- Vitamin K synthesizes proteins which are essential to clot blood and stop bleeding. A deficiency can cause excessive bruising or bleeding.
- Other benefits of vitamin K that have been proposed but are not fully scientifically proven include protection from the calcification of arteries and valves and a reduced risk of both Alzheimer’s disease and prostate cancer.
- It collaborates with vitamin D to lead calcium to the bones and help it bind to them to make your bones stronger. Low levels of vitamin K can lead to an increased risk of fractures.
The recommended daily allowance (RDA) for vitamin K varies depending on age, gender, and weight. However, a simple guide for adults (taken from the UK’s NHS) is 0.001mg of vitamin K for every 1kg (2.20lbs) of body weight.
Here are the top sources to get your daily dose of vitamin K:
- Herbs such as basil, sage, thyme, parsley, coriander, marjoram, and chives.
- Green leafy vegetables such as kale, spinach, mustard greens, collards, beet greens, turnip greens, and other greens.
- Salad greens such as spring onions, garden cress, radicchio, watercress, romaine lettuce, red lettuce, rocket, celery, and iceberg lettuce.
- Brassica vegetables such as Brussels sprouts, broccoli, cabbage, pak choi, savoy cabbage, and cauliflower.
- Hot spices such as cayenne pepper, paprika, chili powder, and curry.
- Other great sources: asparagus, fennel, leeks, okra, pickles, soybeans, olive oil, and dried fruit.
Make sure to seek advice from your doctor before taking supplements of magnesium and vitamin K, since excessive use of the medical-grade vitamin and microelement can cause side effects and interact with other drugs. A healthy and balanced diet can provide more than enough of the necessary magnesium and vitamin K for your body!