Phylloquinone)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K2 (Menaquinone)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K3 (Menadione)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Origin<\/td><td class=\"has-text-align-center\" data-align=\"center\">Plant-based<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bacterial \/ MK-4 is formed from phylloquinone conversion<\/td><td class=\"has-text-align-center\" data-align=\"center\">Intermediate product in the conversion of vitamin K1 to K2 \/ Synthetic<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sources<\/td><td class=\"has-text-align-center\" data-align=\"center\">Plant-based foods, dietary supplements<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fermented foods, animal-based foods, production by gut bacteria, dietary supplements<\/td><td class=\"has-text-align-center\" data-align=\"center\">Not found in food or supplements, unsuitable for supplementation<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Primary Functions in the Body<\/td><td class=\"has-text-align-center\" data-align=\"center\">Blood clotting<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bone metabolism, cardiovascular health<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bioavailability<\/td><td class=\"has-text-align-center\" data-align=\"center\">Low (5\u201310% absorption from food, increases when consumed with fats), good absorption from supplements<\/td><td class=\"has-text-align-center\" data-align=\"center\">Almost fully absorbed from both food and supplements<\/td><td class=\"has-text-align-center\" data-align=\"center\">Not suitable for supplementation<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which Form of Vitamin K Is Better?<\/h3>\n\n\n\n<p>It would certainly be easier if one form of vitamin K were more effective and beneficial so that we could focus on it in our diet. Unfortunately, that is not the case. Vitamin K1 and K2 do not function in the body in the same way, and each provides <strong>different health benefits.<\/strong> They complement each other perfectly, and it is important for us to get enough of both.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"95053,28696,43912,5331,50854,59899,28928,61396,30342,43753,35419,28813\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_the_Health_Benefits_of_Vitamin_K\"><\/span>What Are the Health Benefits of Vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We can be sure that vitamin K is not present in our bodies just by chance\u2014it plays an essential role in many life-sustaining processes. Interestingly, each form of vitamin K has its own specialisations, focusing more on certain functions than others.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-clotting\">1. It Enables Blood Clotting<\/h3>\n\n\n\n<p>Vitamin K, specifically vitamin K1 (phylloquinone) and MK-4 (a type of vitamin K2), are <strong>key players in blood clotting.<\/strong> This process is incredibly important for our survival. When you hear &#8220;blood clotting,&#8221; you may immediately think of thrombosis and blocked arteries caused by blood clots, but these are extreme cases that occur when something goes wrong in the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In everyday life, blood clotting serves several crucial functions, including these important ones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-start=\"1226\" data-end=\"1291\">Preventing excessive bleeding when blood vessels are damaged.<\/strong> Even a minor injury could cause continuous bleeding if the body were unable to form a blood clot at the wound site.<\/li>\n\n\n\n<li><strong data-start=\"1412\" data-end=\"1446\">Protecting against infections.<\/strong> A sealed wound prevents harmful microorganisms from entering the bloodstream.<\/li>\n\n\n\n<li><strong data-start=\"1529\" data-end=\"1557\">Promoting wound healing.<\/strong> The blood clot acts as a temporary barrier until the damaged tissue can regenerate. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How Does Vitamin K Support Blood Clotting?<\/h4>\n\n\n\n<p>For a blood clot to form and seal a damaged blood vessel, several key steps must take place. Imagine <strong>cutting your finger<\/strong>\u2014your body immediately mobilises its emergency response teams. The first action is to constrict the blood vessels to slow blood flow. At the same time, <strong>platelets<\/strong> rush to the site of the injury and create a <strong>temporary plug.<\/strong> This is where <strong>vitamin K<\/strong> steps in.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p data-start=\"2145\" data-end=\"2376\">Vitamin K sends a signal to the <strong data-start=\"2177\" data-end=\"2211\">clotting (coagulation) factors,<\/strong> instructing them to start their part of the rescue operation. Clotting factors are specialised proteins that help create a permanent plug to seal the wound. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p data-start=\"2378\" data-end=\"2667\">Vitamin K specifically activates four clotting factors, one of which is <strong data-start=\"2454\" data-end=\"2469\">prothrombin<\/strong>. Once activated, prothrombin is converted into <strong data-start=\"2517\" data-end=\"2529\">thrombin,<\/strong> which then facilitates the conversion of <strong data-start=\"2572\" data-end=\"2586\">fibrinogen<\/strong> into <strong data-start=\"2592\" data-end=\"2602\">fibrin<\/strong>\u2014the primary structural component of the permanent clot. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,12]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li>In short, vitamin K activates coagulation factors, allowing the body to complete the clotting process and properly seal the wound.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large Vplyv vitam\u00ednu K na zr\u00e1\u017eanie krvi\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-1124x750.jpg\" alt=\"The Role of Vitamin K in the Clotting Process\" class=\"wp-image-673390\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1488438463-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">How Do Blood-Thinning Medications Affect This Process?<\/h4>\n\n\n\n<p>You\u2019ve probably heard that people taking blood thinners, particularly <strong>Warfarin,<\/strong> need to monitor their vitamin K intake, both from food and supplements. This is because <strong>Warfarin and vitamin K essentially work against each other.<\/strong> When someone needs blood thinners, it means their blood is too prone to clotting, increasing the risk of dangerous clots that could block blood vessels. To prevent this, doctors prescribe Warfarin, which <strong>reduces excessive blood clotting.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, as we&#8217;ve already discussed, vitamin K does the opposite\u2014<strong>it promotes clotting.<\/strong> If someone consumes too much vitamin K, it could interfere with the medication, making it less effective. This is why individuals on blood thinners should consult their doctor and a nutritionist about their diet and vitamin K intake. A doctor can use a <strong>prothrombin time<\/strong> test to measure how long it takes for blood to clot. Along with other tests, they can tailor the right treatment and monitor it over time. A nutritionist can then provide guidance on how to maintain a balanced diet while keeping vitamin K intake under control. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bones\">2. Supports Bone Strength<\/h3>\n\n\n\n<p>Vitamin K is one of the essential micronutrients needed for bone <strong>growth, strength, durability,<\/strong> and overall health. While vitamin K1 plays the dominant role in blood clotting, vitamin K2 is more crucial for maintaining strong bones. So what exactly does this nutrient do daily to support our skeletal system?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The body needs vitamin K for the production of <strong>osteocalcin,<\/strong> a protein produced by bone cells (osteoblasts). This protein promotes <strong>bone mineralisation,<\/strong> ensuring they remain <strong>strong<\/strong> and <strong>less prone to fractures.<\/strong> By supporting this process, vitamin K can help combat osteoporosis (bone density loss. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li>Vitamin K supports the <strong>growth of bone cells<\/strong> (osteoblasts), which contribute to bone formation and development.<\/li>\n\n\n\n<li>It slows down the loss of bone mass by <strong>inhibiting osteoclasts<\/strong>\u2014cells responsible for breaking down bone tissue. While this process occurs naturally throughout life, it remains balanced with new bone formation until about the age of 25\u201330. After this point, bone loss starts to outweigh new bone growth. This makes it even more important to take care of bone health, and vitamin K helps slow down this natural decline. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How Does Vitamin K Work with Calcium and Vitamin D?<\/h4>\n\n\n\n<p>When it comes to building strong, healthy bones, <a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a> and <a href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>calcium<\/strong><\/a> play equally important roles alongside vitamin K. <strong>Calcium<\/strong> is the <strong>primary building block<\/strong> of bones, providing structural strength. However, it cannot reach the bones on its own. It needs <strong>vitamin D<\/strong> to facilitate calcium <strong>absorption from food<\/strong> and stimulate the <strong>production of osteocalcin,<\/strong> the protein that helps <strong>deposit calcium into bones.<\/strong> Once osteocalcin is produced, vitamin K steps in to activate it, allowing calcium to integrate into bone tissue. This cooperation between <a href=\"https:\/\/gymbeam.com\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamins D and K<\/a> ensures that calcium is efficiently used to strengthen bones. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you\u2019re interested in learning more about what causes vitamin D deficiency, its other health benefits, how much you need daily, and where to get it, check out our article: <a href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vitamin D: Why It\u2019s So Important, What Deficiency Causes, and How to Supplement It.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-1124x749.jpeg\" alt=\"Vitamin K and Bone Health\" class=\"wp-image-673406\" title=\"Vitamin K and Bone Health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_maks_milovanovic_082023_05_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">3. Improves Cardiovascular Health<\/h3>\n\n\n\n<p>The role of vitamin K in heart and vascular health is often overlooked. However, vitamin K\u2014especially in the form of <strong>menquinone<\/strong> \u2014helps protect blood vessels from <strong>unwanted calcification.<\/strong> It activates a specific protein known as Gla-protein, which can be thought of as a guardian of the arteries. This protein prevents calcium from accumulating where it shouldn&#8217;t. By keeping blood vessels clear and flexible, vitamin K helps reduce the risk of atherosclerosis (hardening of the arteries) and other cardiovascular diseases. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Other Health Benefits of Vitamin K<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Has <strong>anti-inflammatory effects,<\/strong> according to studies.<\/li>\n\n\n\n<li>It seems that it may be able to <strong>improve insulin sensitivity.<\/strong><\/li>\n\n\n\n<li>Higher intake has been linked to a lower risk of <strong>certain cancers,<\/strong> according to researchers.<\/li>\n\n\n\n<li>May play a role in supporting <strong>cognitive functions<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,3]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Happens_When_You_Have_a_Vitamin_K_Deficiency_and_Who_Is_at_Risk\"><\/span>What Happens When You Have a Vitamin K Deficiency and Who Is at Risk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After reading about its functions, you can probably already guess what happens when vitamin K levels are too low. A deficiency in this vitamin can lead to several serious health issues.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduced blood clotting, leading to excessive bleeding.<\/li>\n\n\n\n<li>Weaker bones and lower bone density, increasing the risk of osteoporosis.<\/li>\n\n\n\n<li>A higher risk of atherosclerosis. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The good news is that vitamin K deficiency is rare in healthy individuals. However, certain groups are more at risk.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p data-start=\"1619\" data-end=\"2052\"><strong>Newborns <\/strong>\u2013 During pregnancy, vitamin K does not efficiently pass through the placenta to the baby. Additionally, breast milk contains very little vitamin K. This is why newborns are routinely given a <strong>vitamin K injection<\/strong> shortly after birth. An alternative is an oral supplement given over several weeks, but this may be less effective. As a result, global medical recommendations favour the injection. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,10,11]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p data-start=\"2056\" data-end=\"2271\"><strong data-start=\"2056\" data-end=\"2101\">People with nutrient absorption disorders<\/strong> \u2013 Those with conditions affecting the digestive system, such as coeliac disease or inflammatory bowel disease (IBD), may struggle to absorb vitamin K properly.<\/p><\/li>\n\n\n\n<li><p data-start=\"2275\" data-end=\"2404\"><strong data-start=\"2275\" data-end=\"2312\">Patients on long-term antibiotics<\/strong> \u2013 Antibiotics kill beneficial gut bacteria, which play a role in producing vitamin K.<\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-1124x749.jpg\" alt=\"The Impact of Vitamin K Deficiency On Health\" class=\"wp-image-673422\" title=\"The Impact of Vitamin K Deficiency On Health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1328474502-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_Excess_Vitamin_K_Have_Undesirable_Effects\"><\/span>Can Excess Vitamin K Have Undesirable Effects?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For vitamin K1 and K2, no toxic effects from excessive intake have been observed in healthy individuals. However, as previously mentioned, vitamin K can <strong data-start=\"215\" data-end=\"260\">interfere with blood-thinning medications,<\/strong> potentially reducing their effectiveness.&nbsp;<sup>[3]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_Medications_Interact_with_Vitamin_K\"><\/span>Which Medications Interact with Vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When taking certain medications, vitamin K intake should be closely monitored, as it can reduce their effectiveness. Conversely, some medications can lower vitamin K levels in the body. Which ones are those?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warfarin<\/strong> and similar prescription <strong>blood thinners<\/strong> (vitamin K antagonists) \u2013 Vitamin K can reduce the effectiveness of these medications, leading to increased blood clotting. However, this does not apply to heparin or low-molecular-weight heparins, which do not require vitamin K restriction.<\/li>\n\n\n\n<li><strong>Bile acid sequestrants,<\/strong> a type of <a href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">cholesterol-lowering drug<\/a>&nbsp;\u2013 These reduce bile acid absorption, which in turn affects vitamin K absorption. This can result in lower vitamin K levels in the body.<\/li>\n\n\n\n<li><strong>Orlistat,<\/strong> a <a href=\"https:\/\/gymbeam.com\/blog\/ozempic-wegovy-and-other-weight-loss-medications-how-do-they-work-and-who-are-they-suitable-for\/\" target=\"_blank\" rel=\"noreferrer noopener\">weight-loss medication<\/a> \u2013 It reduces fat absorption from food. Since vitamin K is fat-soluble, this can lead to a lower intake of the vitamin.<\/li>\n\n\n\n<li><strong>Antibiotics,<\/strong> which eliminate bacteria in the digestive system \u2013 Some antibiotics can also destroy beneficial bacteria that produce vitamin K. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-1124x749.jpg\" alt=\"Vitamin K Interacts with Warfarin and Antibiotics.\" class=\"wp-image-673471\" title=\"Vitamin K Interacts with Warfarin and Antibiotics.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1435001676-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_Can_We_Get_Vitamin_K\"><\/span>Where Can We Get Vitamin K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We\u2019ve already mentioned the main sources of vitamin K. Now, let\u2019s take a closer look at which foods contain different forms of vitamin K, their vitamin content, and the best dietary sources.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which Foods Are Good Sources of Vitamin K1?<\/h3>\n\n\n\n<p>In general, vitamin K1 is found in <strong>plant-based foods.<\/strong> Here are some of the richest sources:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Leafy green vegetables<\/strong> \u2013 The highest vitamin K content is found in <strong>spinach, kale, lettuce,<\/strong> and <strong>cabbage.<\/strong> You can also use <a href=\"https:\/\/gymbeam.com\/bio-spinach-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">spinach<\/a>&nbsp;or <a href=\"https:\/\/gymbeam.com\/bio-kale-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kale powder<\/a> in cooking, baking, or <a href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/\" target=\"_blank\" rel=\"noreferrer noopener\">smoothies<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n\n\n\n<li><p data-start=\"2178\" data-end=\"2229\"><strong data-start=\"2178\" data-end=\"2204\">Cruciferous vegetables,<\/strong> such as <strong data-start=\"2214\" data-end=\"2226\">broccoli<\/strong>.<\/p><\/li>\n\n\n\n<li><p data-start=\"2233\" data-end=\"2315\"><strong data-start=\"2233\" data-end=\"2254\">Wild green plants,<\/strong> including <strong data-start=\"2266\" data-end=\"2312\">nettles, dandelion leaves, <\/strong>and <strong data-start=\"2266\" data-end=\"2312\">wild garlic<\/strong>.<\/p><\/li>\n\n\n\n<li><p data-start=\"2319\" data-end=\"2392\"><strong data-start=\"2319\" data-end=\"2347\">Herbs <\/strong>used as s<strong data-start=\"2319\" data-end=\"2347\">easonings,<\/strong> such as <strong data-start=\"2357\" data-end=\"2389\">marjoram, basil, <\/strong>and <strong data-start=\"2357\" data-end=\"2389\">savoury.<\/strong><\/p><\/li>\n\n\n\n<li><p data-start=\"2396\" data-end=\"2497\"><strong data-start=\"2396\" data-end=\"2414\">Vegetable oils<\/strong> \u2013 <strong data-start=\"2417\" data-end=\"2453\">Soybean, rapeseed, <\/strong>and <strong data-start=\"2417\" data-end=\"2453\">olive oil <\/strong>are the richest sources of vitamin K.<\/p><\/li>\n\n\n\n<li><p data-start=\"2501\" data-end=\"2569\">Certain <strong data-start=\"2501\" data-end=\"2517\">nuts,<\/strong> including <a href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cashews<\/strong><\/a><strong data-start=\"2529\" data-end=\"2566\">, pine nuts, <\/strong>or <strong data-start=\"2529\" data-end=\"2566\"><a href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">hazelnuts<\/a>.<\/strong><\/p><\/li>\n\n\n\n<li><p data-start=\"2573\" data-end=\"2664\"><strong data-start=\"2573\" data-end=\"2583\">Fruits<\/strong> \u2013 <a href=\"https:\/\/gymbeam.com\/lyophilized-blueberries-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Blueberries<\/strong><\/a><strong data-start=\"2586\" data-end=\"2619\">, kiwi, <\/strong>and <strong data-start=\"2586\" data-end=\"2619\">grapes<\/strong> contain notable amounts of vitamin K. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To summarise, almost any vegetable or fruit may contain some vitamin K. The same goes for oils, nuts, and seeds. However, the foods listed above have the highest concentrations. If someone needs to limit vitamin K intake, an even more detailed dietary analysis may be necessary.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The vitamin K content in food can also vary depending on age, farming methods, and climate conditions.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-1124x749.jpg\" alt=\"Vitamin K1 Sources\" class=\"wp-image-673455\" title=\"Vitamin K1 Sources\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/sk_frenchtoast_062022_23_2_optimized_4000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">How Does Cooking and Sunlight Affect Vitamin K1 Content?<\/h4>\n\n\n\n<p>You might be wondering whether we unintentionally destroy some of the vitamin K in foods. If that were the case, it would be a real shame. The truth is that certain cooking methods can reduce vitamin K levels, but fortunately, there are simple ways to prevent this.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The good news is that <strong>regular cooking<\/strong> does not significantly <strong>destroy<\/strong> vitamin K in foods\u2014or at most, only to a minimal extent. However, <strong>long-term heating at temperatures above 185\u00b0C<\/strong> can reduce its content. This might happen, for example, during <strong>baking.<\/strong> According to research, vitamin K content can decrease by <strong>about 15%<\/strong> if exposed to this temperature for <strong>more than 40 minutes<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>While heat does not have a major impact on vitamin K, it is highly sensitive to sunlight. This is especially important when it comes to oils, as they are often not stored properly. Would you believe <strong>that if an oil is exposed to daylight for just two days, its vitamin K content can drop by 46\u201387%? <\/strong>To prevent this, oils should be stored in <strong>dark containers<\/strong> and ideally kept in a <strong>dark place.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vitamin K1 Content in Various Foods<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K1 Content per 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rainbow chard<\/td><td class=\"has-text-align-center\" data-align=\"center\">830 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spinach<\/td><td class=\"has-text-align-center\" data-align=\"center\">483 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kale<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Broccoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Romaine lettuce<\/td><td class=\"has-text-align-center\" data-align=\"center\">83 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Marjoram (dried)<\/td><td class=\"has-text-align-center\" data-align=\"center\">622 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Basil (dried)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1710 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Soybean oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">184 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rapeseed oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">71 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olive oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hazelnuts<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Blueberries<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Raspberries<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which Foods Contain Vitamin K2?<\/h3>\n\n\n\n<p>As mentioned earlier, vitamin K2 has two main sources. <strong>It is produced by bacteria in our gut microbiome<\/strong> and can also be obtained from <strong>food.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fermented foods<\/strong> are particularly rich in vitamin K2 since they are produced through bacterial fermentation. During this process, specific beneficial microorganisms convert sugars and other nutrients into beneficial compounds, <strong>including vitamin K.<\/strong> However, not all bacteria produce vitamin K, so the amount depends on the strains used in fermentation.<\/li>\n\n\n\n<li>Vitamin K2 can be found in <strong>fermented cabbage<\/strong> (sauerkraut), <a href=\"https:\/\/gymbeam.com\/kimchi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kimchi<\/strong><\/a>, or <strong>kombucha. <\/strong>The <strong>Japanese<\/strong> dish <strong>natto<\/strong> is particularly rich in vitamin K2, and research suggests that regular consumption of natto is linked to a lower risk of osteoporosis. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,9]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Cheese<\/strong> is also a good source of vitamin K2, as it is produced through fermentation. Studies indicate that approximately half of the vitamin K2 intake in a typical mixed diet comes from cheese. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Liver<\/strong> and <strong>liver products<\/strong> contain high amounts of vitamin K2.<\/li>\n\n\n\n<li>Other <strong>animal products<\/strong> \u2013 including meat, processed meats, and eggs. Since animals also synthesise vitamin K2 in their intestines, it accumulates in their tissues. Additionally, gut bacteria in animals can <strong>convert<\/strong> vitamin K1 from plant-based foods <strong>into vitamin K2<\/strong> (MK-4, for example). This is why chicken meat and eggs can provide this vitamin for our bodies.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vitamin K2 Content in Various Foods<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vitamin K2 Content per 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cheese and dairy products<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 \u2013 94 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Liver<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 \u2013 369 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sauerkraut<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Natto<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 \u2013 1000 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Chicken meat<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5.8 \u2013 60 \u00b5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 30 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-1124x749.jpeg\" alt=\"Vitamin K2 Sources\" class=\"wp-image-673487\" title=\"Vitamin K2 Sources\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/IMG_6831_optimized_4000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Who_Can_Benefit_from_Vitamin_K_Supplementation\"><\/span>Who Can Benefit from Vitamin K Supplementation?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>By now, you know that <strong>newborns,<\/strong> people with <strong>specific health conditions,<\/strong> and those <strong>taking certain medications<\/strong> may require vitamin K supplementation. In these cases, a doctor determines the need for supplementation and ensures proper dosing. But what about <strong>healthy individuals?<\/strong> Who should consider taking vitamin K supplements as part of their routine?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>People with <strong>insufficient dietary intake of vitamin K<\/strong> \u2013 This may include <a href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegetarians<\/strong><\/a>&nbsp;and <a href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegans<\/strong><\/a><strong>,<\/strong> who consume less vitamin K2, as well as those following <a href=\"https:\/\/gymbeam.com\/blog\/ketogenic-diet-the-truth-about-carb-free-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>keto diets<\/strong><\/a>, who may not get enough vitamin K1 due to limited fruit, vegetable, and plant-based food intake.<\/li>\n\n\n\n<li>Individuals with<strong> long-term low-calorie intake<\/strong> \u2013 A restricted diet often leads to lower overall nutrient intake.<\/li>\n\n\n\n<li><strong>Athletes<\/strong> \u2013 Due to higher nutrient demands and <strong>increased strain on their musculoskeletal system,<\/strong> they may benefit from vitamin K\u2019s role in bone health.<\/li>\n\n\n\n<li>Those looking to <strong>prevent osteoporosis<\/strong> \u2013 For this case, a <a href=\"https:\/\/gymbeam.com\/vitamin-d3-k1-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">combination of vitamin K2 and D3<\/a> is particularly beneficial.<\/li>\n\n\n\n<li>Individuals concerned about <strong>cardiovascular health.<\/strong><\/li>\n\n\n\n<li><strong>Postmenopausal women<\/strong> \u2013 This group is at a higher risk of osteoporosis.<\/li>\n\n\n\n<li>People taking <strong>high doses of calcium<\/strong> or <strong>vitamin D<\/strong> \u2013 Vitamin K helps balance these nutrients in the body and ensures their proper function.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-1124x843.jpg\" alt=\"Who Should Consider Vitamin K Supplementation?\" class=\"wp-image-673503\" title=\"Who Should Consider Vitamin K Supplementation?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/cz_jakub_enzl_032023_04_4000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_the_Recommended_Daily_Intake_of_Vitamin_K\"><\/span>What Is the Recommended Daily Intake of Vitamin K<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>European Food Safety Authority (EFSA):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 \u00b5g<\/strong> for healthy adults, including pregnant and breastfeeding women<\/li>\n<\/ul>\n\n\n\n<p><strong>German Nutrition Society (DACH):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 \u00b5g for men<\/strong><\/li>\n\n\n\n<li><strong>60 \u00b5g for women,<\/strong> including pregnant and breastfeeding women <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,15]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For simplicity, these recommended values are based on phylloquinone (vitamin K1). However, in practice, the total vitamin K intake also includes menaquinones (vitamin K2).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re curious about the effects and benefits of other vitamins, check out our article <a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Complete Guide to Vitamins: Their Functions, Deficiency Symptoms, and Recommended Intake.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamin K may not get as much attention as vitamins D or C, but it plays a vital role in our bodies, particularly in <strong>blood clotting, bone health,<\/strong> and <strong>vascular protection.<\/strong> Ensuring adequate intake of both <strong>K1<\/strong> and <strong>K2<\/strong> is essential for optimal health. The best way to obtain vitamin K is through a <strong>balanced<\/strong> and <strong>varied diet.<\/strong> <strong>Leafy green vegetables<\/strong> provide vitamin K1, while <strong>fermented foods<\/strong> and a<strong>nimal products<\/strong> supply vitamin K2. If needed, supplements can help maintain healthy levels, allowing you to fully benefit from this essential vitamin.<\/p>\n\n\n\n<p>Vitamin K is essential\u2014spread the word! Don\u2019t keep this information to yourself\u2014share it with your friends and family so they can also learn about the benefits of vitamin K!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>We often associate vitamin K solely with the blood-thinning medication Warfarin. However, beyond its role in blood clotting, it plays a crucial part in bone strength and boasts additional benefits. What are these benefits, where can we find it, and how does vitamin K1 differ from vitamin K2? This article reveals all.<\/p>\n","protected":false},"author":156,"featured_media":673549,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,7349,6497,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-674067","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-nutritional-supplements","12":"tag-vitamins","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamin K: A Unique Vitamin with Surprising Health Benefits - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vitamin K is worth noting, not just for blood-thinning purposes. 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