Relevance for UPSC (Paper/Subject): Health and Nutrition — Public health and schemes (General Studies Paper II/III).

Vitamin K is a little-known but important nutrient. It helps the body make blood clotting proteins and activates osteocalcin, a protein that binds calcium into bone — so it supports both blood health and bone strength. Emerging studies also link vitamin K to reduced arterial calcification, which matters for heart health.

Quick facts

• Recommended intake: Around 55 micrograms per day for adults, according to Indian dietary guidelines.
• Major food sources: Leafy greens (spinach, mustard greens), broccoli, fermented soy (natto), dairy and some cheeses.
• Two types: Vitamin K1 (from plants) and Vitamin K2 (from animal and fermented foods).

Why it matters for public policy

• Micronutrient gaps are part of India’s nutrition challenge; the Poshan Abhiyaan (National Nutrition Mission) focuses on better diets and awareness, which can help address vitamin shortfalls.
• Pregnant women, young children and older adults need clear guidance because deficiency affects bleeding risk in infants and bone health in older people.

What every lay person should know

• Eat a variety of green vegetables and some fermented or dairy foods regularly.
• People on blood-thinning medicines should consult a doctor before changing vitamin K intake.

Exam hook :
UPSC prelims question
Consider the following statements:

1. Vitamin K is required for blood clotting and helps maintain bone health.
   
2. Indian dietary recommendations suggest about 55 micrograms of vitamin K daily for adults.
   Which of the statements is/are correct?
   (a) 1 only (b) 2 only (c) Both 1 and 2 (d) Neither
   Correct answer: (c).

Oneline wrap: Small but vital, vitamin K supports clotting, strengthens bones and should be part of balanced public nutrition advice.