Janet J
When it comes to skincare vitamins, there is no dearth of options. Some of the vitamins you have probably heard of and probably used or currently using are Vitamins A, C, and E. But, if you go further down in the series of alphabets, there is another vitamin that is extremely beneficial for not only your skin but also for your hair. I think many of you already guessed what I am talking about. Yes, I am talking about Vitamin K.
Though it is usually thought of as a systematic vitamin, there are many topical products out there that advertise it too. So, does it work the same way on our skin as it works inside our bodies? Let us find out?
What is Vitamin K?
Vitamin K is a cluster of compounds. A fat-soluble vitamin, which is found in food and produced in our large intestine. It plays a significant role in several body functions, including blood calcium regulation, bone health, and blood clotting. This is how it got its name, “Vitamin K” because the German word for coagulation is “Koagulation.”
Vitamin K has two important compounds. These are Vitamin K1 and Vitamin K2. Vitamin K1 is obtained from green leafy vegetables. It is also obtained from cheese, meats, and eggs.
Table of contents
4 Benefits of Vitamin K for our Skin
While this vitamin is known for its several health benefits, “the way how it works for getting a beautiful skin is still not clear.
By enhancing the elasticity of blood vessels and complete vascular health, Vitamin K can help with a handful of important aging factors, including the appearance of varicose veins, stretch marks, under-eye puffiness, bruising, and dark circles.
Due to its collagen-promoting and wound-healing abilities, this vitamin also promotes a smooth and youthful glow. When applied topically, it also has antioxidant and anti-inflammatory properties, reducing both free radicals and inflammation. Several studies have proved that Vitamin K is best for protecting our skin against environmental attackers and helps with inflammation.
All of us know that high blood sugar levels cause premature aging. Studies have found that oral Vitamin K supplement improves insulin sensitivity and help in maintaining blood sugar levels.
Supports wound healing- This vitamin improves wound healing by boosting wound contraction and helps in developing collagen and blood vessels. Wound contraction is a healing reaction our body has that finds out how much skin has been damaged and needs treatment.
Vitamin K has essential antioxidant properties- Vitamin K has “redox properties.” It refers to the skin’s capability to detoxify reactive oxygen species that are developed when we get exposed to things like pollution and ultra-violet rays.
Helps in treating under-eye circles- Most skincare brands publicize Vitamin K as the most significant ingredient in an eye cream as it brightens the under-eye spot. It may be because of the effect it has on the blood clotting procedure, and how it affects the blood in the small vessels below the eyes.
It is a great option for those who have dark circles and pigmentation under their eyes. Studies have even proved that this vitamin is beneficial for dark circles and wrinkles.
It is not necessary to use different beauty products to enjoy the benefits of Vitamin K. You can even include this vitamin in your diet.
Kale and Spinach- All green leafy veggies are a great source of Vitamin K. What do you need to do? Try to eat half a cup of kale or spinach at least thrice a week. It can pack in nutrition, with nearly 445 micrograms of Vitamin K, which is about 5 days’ worth of what you require!
Berries and Grapes- Grapes and other dried fruits like raisins and prunes- are rich in Vitamin K. Have a cup of raisins and grapes to keep yourself protected. If you can get fresh or dry blackberries or blueberries, you can even choose those.
Parsley and Basil- Do you know if you are suffering from Vitamin K deficiency, a tablespoon of herbs used for garnishing can keep the doctor away? Yes. Parsley and Basil are some of the best sources of Vitamin K- both in their dried and fresh versions- but coriander, thyme, and sage are other herbs that should also be included in your diet.
Cabbage and Okra- These are tasty vegetables and can be easily included in your daily diet. Use it in the form of a curry or a dry preparation, it tastes great. You can even use them in different rice varieties like pulaos, and in raita too. Some of the other vegetables that you should consider for making your diet nutrition filled are leeks, Brussels sprouts, fennel, and Asparagus.
Cottage cheese and egg yolks- While cottage cheese and egg yolks do not contain a large amount of Vitamin K to meet your daily requirement, it is still worth including them in your diet. I would suggest, it is better to include these foods along with other food items. This way, you can enjoy the combined benefits of folic acid, protein, and iron.
Cucumbers and Carrots- Whenever you feel the urge to eat some snack, do not grab a burger, French fries, or any fried food item. Instead, keep cucumber and carrot sticks handy. This way, you will not only eat something nutritious and wholesome, but you will also increase the amount of Vitamin K in your body.
Side Effects of Vitamin K
Though studies are going on, Vitamin K has no known side effects. Unless somebody has an allergy to it, it is safe for all skin types. It may cause blood clotting. So, anybody with a risk of blood clots should first contact their physician before using Vitamin K. Skin experts say that if you want to try and see if it can help you get rid of your dark circles and wrinkles, then there is no harm in doing so.
How to Use Vitamin K
Usually, you can use this once or maximum twice regularly, given that this vitamin is found in most eye creams. For attaining the best results, you must look for it in formulas where it is mixed with other skin brightening ingredients- like arnica, caffeine, or retinol, which may help to enhance the penetration of Vitamin K.
Why are Vitamins essential for Skin Health?
As vitamins are important for body functioning, vitamin deficiencies can result in adverse effects on our skin. Since Vitamins E and C play such an important role in safeguarding our skin from the sun’s harmful rays, deficiencies in either vitamin can boost the risk of skin damage, including skin cancer.
Consult your doctor.
You will find numerous Vitamin supplements in the market, but everything does not suit everyone. So, before trying anything new, it is always better to consult a doctor or dermatologist to check if it will cause any sort of allergic reaction. Next time when you go to buy a skincare product, choose products that contain Vitamin K.
While Vitamins are important for skin health, you might already be consuming enough of these vitamins through your regular diet. A blood test can help you find whether you have any kind of vitamin deficiencies. But remember, take vitamins after taking opinions from experts to avoid overdose.
Health Benefits of Vitamin K
Vitamin K has several benefits for one’s health, which is why you must include it in your diet.
a. It plays an important role in blood clotting and produces 4 of 13 proteins required for it. It is useful to fight the effect of specific blood thinners.
b. It plays a vital role in developing healthy bones. It produces a positive effect on the mineral density in bones and at the same time reduces fractures.
c. It protects you from heart diseases and Alzheimer’s.
Vitamin K Deficiency
When an individual suffers from this vitamin’s deficiency, there are high chances that they might suffer from:
- Having deficiency of this vitamin can increase the risk of uncontrolled bleeding. As it needs adequate supply of this vitamin to generate proteins that help in clotting, lacking of it can lead to excessive bleeding.
- Low levels of this Vitamin can cause low mass density in the bones and also increase the risk of fractures.
- People suffering from gastrointestinal disorders like Crohn’s disease or Celiac may be more doubtful as their systems may not absorb the vitamin properly.
How to Avoid This Deficiency
There is not a fixed number for how much Vitamin K an individual needs as it depends on several factors. However, a diet rich in soluble vitamins is important. In addition, one can also seek medical assistance if they suffer from deficiencies.