What is Vitamin K and Why Does It Matter for Indians

Vitamin K is one of the most overlooked fat-soluble vitamins in Indian nutrition discussions. Most people associate it vaguely with blood clotting and leave it at that. The reality is that Vitamin K, and particularly its less well-known form Vitamin K2, plays a critical role in bone health, cardiovascular protection, and the proper use of calcium in the body. For a population with widespread Vitamin D deficiency and significant bone and heart disease burden, understanding Vitamin K is genuinely important.

K1 and K2 are different things

Vitamin K1 (phylloquinone) is found in green leafy vegetables and is primarily involved in blood clotting. Most Indians who eat vegetables regularly get adequate K1. Vitamin K2 (menaquinone) is found primarily in fermented foods and animal products, is far less commonly consumed in India, and has distinct functions from K1.

K2 activates proteins that direct calcium to bones and teeth rather than allowing it to deposit in arteries and soft tissue. This distinction matters enormously: calcium supplementation without adequate K2 can result in calcium being deposited in arterial walls rather than bone, potentially worsening cardiovascular risk while doing little for bone density. K2 is the traffic director that ensures calcium goes where it is needed.

Why K2 is particularly relevant for Indians

India has high rates of both Vitamin D supplementation and cardiovascular disease. Most people taking Vitamin D supplements are not pairing them with K2, which is needed to ensure that the calcium mobilised by Vitamin D reaches bones rather than arteries. The K2 gap is one of the underappreciated factors in Indian bone and heart health.

Best Indian food sources of Vitamin K

K1 sources: methi leaves, spinach, coriander, mustard greens, and all dark green leafy vegetables. Including one serving of dark greens daily covers K1 requirements for most adults.

K2 sources: this is where the Indian diet is more limited. The richest source of K2 is natto, a Japanese fermented soybean product not commonly eaten in India. Hard cheeses contain moderate amounts. Egg yolks and chicken liver contain meaningful K2. For vegetarians, curd and homemade paneer contain small amounts. Some researchers have noted that traditionally prepared Indian fermented foods including certain pickles and fermented dal preparations may contain K2, though this is less studied.

For people taking Vitamin D supplements, adding a K2 supplement (MK-7 form, 100 to 200 micrograms daily) alongside it is a reasonable precaution given the dietary gap and the calcium-directing role K2 plays.