Vitamin K is a fat soluble nutrient needed for blood clotting and bone health.
| Function | How it helps |
|---|---|
| Blood clotting | It is used in the liver to form thrombin and for the conversion of fibrinogen into fibrin. It is also needed to manufacture other blood clotting compounds needed to coagulate and clot blood, preventing excess blood loss. |
| Bone health | Needed for the process of binding calcium to the bone matrix. |
What is it used for?
- General bone health
- Osteoporosis
- Excessive bleeding
- Excessive menstrual bleeding
- Preventing haemorrhage in new-borns
Best food sources
- Dark green leafy vegetables
- Greens
- Cabbage
- Green tea
- Lettuce
- Spinach
- Liver
- Broccoli
- Egg yolks
- Brussel sprouts
- Olive oil
- Vegetable oils
Deficiency Symptoms
- Intra-cranial haemorrhage in newborns
- Excessive bleeding
- Weak bone density
- Osteoporosis
- Easy bruising
Supplementation dosage range
100-500ug per day
Vitamin K is an essential nutrient that plays a vital role in blood clotting and bone health. It is a fat-soluble vitamin, which means that it dissolves in fat and can be stored in the body. Vitamin K is found in a variety of foods, including leafy green vegetables, broccoli, Brussels sprouts, cauliflower, kale, spinach, turnip greens, collard greens, mustard greens, Swiss chard, natto, edamame, soybeans, chickpeas, lentils, kidney beans, black beans, pinto beans, navy beans, lima beans, green beans, asparagus, okra, avocado, olive oil, canola oil, eggs, meat, fish, and dairy products.
Benefits of Vitamin K
Vitamin K has a number of important health benefits, including:
- Promoting blood clotting: Vitamin K is essential for the production of prothrombin, a protein that plays a vital role in blood clotting. Without enough vitamin K, blood may not clot properly, which can lead to bleeding problems.
- Supporting bone health: Vitamin K is involved in the production of osteocalcin, a protein that helps to build and maintain strong bones. Vitamin K deficiency has been linked to an increased risk of osteoporosis and fractures.
- Reducing the risk of heart disease: Vitamin K may help to protect against heart disease by preventing the buildup of calcium in the arteries.
- Reducing the risk of cancer: Vitamin K may help to reduce the risk of certain types of cancer, such as colorectal cancer and leukemia.
Consequences of Vitamin K Deficiency
Vitamin K deficiency is relatively rare, but it can occur in people who do not eat enough vitamin K-rich foods or who have a condition that prevents them from absorbing vitamin K properly. Symptoms of vitamin K deficiency can include:
- Easy bruising and bleeding
- Blood in the stool
- Heavy menstrual periods
- Nosebleeds
- Slow-healing wounds
Signs of Vitamin K Deficiency
Four signs of vitamin K deficiency include:
- Easy bruising and bleeding
- Blood in the stool
- Heavy menstrual periods
- Nosebleeds
Is Vitamin K Safe to Take Daily?
Vitamin K is generally safe to take daily, but it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions. The recommended daily intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women.
Who Should Not Take Vitamin K?
People who are taking blood thinners, such as warfarin, should not take vitamin K supplements without talking to their doctor. Vitamin K can interact with blood thinners and make them less effective.
Functions of Vitamin K
Vitamin K has two main functions:
- Blood clotting: Vitamin K is essential for the production of prothrombin, a protein that plays a vital role in blood clotting.
- Bone health: Vitamin K is involved in the production of osteocalcin, a protein that helps to build and maintain strong bones.
Conclusion
Vitamin K is an essential nutrient that plays a vital role in blood clotting and bone health. It is found in a variety of foods, and it is generally safe to take daily. However, it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
Cautions
- Vitamin K1 is not associated with toxicity at supplemental dosages.
- In pregnancy or when breast feeding vitamin K supplementation should only be used under medical supervision.
- Vitamin K supplementation should only be used under strict medical supervision if taking anticoagulant drugs such as warfarin, heparin, aspirin, as it may counteract the drugs’ effect. Vitamin K may also counteract the anti-coagulant effects of certain nutrients and herbs such as high-dose vitamin E, omega 3 fats, garlic.
- Unless under strict medical supervision, vitamin K supplementation (all forms) should not be taken with the anti-malarial/anti-protozoal drug primaquine, as this nutrient may increase the drug’s toxic side effects.
Factors which deplete levels, impair absorption and/or inhibit activity:
- Anti-coagulant drugs (warfarin, heparin, aspirin)
- Fat blocking agents
- Cholesterol/lipid lowering drugs
- Antibiotics
- Mineral oil
- Phenytoin
- Quinidine
