Vitamin K - For Bone and Strong Cardiovascular Health

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Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting, bone health, and cardiovascular health. It is essential for the synthesis of proteins involved in these processes. Understanding the benefits, sources, deficiencies, and potential toxicity of Vitamin K is important for maintaining overall health. There are 2 forms of Vitamin K.

Essential Facts About Vitamin K

  1. Chemical Forms:
    • Vitamin K1 (Phylloquinone): Found in plant-based foods, especially green leafy vegetables.
    • Vitamin K2 (Menaquinone): Found in animal-based and fermented foods, and also produced by gut bacteria.
  2. Recommended Daily Allowance (RDA):
    • Men: 120 micrograms (mcg)
    • Women: 90 mcg

Benefits of Vitamin K

  1. Blood Clotting: Vitamin K is essential for the synthesis of proteins needed for blood coagulation (clotting). Without it, the blood cannot clot properly, leading to excessive bleeding.
  2. Bone Health: Vitamin K helps regulate calcium in the body and supports the synthesis of proteins that are critical for bone formation and maintenance. It plays a role in preventing osteoporosis and maintaining bone density.
  3. Cardiovascular Health: Vitamin K helps prevent the calcification of arteries and other soft tissues, thereby reducing the risk of cardiovascular diseases.
  4. Anti-Inflammatory Properties: Vitamin K has been shown to have anti-inflammatory effects, which can contribute to overall health and the prevention of chronic diseases.

Sources of Vitamin K

  1. Plant-Based Foods (Rich in Vitamin K1):
    • Kale
    • Spinach
    • Broccoli
    • Brussels sprouts
    • Collard greens
    • Swiss chard
  2. Animal-Based and Fermented Foods (Rich in Vitamin K2):
    • Natto (fermented soybeans)
    • Cheese
    • Egg yolks
    • Liver
    • Meat
    • Fermented dairy products (e.g., yogurt, kefir)
  3. Gut Bacteria: The bacteria in the human gut can synthesize Vitamin K2, contributing to the body's overall Vitamin K levels.

Deficiencies of Vitamin K

  1. Bleeding Disorders: A deficiency in Vitamin K can lead to impaired blood clotting, resulting in easy bruising, nosebleeds, bleeding gums, and excessive bleeding from wounds or surgical sites.
  2. Bone Health Issues: Inadequate Vitamin K levels can contribute to weakened bones, increasing the risk of fractures and osteoporosis.
  3. Newborns: Newborns are at a higher risk of Vitamin K deficiency due to low placental transfer of the vitamin and their sterile intestines at birth. This can lead to a condition known as Vitamin K deficiency bleeding (VKDB).
  4. At-Risk Groups: Individuals with malabsorption disorders (such as Crohn's disease, celiac disease, and cystic fibrosis), those on long-term antibiotic therapy, and those with liver disease may be at higher risk for Vitamin K deficiency.

Toxicity of Vitamin K

  1. General Safety: Vitamin K from natural food sources is generally considered safe and does not pose a risk of toxicity. However, synthetic forms of Vitamin K (such as menadione, also known as Vitamin K3) can be toxic at high doses.
  2. Symptoms of Toxicity:
    • Synthetic forms of Vitamin K can cause jaundice and hemolytic anemia in infants and potentially in adults at very high doses.
  3. Upper Intake Level: No tolerable upper intake level (UL) has been established for Vitamin K from food sources. However, it is important to avoid excessive intake of synthetic forms of the vitamin.

 

Vitamin K is an essential nutrient with critical roles in blood clotting, bone health, and cardiovascular health. Ensuring adequate intake through a balanced diet rich in green leafy vegetables, animal-based foods, and fermented products can help maintain optimal health and prevent deficiencies.

While Vitamin K toxicity is rare from natural sources, caution should be taken with synthetic forms of the vitamin. For those at risk of deficiency or with specific health concerns, consulting with a healthcare provider is recommended to tailor Vitamin K intake to individual needs.


Article by Wellner Chan

 

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