HEALTH: How Vitamin K helps fight Diabetes and why it matters

Diabetes is a growing health problem that affects one in eleven people worldwide. Researchers from Canada have made an exciting discovery that could change how we think about managing type 2 diabetes. They found that vitamin K, known for its role in blood clotting, may also play a vital part in protecting against diabetes.

Vitamin K helps activate certain proteins involved in blood clotting. However, researchers have long suspected that vitamin K might have other important bodily roles. Some studies have even linked low levels of vitamin K to a higher risk of diabetes. The researchers studied the pancreas, an organ central to diabetes, and found that it contains cells that are rich in enzymes needed for vitamin K to work properly.

Fruits and Vegetables Rich in Vitamin K

Vegetables

Vitamin K is abundant in leafy greens and other vegetables. Some excellent sources include:

• Kale: One of the highest sources of Vitamin K1.
• Spinach
• Broccoli
• Brussels Sprouts
• Collard Greens
• Swiss Chard
• Cabbage
• Asparagus

Fruits

While fruits are generally lower in Vitamin K than vegetables, some still contain moderate amounts:

• Kiwi
• Blueberries
• Blackberries
• Figs
• Avocado
• Grapes

Best Supplements for Vitamin K

Vitamin K supplements are typically available in two main forms:

1. Vitamin K1 (Phylloquinone): Found in plant sources; supports blood clotting.
2. Vitamin K2 (Menaquinone): Found in fermented foods and animal products; associated with bone health and cardiovascular benefits.

Top-Rated Supplements

• Thorne Research Vitamin K2: A highly bioavailable form of K2 (MK-4).
• Nature Made Vitamin K2: Trusted brand with good absorption.
• NOW Foods Vitamin K-2 (MK-7): Offers the MK-7 form of K2 for long-lasting effects.
• Garden of Life Vitamin Code Raw K-Complex: Includes a blend of K1 and K2 along with other vitamins.
• Pure Encapsulations Vitamin K: Hypoallergenic option suitable for sensitive individuals.

Tips for Choosing a Supplement

• Check the Form: MK-7 is the most bioavailable and longer-lasting version of Vitamin K2.
• Combine with Vitamin D: Vitamin D and K work synergistically for bone and heart health.
• Consult a Doctor: Before starting a supplement, especially if you’re on blood thinners or have medical conditions.

• Vitamin K Supplements in Pakistan

  1. Nature’s Bounty Vitamin K
     • Type: Vitamin K2 (MK-7)
     • Benefits: Supports bone and cardiovascular health.
     • Availability: Pharmacies and online stores like Daraz and Dawaai.
  2. Solgar Vitamin K2
     • Type: Vitamin K2 (MK-7)
     • Benefits: Promotes calcium utilization and bone health.
     • Availability: Imported supplement sections at health stores or online.
  3. Nutrifactor’s Bonex-D
     • Contains: Vitamin D3 and Vitamin K2.
     • Benefits: Supports bone health and calcium absorption.
     • Availability: Widely available in Pakistani pharmacies and online.
  4. NOW Foods Vitamin K2
     • Type: Vitamin K2 (MK-7)
     • Benefits: Long-acting form for better absorption.
     • Availability: Available at specialized supplement shops and online retailers.
  5. Vitabiotics Osteocare
     • Contains: Calcium, Vitamin D3, and Vitamin K.
     • Benefits: Comprehensive support for bones and overall health.
     • Availability: Local pharmacies and online platforms like Servaid.