Vitamin K
Vitamin K is a fat-soluble vitamin that plays a critical role in various bodily functions, particularly in blood clotting and bone health. It exists in two main forms: vitamin K1 (phylloquinone), found primarily in plant foods, and vitamin K2 (menaquinone), found in animal products and fermented foods.
Key Function:
Blood Clotting:
Vitamin K is essential for the synthesis of certain proteins (known as clotting factors) in the liver that help in blood coagulation. It prevents excessive bleeding by aiding the formation of blood clots.
Bone Health:
This vitamin supports bone metabolism by assisting in the regulation of calcium in bones and blood. It helps activate osteocalcin, a protein that binds calcium to the bone matrix, promoting strong and healthy bones.
Cardiovascular Health:
Vitamin K helps prevent arterial calcification, thus supporting cardiovascular health by maintaining the elasticity of blood vessels.
Dietary Sources:
Vitamin K1: Found mainly in green leafy vegetables such as kale, spinach, broccoli, and Brussels sprouts.
Vitamin K2: Present in animal products like meat and eggs, as well as fermented foods such as natto (fermented soybeans), cheese, and yogurt.
Deficiency:
Vitamin K deficiency is rare but can lead to increased bleeding, easy bruising, and in severe cases, osteoporosis due to impaired bone mineralization. Deficiency can also occur in individuals with malabsorption disorders or those on long-term antibiotic therapy that disrupts gut bacteria.
Recommended Intake
The adequate intake (AI) for vitamin K varies by age and gender, but it is typically around 90 mcg per day for adult women and around 120 mcg per day for adult men.
Vitamin K is an essential nutrient vital for blood clotting, bone health, and cardiovascular support. Ensuring adequate intake through a balanced diet or supplementation, if necessary, can help maintain optimal health. Consulting with a healthcare provider can provide tailored advice regarding vitamin K supplementation.