Hermetica Superfood Encyclopedia
The Short Answer
Vitamin K is an essential nutrient that helps your blood clot properly, keeps calcium in your bones where it belongs, and protects your arteries from hardening.
CategoryVitamin & Mineral
GroupVitamin
Evidence LevelModerate
Synergy Pairings4
Health Benefits
Regulates blood coagulation by activating specific clotting factors (II, VII, IX, X), essential for hemostasis and wound healing.
Enhances bone health by activating osteocalcin, a protein that binds calcium to the bone matrix, improving bone mineral density.
Protects cardiovascular integrity by activating matrix Gla-protein (MGP), which inhibits arterial calcification and maintains vascular elasticity.
Modulates immune responses by influencing inflammatory cytokines and supporting T-cell activity.
Supports cognitive function, with emerging evidence suggesting a role in memory and neuroprotection through calcium regulation.
Origin & History
Vitamin K is a fat-soluble vitamin existing in two primary forms: K1 (phylloquinone), predominantly found in leafy green vegetables, and K2 (menaquinone), derived from fermented foods and animal products. This essential nutrient is critical for regulating calcium metabolism, orchestrating blood coagulation, and supporting bone mineralization and cardiovascular integrity.
“Vitamin K was discovered in 1929 by Henrik Dam, who observed its role in blood coagulation, leading to its name (Koagulationsvitamin). While not traditionally used as an isolated compound, K1 sources like leafy greens have been dietary staples for millennia. K2, especially from fermented foods like natto, has a long history in traditional Asian diets for its health-promoting properties.”Traditional Medicine
Scientific Research
Extensive research, including epidemiological studies and randomized controlled trials, strongly supports Vitamin K's role in bone health and cardiovascular protection, particularly for Vitamin K2 (menaquinone). Evidence also highlights its essential function in blood coagulation, with ongoing studies exploring its potential in immune and cognitive support.
Preparation & Dosage
Dietary Intake
Consume through diverse sources; K1 from leafy greens, K2 from fermented foods like natto or certain cheeses.
Supplements
90-120 mcg for K1 and 100-300 mcg for K2
Available as K1, K2 (MK-4 or MK-7), or combined forms. Typical daily dosages range from .
Timing
Best absorbed with dietary fats due to its fat-soluble nature.
Contraindications
Individuals on anticoagulant medications (e.g., warfarin) should consult a healthcare professional due to potential interactions.
Nutritional Profile
- Vitamin K1 (Phylloquinone): Abundant in leafy green vegetables like spinach and kale; primarily supports blood clotting.
- Vitamin K2 (Menaquinone): Found in fermented foods (e.g., natto, certain cheeses) and animal products; crucial for bone and arterial calcium metabolism.
- Bioactive Forms: MK-4 and MK-7 are common menaquinone subtypes, with MK-7 offering longer bioavailability.
- Cofactor: Essential for the carboxylation and activation of Gla-proteins, including osteocalcin and matrix Gla-protein (MGP).
Synergy Stack
Hermetica Formulation Heuristic
Vitamin cofactor
Bone & Joint | Cardio & Circulation | Longevity & Anti-Aging
Frequently Asked Questions
What is Vitamin K and what does it do?
Vitamin K is a fat-soluble vitamin essential for blood clotting, bone mineralization, and cardiovascular health. It exists in two main forms: K1 (phylloquinone) from leafy greens, which primarily supports coagulation, and K2 (menaquinone) from fermented foods, which directs calcium into bones and away from arteries.
Is it safe to take Vitamin K supplements?
Vitamin K supplements are generally very safe with no established upper toxicity limit. However, individuals taking warfarin or other vitamin K antagonist anticoagulants must not supplement without medical supervision, as Vitamin K directly counteracts these medications. Those on newer anticoagulants (DOACs) should still consult their doctor.
What is the difference between Vitamin K1 and K2?
Vitamin K1 is primarily involved in blood clotting and is abundant in leafy green vegetables. Vitamin K2, particularly the MK-7 form, has a longer half-life and is more effective at activating proteins that direct calcium to bones and prevent arterial calcification. For bone and cardiovascular support, K2 (MK-7) is generally considered the superior supplemental form.
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