Why Your Legs Hurt: Hidden Signs of Vitamin K Deficiency

Many of us feel leg cramps or consistent pain that doesn’t just go away with massages or ointments. Some others find that their bone strength is not very good even though they take a lot of calcium and receive Vitamin D from the sun. A few people also suffer from issues related to blood clotting, easy bruising or slow healing.

In fact, there is a single factor that plays a crucial role in the development of all these three issues. That is, Vitamin K deficiency. Often removed from the limelight, this nutritional element is as important as any other vitamins in the proper functioning of our system. Let’s explore more about it and see if we can go into the root of your leg problem.


Vitamin K is essential for the long-term health of our bones, heart and blood flow. It helps in blood clotting and ensures that the calcium that enters your body goes where it should, into the bones instead of the arteries.

Indeed, the National Institute of Health confirms that without enough Vitamin K, our bones lose density and arteries harden, thereby increasing the risk of fractures and heart diseases.

Some people believe that adding calcium-rich food into their diet in itself is enough for our bone health. However, it is Vitamin K that makes sure that calcium binds to bones. Furthermore, it also prevents calcium buildup in arteries which leads to strong cardiovascular health.


Research has proved that there are two types of Vitamin K that play two different roles in our bodies. The first one is Vitamin K1 or Phylloquinone which is found in leafy green vegetables. Phylloquinone support in blood clotting. Secondly there is Vitamin K2 or Menaquinone. This second element is found in dairy, fermented foods and meat and helps in the movement of calcium into bones and teeth.

Some of the food items that provide Vitamin K include spinach, kale, parsley, broccoli, lettuce, cabbage, cheese, eggs, chicken and fermented soy dishes.

Like a bridge that connects two villages, Vitamin K works synergistically with calcium and Vitamin D to support our bones. What happens is, Vitamin K activates osteocalcin, a protein that is responsible for binding calcium to our bones tissues. Without the required amount of Vitamin K, osteocalcin remains inactive and calcium cannot be effectively deposited in bones. This makes our bones weak.

But, we should remember that Vitamin K is a fat soluble nutrient. Your body absorbs it better when it is eaten along with a certain amount of healthy fats like nuts, avocados or olive oil.

Of course, the first step is to diagnose the problem. If you are facing consistent leg pain, it could probably be because of Vitamin K deficiency. Consult a doctor and conduct a blood test to confirm it.

Maintaining a balanced diet is the key step to overcome this problem. Make sure to include enough leafy greens, dairy and fermented food items in your diet. For example, a serving of leafy greens or a bowl of curd can actually meet your body’s Vitamin K requirements.

Try to avoid over-frying or overcooking vegetables as it potentially destroys a lot of vitamins that we need. People with liver disease, fat absorption disorders and those who have been using antibiotics for a long time, should be particularly careful. These issues can lead to a reduction of dietary fats that are necessary for Vitamin K absorption.

Last but not the least, always remember to maintain an active lifestyle. Do some aerobic exercises regularly so that blood flows throughout your entire body.

Vitamin K is an important nutrient that is neglected by mainstream dieticians and health experts. As we have seen, it is crucial for the healthy functioning of our bones, heart and teeth. Additionally, by supporting proper blood clotting, Vitamin K helps reduce inflammation as well.

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Frequently Asked Questions (FAQs)

1. What are the negative effects of vitamin K2?
   Vitamin K2 is a healthy nutrient and is considered as very beneficial. However, if you have it too much, some side effects like nausea, constipation, loss of appetite and headaches can rarely occur.
2. Do cardiologists recommend K2?
   Yes, research has pointed out that Vitamin K1 and K2 reduces cardiovascular and overall mortality. Thus, it is recommended by cardiologists.
3. Who is most at risk for vitamin K deficiency?
   Infants are at a great risk of facing vitamin K deficiency. Therefore, they are usually provided injections to avert bleeding disorders.