Vitamin K is a fat-soluble nutrient essential for blood clotting, bone health, and cardiovascular function. It exists in two main forms: K1 (phylloquinone) and K2 (menaquinone). K1 is primarily found in leafy green vegetables, while K2 is synthesized by bacteria in the gut and found in animal products and fermented foods.
In blood clotting, vitamin K activates proteins that help coagulation, preventing excessive bleeding. Additionally, it aids in calcium regulation, directing calcium to bones and teeth for strength and preventing its accumulation in arteries and soft tissues, thus reducing the risk of arterial calcification and cardiovascular diseases.
Deficiency in vitamin K can lead to impaired blood clotting, increased bleeding risk, and weakened bones. Newborns are particularly susceptible, leading to the routine administration of vitamin K injections after birth to prevent hemorrhagic disease. Adequate intake of vitamin K through diet or supplements is vital for maintaining overall health and preventing potential deficiencies or related complications.
Requierment :
Functions :
Vitamin K1 and K2 are essential nutrients that play critical roles in various bodily functions, particularly blood clotting, bone metabolism, and cardiovascular health.
Vitamin K1, also known as phylloquinone, is primarily involved in blood clotting mechanisms. It helps produce certain proteins necessary for clot formation, preventing excessive bleeding in case of injury.
Vitamin K2, or menaquinone, has diverse functions beyond clotting. It regulates calcium metabolism, ensuring calcium is deposited in bones and teeth, contributing to bone density and strength. Additionally, K2 helps prevent calcium buildup in arteries and soft tissues, thereby supporting cardiovascular health and reducing the risk of arterial calcification.
Both forms of vitamin K are found in various foods, including leafy greens, vegetables, meats, and fermented foods. Adequate intake of vitamin K through a balanced diet promotes overall health and wellbeing, ensuring proper blood coagulation, bone health, and cardiovascular function.
Deficiency :
Vitamin K1 and K2 are essential nutrients that play vital roles in blood clotting, bone health, and other physiological processes. Deficiencies in these vitamins can lead to various health issues. Vitamin K1 deficiency primarily affects blood clotting, potentially leading to excessive bleeding and bruising. This deficiency is often rare, as K1 is abundantly found in leafy green vegetables like kale, spinach, and broccoli.
Vitamin K2 deficiency is less understood but can also have serious consequences. K2 is crucial for bone metabolism, helping to regulate calcium and prevent calcium deposition in arteries and soft tissues. Without enough K2, individuals may experience an increased risk of osteoporosis, arterial calcification, and cardiovascular problems.
Factors contributing to deficiencies include poor dietary intake, malabsorption issues, certain medical conditions, and medication interactions. Ensuring a balanced diet rich in vitamin K1 and K2 sources, such as leafy greens, fermented foods, and certain meats and cheeses, can help prevent deficiencies. However, individuals with specific health conditions or dietary restrictions may require supplementation under the guidance of a healthcare professional to maintain optimal levels of these essential nutrients.
Food sources :
Vegetarian Sources :
A . Leafy green vegetables (per 100 grams) :
- kale: 817 mcg
- spinach: 482 mcg
- Swiss chard: 830 mcg
- Collard Greens: 440 mcg
- Turnip Greens: 215 mcg
- Mustard Greens: 210 mcg
- Beet Greens: 510 mcg
B. Broccoli: 141 mcg
D. Avocado: 21 mcg
E. Pomegranate: 16.4 mcg
Non-Vegetarian Sources (per 100 grams) :
A.Chicken liver: 13.7 mcg
Supplements :
Over Dosage :
Vitamin K toxicity is extremely rare. The only reported toxicity comes from menadione, which has no use in humans. Its toxicity is thought to be associated with its water-soluble properties. When toxicity does occur, it manifests with signs of jaundice, hyperbilirubinemia, hemolytic anemia, and kernicterus in infants. So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
