Did you know that you might probably be deficient in vitamin K? If you’re wondering what vitamin K is, don’t worry because you’re not alone. Experts consider vitamin K as the “forgotten vitamin,” since its many benefits are overlooked.

According to vitamin K experts, many Americans are deficient in vitamin K. Although they receive a good amount of it from the foods they consume, they do not get enough that will help carry out its many functions in the body.

Vitamin K deficiency is known to affect your bone, brain, and oral health. This deficiency is known to affect those who:

• Follow poor dietary choices – People who eat more processed foods than organic vegetables are more likely to be deficient.
• Have health conditions that interfere with nutrient absorption – These are often digestive problems and can also affect other nutrients.
• Have a liver disease, which can interfere with the storage of vitamin K
• Take antibiotics, cholesterol drugs, and aspirin, as these drugs affect your digestive system

In order to avoid being deficient in this vitamin, you need to know the types of vitamin K and where to find them.

What Are the Types of Vitamin K and Where Can You Get Them?

There are three forms of vitamin K. Among the three, one is unsafe, according to experts. It is best to know more about the three types to avoid taking the wrong kind of vitamin.

1. Vitamin K1 – Also known as phylloquinone, vitamin K1 is found in plants, mainly in dark green leafy vegetables. When consumed, vitamin K1 goes directly to your liver. This form of vitamin K is also needed by infants, as numerous are born deficient. Research states that vitamin K1 can be found at low doses in breast milk.

   As mentioned before, vitamin K1 is found in cruciferous vegetables. Good sources of K1 are collard greens, spinach, salad greens, kale, broccoli, and Brussels sprouts. To get the recommended amount of vitamin K1, you need to consume more than one pound of collard greens every day.

2. Vitamin K2 – This vitamin, also called menaquinone, is produced by beneficial bacteria found in your gastrointestinal lining. Sadly, it is not absorbed well inside your body and may just be eliminated from your stool. When taken and absorbed effectively, this nutrient travels directly to your vessel walls, bones, and tissues, apart from your liver.

   You may supply your body with K2 by consuming lots of natto, a Japanese fermented soybean dish. Vitamin K2 in natto is formed during the fermentation process. Another source of vitamin K2 is fermented cheeses, such as blue cheese and curd cheese.

   Unlike vitamin K1, K2 has various forms, which are MK4, MK7, MK8, and MK9. Among the four types, only MK7 has the most significance, as this has the longest life inside the body. To get sufficient amounts of vitamin K2, you need to consume at least 15 grams of natto daily or half an ounce. The good thing about fermented foods is that they’re very inexpensive and can be found in many Asian health food stores.

1. Vitamin K3 – Vitamin K3 is also known as menadione. Unlike the other two types of vitamin K, vitamin K3 is a synthetic form and can be obtained through injection. However, experts warn against having vitamin K shots, as there have been reports of toxicity upon the use of the synthetic form of the nutrient.

Before you decide to take a vitamin K supplement, it is important to note that this vitamin is fat-soluble. It is important to accompany it with a dietary fat for maximum absorption. If you wish to know about the right dosage or are taking anticoagulants, it is best to consult your physician.

About the Author:
Brent James Louvre keeps a blog about proper nutrition and is currently writing a series of posts on nutrient deficiencies. His latest article is about vitamin K deficiency, as well as about finding sources of vitamin K1 and K2. For aspiring cooks, he also shares recipes of fermented dishes, salads, and entrees. He also creates Web articles on fitness from time to time.