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Vitamin K
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==Bone Health== Vitamin K, particularly vitamin K2, plays a role in bone metabolism. It is involved in the activation of osteocalcin, a protein that binds calcium to the bone matrix, promoting bone mineralization and strength. Adequate vitamin K intake may help reduce the risk of osteoporosis and fractures. ====Cardiovascular Health==== Vitamin K, especially vitamin K2, may have benefits for cardiovascular health. It helps reduce the buildup of calcium in the arteries, a process known as vascular calcification, which is associated with an increased risk of heart disease. Some studies suggest that vitamin K2 supplementation may improve arterial stiffness and reduce the risk of cardiovascular events. ====Insulin Sensitivity==== Vitamin K, particularly vitamin K2, may play a role in glucose metabolism and insulin sensitivity. Some studies suggest that higher vitamin K intake may be associated with a lower risk of type 2 diabetes, although more research is needed to confirm these findings. ===Recommended Daily Intake=== The recommended daily intake (RDI) of vitamin K is based on Adequate Intake (AI) levels, as there is insufficient evidence to establish a Recommended Dietary Allowance (RDA). The AI for vitamin K varies by age and sex: *Infants (0-6 months): 2.0 mcg/day *Infants (7-12 months): 2.5 mcg/day *Children (1-3 years): 30 mcg/day *Children (4-8 years): 55 mcg/day *Children (9-13 years): 60 mcg/day *Adolescents (14-18 years): 75 mcg/day *Adult men (19 years and older): 120 mcg/day *Adult women (19 years and older): 90 mcg/day *Pregnant women: 90 mcg/day *Breastfeeding women: 90 mcg/day
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