Important Things about Vitamin K

 

Vitamin K is a fat-soluble vitamin that comes in two forms. The primary type is called phylloquinone, found in green leafy vegetables like collard greens, kale, and spinach. The other type, menaquinones, is found in some animal foods and fermented foods. 

Menaquinones can also be produced by bacteria in the human body. helps to make various proteins needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. 

Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue. is found throughout the body including the liver, brain, heart, pancreas, and bone. It is broken down very quickly and excreted in urine or stool. 

Because of this, it rarely reaches toxic levels in the body even with high intakes, as may sometimes occur with other fat-soluble vitamins.

How much vitamin K do I need?

Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight.

For example, someone who weighs 65kg would need 65 micrograms a day of vitamin K, while a person who weighs 75kg would need 75 micrograms a day.

A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).

You should be able to get all the vitamin K you need by eating a varied and balanced diet.

Any vitamin K your body does not need immediately is stored in the liver for future use, so you do not need it in your diet every day.

Did You Know?

Antibiotic medicines may destroy vitamin-K-producing bacteria in the gut, thereby potentially decreasing vitamin K levels, especially if taking the medicine for more than a few weeks. 

People who have a poor appetite while using long-term antibiotics may be at greater risk for a deficiency and may benefit from a vitamin K supplement.

Because vitamin K is fat-soluble, it is best to eat vitamin K foods with some fat to improve absorption. So, drizzle some olive oil or add diced avocado to your favorite leafy green salad.

Good sources of vitamin K :

- green leafy vegetables 

- such as broccoli and spinach

- vegetable oils

- cereal grains

- Small amounts can also be found in meat and dairy foods.

Vitamin K Foods : 

 is found in a variety of foods, with the highest concentrations typically found in leafy green vegetables and certain other foods. Here are some examples of foods that are good sources :

Leafy greens: Spinach, kale, Swiss chard, collard greens, and mustard greens are excellent sources of vitamin K. Include these vegetables in your diet.

Cruciferous vegetables: Broccoli, Brussels sprouts, and cabbage are also good sources.

Herbs: Fresh herbs like parsley, basil, cilantro, and sage.

Green vegetables: Green beans, asparagus, and green peas contain moderate amounts.

Scallions: These are a good source and can be added to salads, stir-fries, or other dishes.

Avocado: Besides providing healthy fats, avocados also contain a small source.

Fermented foods: Some fermented foods, such as natto (fermented soybeans), contain a form of vitamin K called vitamin K2.

Animal products: Certain animal products like liver, and eggs.

Vitamin K Benefits :

 is an essential nutrient that provides several important benefits to the body. Here are some key benefits associated with vitamin K:

Blood clotting: plays a crucial role in the process of blood clotting, also known as coagulation. It is required for the production of clotting factors, proteins that help the blood form clots to prevent excessive bleeding. Without sufficient vitamin K, the blood's ability to clot properly may be impaired.

Bone health: is involved in regulating calcium in the body and contributes to bone mineralization.

 It helps activate osteocalcin, a protein essential for the proper deposition of calcium into bones and teeth. 

Adequate vitamin K levels are important for maintaining strong and healthy bones.

Heart health: Research suggests that vitamin K may play a role in cardiovascular health. It helps regulate calcium metabolism, preventing calcium from depositing in the arteries and contributing to arterial calcification. 

By promoting proper calcium utilization, vitamin K may help maintain cardiovascular health.

Cognitive function: Some studies have suggested a potential link between vitamin K and cognitive function. Vitamin K-dependent proteins are present in the brain, and adequate levels of vitamin K may support brain health and cognitive performance. 

However, more research is needed to fully understand this association.

Anti-inflammatory effects:  has been shown to possess anti-inflammatory properties. It may help reduce the production of inflammatory markers and promote a healthy inflammatory response in the body.

Skin health: has been used topically in skincare products to help with conditions like bruising, spider veins, and dark under-eye circles. It may aid in promoting healthy skin and reducing the appearance of certain skin issues.

Vitamin K Deficiency Symptoms : 

Vitamin K deficiency can lead to various symptoms and health problems due to its important role in blood clotting and bone health. Here are some common signs and symptoms associated with vitamin K deficiency:

Easy bruising and bleeding: One of the primary functions of vitamin K is to assist in blood clotting. A deficiency can impair the production of clotting factors, making it easier for bruises to form and leading to prolonged bleeding from wounds or cuts.

Excessive bleeding: Severe vitamin K deficiency can result in spontaneous or excessive bleeding, such as nosebleeds, bleeding gums, or gastrointestinal bleeding.

Increased risk of fractures:  is involved in bone mineralization and contributes to bone health. Inadequate vitamin K levels may lead to a higher risk of fractures or weakened bones.

Heavy menstrual bleeding: Women with vitamin K deficiency may experience abnormally heavy or prolonged menstrual periods.

Hemorrhages in newborns: Newborn babies are often born with low vitamin K stores, and a deficiency can lead to a condition known as vitamin K deficiency bleeding. VKDB can cause bleeding in the baby's intestines, brain, or other organs and can be life-threatening if not promptly treated.

Why do people take vitamin K?

Low levels of vitamin K can raise the risk of uncontrolled bleeding. While vitamin K deficiencies are rare in adults, they are very common in newborn infants. 

A single injection of vitamin K for newborns is standard. Vitamin K is also used to counteract an overdose of the blood thinner Coumadin.

While vitamin K deficiencies are uncommon, you may be at higher risk if you:

Have a disease that affects absorption in the digestive tract, such as Crohn's disease or active celiac disease

Take drugs that interfere with vitamin K absorption

Are severely malnourished

Drink alcohol heavily

In these cases, a healthcare provider might suggest vitamin K supplements.

Uses for cancer, for the symptoms of morning sickness, for the removal of spider veins, and for other conditions are unproven. Learn more about vitamins k2 and d3 as well as which foods pack the highest amount.