Vitamin K

What is Vitamin K?

Vitamin K is a fat-soluble vitamin crucial for blood clotting and bone health. It exists in two primary forms: Vitamin K1 (phylloquinone), found predominantly in green leafy vegetables, and Vitamin K2 (menaquinone), found in animal products and fermented foods. Vitamin K1 is primarily involved in blood clotting – it activates proteins required for blood coagulation, preventing excessive bleeding. Vitamin K2, on the other hand, contributes to bone metabolism and helps regulate calcium deposition in bones and arteries. Optimal levels of Vitamin K are essential for maintaining these functions, and because it's fat-soluble, it requires dietary fat for absorption.

The absorption and effectiveness of Vitamin K can be influenced by dietary fat, vitamins A and E, antioxidants, gut health, and minerals like calcium and magnesium. A balanced diet including green vegetables, certain oils, and fermented foods typically provides sufficient Vitamin K. Excessive intake of vitamins A and E may interfere with Vitamin K absorption, particularly when taken in supplement form at high doses. Gut health is pivotal, as gut bacteria produce Vitamin K2, and probiotics can support this process. Minerals such as calcium and magnesium work synergistically with Vitamin K for bone health.

Deficiency of Vitamin K is relatively rare but can lead to increased bleeding or hemorrhaging due to impaired blood clotting. Symptoms of deficiency include easy bruising, excessive bleeding from wounds, and prolonged clotting times. It can also result in weakened bones and increased risk of osteoporosis and fractures due to impaired bone metabolism. Newborns are at a higher risk of Vitamin K deficiency, which is why they are often given a Vitamin K injection at birth. Risk factors for deficiency in adults include malabsorption disorders, chronic use of antibiotics, and diets extremely low in Vitamin K.

Vitamin K toxicity is very uncommon and primarily associated with synthetic forms of Vitamin K (such as menadione). High intake of natural Vitamin K from food sources is not known to cause toxicity and does not typically pose a health risk, even in large amounts. However, Vitamin K can interact with certain medications, particularly anticoagulants like warfarin, as it can counteract their blood-thinning effects. Individuals on such medications need to manage their Vitamin K intake carefully and maintain a consistent dietary intake of the vitamin. A diet inclusive of green vegetables, certain oils, and fermented foods can usually provide sufficient Vitamin K for health needs.

To maintain healthy Vitamin K levels:

• Consume a variety of vitamin K-rich foods regularly, including leafy greens (spinach, kale, collards) for K1, and fermented foods (natto, cheese) and animal products for K2.

• Include healthy fats in your diet to enhance vitamin K absorption, such as olive oil or avocado with your leafy greens.

• Support gut health with probiotic-rich foods or supplements to promote natural K2 production in the body.

• Be mindful of excessive vitamin A and E supplementation, which may interfere with vitamin K absorption.