Vitamin K

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What is Vitamin K

Vitamin K is a group of vitamins found in some green vegetables. Vitamins K1 (phytonadione) and K2 (menaquinone) are commonly available as supplements.Vitamin K is an essential vitamin needed by the body for blood clotting, bone building, and other important processes. It's found in leafy green vegetables, broccoli, and Brussels sprouts. The name vitamin K comes from the German word "Koagulationsvitamin."People commonly use vitamin K for blood clotting problems or for reversing the blood thinning effects of warfarin. It is also used for osteoporosis, athletic performance, breast cancer, diabetes, and many other conditions, but there is no good scientific evidence to support most of these other uses.

Benefits of Vitamin K

Protects the immune system
It has been proved by studies that vitamin K protects the immune system and the digestive system. Therefore it is advisable to eat foods that have a high content of this vitamin, in order to boost the immune system and make the digestive system healthy.

Regulates the blood sugar
he pancreas produce insulin in the body and they contain a high amount of vitamin K. This vitamin is necessary for the proper functioning of pancreas. The insulin secreted by pancreas controls the blood sugar levels and regulates the transformation of sugar into energy. Hence it can be said that the vitamin K is essential for regulating blood sugar levels.

Increase flow of urine
Vitamin K can also increase the flow of urine which is essential for removing soluble toxins from the body. This is the reason that if you do not pass enough urine it would be advisable to check yourself for the low levels of vitamin K in your body and if it is found so then you should take supplements of the same.

Prevents cancer
It has been proven by research that vitamin K is useful in the prevention of cancers of the colon, prostate, stomach, nasal and oral cancers. According to one study vitamin K was useful in stabilizing patients with liver cancer and even improved the functioning of the liver in these patients.

What are the Applications of Vitamin K

Assists with blood clotting

One of vitamin K's most important jobs is to make four of the 13 proteins needed for blood clotting. Blood clots stop your injuries or wounds from bleeding so they can heal. The “K” comes from the Danish and German word koagulation (coagulation) or clotting.This is a great benefit of vitamin K. But it also means that you need to be careful. People taking blood-thinning drugs, such as warfarin (Coumadin®) anticoagulant medication, shouldn't take vitamin K supplements or consume large amounts of vitamin K without talking to their healthcare provider. Vitamin K can interfere with the effectiveness of these medications.“In most cases, it's a matter of maintaining steady vitamin and medication levels,”says Zumpano.“A sudden change can cause dangerous bleeding or blood clots.”

Strengthens bones

Vitamin K strengthens your bones by helping make osteocalcin, which helps prevent low bone density. But whether it can treat or prevent bone problems remains to be seen.Some studies indicate that a higher daily intake of vitamin K reduces the risk of bone fractures and low bone density (osteopenia). In some countries (though not in the U.S.), healthcare providers even prescribe vitamin K supplements to treat osteoporosis.“A lot of other factors can affect bone health, including a lack of calcium and vitamin D,”says Zumpano.“We need more rigorous studies to establish the link before we can confidently recommend vitamin K supplements.”

Protects Heart Health

Vitamin K benefits heart health in several ways. The body needs Vitamin K for the activation of several proteins that inhibit the buildup of calcium in blood vessels, which can help prevent heart disease.Arterial calcification contributes to atherosclerosis, a term used to describe the thickening or hardening of the arteries caused by a buildup of plaque. Atherosclerosis is the main cause of heart disease.Vitamin K also helps improve the elasticity of arteries, which support and protect heart health.A recent review that included 14 studies found that vitamin K supplementation significantly reduced coronary artery calcification scores and slowed the progression of coronary artery calcification.

May Support Blood Sugar Regulation

Insulin is a hormone that helps shuttle blood sugar into cells where it can be used for energy or stored for later use.10 Osteocalcin, which is dependent on vitamin K, stimulates insulin secretion from the pancreas and enhances the insulin sensitivity of muscle cells.Studies show that people who consume vitamin K-rich diets have better blood sugar control and are more sensitive to insulin compared to people with lower vitamin K intakes.Other research suggests that supplementing with vitamin K may enhance insulin sensitivity and blood sugar control in certain populations.

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Types of Vitamin K

Now that we've established what Vitamin K is, we're going start getting more specific. The food sources, actions and benefits of the Vitamin K variations are different, so it's important to distinguish between them.

There are three types of Vitamin K:

Vitamin K1: Phylloquinones
Vitamin K2 MK-4: Menaquinone-4
Vitamin K2 MK-7: Menaquinone-7
They should probably have different names, but we're stuck with these for now! Of vital importance is that Vitamin K1 and K2 are completely different. Vitamin K2 MK-4 and MK-7 are also distinct from one another.

5 Signs of Vitamin K Deficiency

Excessive bleeding
Because vitamin K benefits the proteins in the blood which help it to healthily clot after a cut or wound, having vitamin K deficiency could lead to excessive bleeding.

Blood under nails
Blood under the nails could be a sign of vitamin K deficiency, once again relating to the way vitamin K benefits the blood. Some vitamins play a role in nail health, and taking a Skin, Hair, & Nail Supplement could be beneficial.

Heavy menstrual periods
Vitamin K benefits oestrogen regulation, so not having enough of the vitamin could cause a thicker endometrium, leading to heavier menstruation.

Bruising
Bruising is caused by minor damage to blood vessels in the skin. If you are suffering from vitamin K deficiency you could bruise easily and often.

Blood in urine or stool
A lack of vitamin K may result in blood in your urine or stool.

Vitamin K Health Benefits

Improves Long Term Bone Mineral Density
In bone, carboxylation of osteocalcin changes its properties and functions. Fully carboxylated osteocalcin enhances bone mineral density by regulating bone matrix formation and calcium retention. Osteocalcin is also noted to enhance insulin release and sensitivity. Partially carboxylated osteocalcin may also improve insulin signaling. However, it contributes to faulty bone development. This can result in lowered bone mineral density and an increased risk for fractures. Preliminary studies suggest that it may contribute directly towards bone resorption as well. Adequate vitamin K intake across the lifespan is directly linked to improved bone mineral density.

Protects Against Fractures and Postmenopausal Osteoporosis
Adequate vitamin K status may help to prevent bone fractures and protect against osteoporosis, especially when coupled with sufficient magnesium, calcium and vitamin D intake. Long-term vitamin K2 supplementation may be beneficial for use in treating postmenopausal osteoporosis, as evidenced by studies that suggest it may slow down its progression.

Cardiovascular Calcification
Carboxylation is required to prevent cardiovascular and collagen calcification in the body. Higher levels of all uncarboxylated proteins are noted to contribute to the calcification of blood vessels and cartilage, which can exacerbate the severity of coronary heart disease and the risk of a heart attack. Vitamin K2 supplementation is associated with limiting calcification of the coronary artery, reducing the risk of coronary heart disease and decreases in related mortality. Additionally, elevations of uncarboxylated proteins have been found in samples from patients with osteoarthritis and fibrotic disorders.

Blood Coagulation
Vitamin K helps to regulate blood coagulation by activating both pro and anticoagulant factors. Adequate intake is known to enhance the production of these factors and lower the risk for thrombotic disease. The ability of this vital nutrient in helping to reduce the risk for arterial calcification contributes towards a lowered thrombosis risk.

Skin
Preliminary studies have shown that vitamin K can help to speed up wound healing when applied topically as 1% of an ointment. In rats, deficiency lowered the skin collagen content, which suggests that maintaining adequate intake may protect the skin from rapid aging.

Potential Kidney Stone Prevention
Nephrocalcin is another carboxylated protein that regulates calcium binding in the kidneys. When vitamin K status is normal, it binds to calcium oxalate and inhibits its crystallization and deposition in the kidneys. Patients with kidney stones display elevated levels of uncarboxylated nephrocalcin, yet research is lacking with regard to using Vitamin K in order to prevent kidney stone formation. Vegetarian diets high in vitamin K-rich foods are noted to help lower kidney stone formation in those at risk.

May Improve Insulin Sensitivity
Those with type 2 diabetes may be at risk for vitamin K deficiency and may benefit from supplementation. A few studies suggest that relatively high doses of vitamin K2 (360mcg daily as MK7 for 12 weeks) substantially improved markers of glycemic control and enhanced insulin sensitivity without any adverse effects.

Brain Health and Cognitive Function
A small body of evidence suggests that vitamin K is vital for optimal cognition and may have a place in the prevention of neurodegenerative diseases. Vitamin K is important for the production of sphingolipids, which are crucial fats that comprise large portions of neuronal cell membranes that support neuronal cell growth and are involved in myelination. The activation of various vitamin K-dependent proteins, including anticoagulant protein S, have also been associated with lowering neuroinflammation. Lastly, vitamin K supplementation may help to protect against cognitive deficits seen in those on long-term warfarin.

Does Vitamin K Interact With other Nutrients

Vitamin K interacts with vitamin D to help keep good levels of calcium in our bones, which is why we need a good balance of all these micronutrients to keep optimal bone growth and health.In turn, excessive intakes of vitamin E can lower levels of vitamin K, by causing our bodies to break down and remove more of this vitamin. This is particularly harmful to people who already have low levels of vitamin K (for example, due to specific health conditions or the use of anticoagulants), as it can impair normal blood clotting and increase the risk of bleeding.

Vitamin K is often better absorbed when combined with foods that contain fats. For example, pairing cooked vegetables with healthy fats, can help our bodies absorb up to three times more vitamin K.

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FAQ

Q: What is vitamin K?

A: Vitamin K isn't one vitamin, but a group of structurally similar molecules. These molecules belong to a chemical family called quinones.We'll cover the different roles of vitamin K in the body in this article here.

Q: What does Vitamin K mean?

A: The confusion about Vitamin K starts with the very name itself. As we've seen, Vitamin K doesn't refer to one particular nutrient, but a group of molecules. They are named after the Danish term‘Koagulation', which refers to their role in blood clotting. But as we'll find out, this is mainly assigned to Vitamin K1.

Q: Is Potassium Vitamin K?

A: People often confuse Vitamin K with potassium. This is because K is the chemical symbol for potassium on the periodic table of elements.Potassium is NOT Vitamin K.
What does Vitamin K do in your body?
Vitamin K is a group of fat-soluble vitamins. Broadly, they direct calcium and allow the blood to clot. But vitamin K2 has benefits for dental, periodontal, heart, hormonal, kidney, bone and brain health.

Q: What exactly does vitamin K do?

A: Vitamin K is a group of vitamins that the body needs for blood clotting, helping wounds to heal. There's also some evidence vitamin K may help keep bones healthy.The most common foods with high vitamin K are green leafy vegetables such as kale, collard greens, broccoli, spinach, cabbage, and lettuce. Foods with vitamin K that could affect warfarin are listed on the next 2 pages.

Q: Who should not take vitamin K?

A: People who take warfarin (Coumadin) should not take vitamin K (see “Possible Interactions”). People who are receiving dialysis for kidney diseases can have harmful effects from too much vitamin K.Since the primary deficiency disease associated with vitamin K is bleeding due to impaired blood clotting, it is often thought that high intake of vitamin K may increase thrombosis risk.

Q: What happens if I take vitamin K everyday?

A: When taken by mouth: The two forms of vitamin K (vitamin K1 and vitamin K2) are likely safe when taken appropriately. Vitamin K1 10 mg daily and vitamin K2 45 mg daily have been safely used for up to 2 years. It's usually well-tolerated, but some people may have an upset stomach or diarrhea.

Q: Why is too much vitamin K bad for you?

A: 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.

Q: What are signs of vitamin K deficiency?

A: Not having enough vitamin K in the body makes you more likely to bleed. You may bruise more easily than usual, or it may be more difficult to stop bleeding after an injury or surgery. It can also make your periods heavier.Vitamin K deficiency bleeding or VKDB, occurs when babies cannot stop bleeding because their blood does not have enough Vitamin K to form a clot. The bleeding can occur anywhere on the inside or outside of the body.

Q: Does vitamin K give you energy?

A: The body needs both types of vitamin K to produce prothrombin, a protein that plays crucial roles in blood clotting, bone metabolism, and heart health. Vitamin K also helps facilitate energy production in the mitochondria of cells. Vitamin K-1 is primarily involved in blood coagulation.

Q: Are eggs high in vitamin K?

A: An egg yolk can contain between 67 and 192 micrograms of vitamin K2. This amount depends on what the hen eats, however. Most chicken feed today is fortified with vitamin K, and this content passes onto the egg. But chickens fed corn or soy-based diets are more at risk of vitamin K deficiencies.

Q: Should I take D3 and K2 at same time?

A: Vitamins D and K are two supplements your healthcare provider might say you need. Products that combine the two usually include the D3 and K2 forms of the vitamins. If you need to take both, it is likely safe to do so. In fact, together, the two might be even more beneficial for bone health.

Q: Should vitamin D be taken with vitamin K?

A: Current evidence supports the notion that joint supplementation of vitamins D and K might be more effective than the consumption of either alone for bone and cardiovascular health.The AI amount is estimated to ensure nutritional adequacy. For adults 19 years and older, the AI for vitamin K is 120 micrograms (mcg) daily for men and 90 mcg for women and for those who are pregnant or lactating.

Q: Is vitamin K bad for blood pressure?

A: Vitamin K may help keep blood pressure lower by preventing mineralization, where minerals build up in the arteries. This enables the heart to pump blood freely through the body. Mineralization naturally occurs with age, and it is a major risk factor for heart disease.What Vitamin Deficiency Causes Heavy Legs? Deficiencies in vitamins such as D or B-12 might have a fatiguing effect that is similar to the feeling of heaviness in the legs. Having said that, consistent heaviness in the legs is more likely to result from a vein condition such as varicose or spider veins.

Q: Is vitamin K good or bad for kidneys?

A: Chronic kidney disease (CKD) is commonly associated with vitamin K deficiency. Some of the serious complications of CKD are represented by cardiovascular disease (CVD) and skeletal fragility with an increased risk of morbidity and mortality.

Q: Does vitamin K remove plaque from arteries?

A: Optimal Vitamin K2 intake is crucial to avoid the calcium plaque buildup of atherosclerosis, thus keeping the risk and rate of calcification as low as possible. Matrix GLA protein (MGP)—found in the tissues of the heart, kidneys, and lungs—plays a dominant role in vascular calcium metabolism.

Q: What is the difference between vitamin K and K2?

A: Vitamin K is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.

Q: Is vitamin K2 bad for kidneys?

A: Vitamin K2, a long misunderstood fat-soluble vitamin holds great potential for treating and preventing these conditions. In fact, a lack of vitamin K2 among CKD patients is likely a major risk factor leaving people vulnerable to these diseases.Banana. This delicious fruit is packed with vitamin K and other essential nutrients that help with digestion and weight management. Vitamin K present in bananas is easily absorbed by the body and helps metabolise carbohydrates and fats, turning them into energy.

Q: Does olive oil have vitamin K?

A: The other main vitamin found in extra virgin olive oil is Vitamin K, with about 10% of the recommended daily intake of Vitamin K in 1 tablespoon of olive oil. Research shows that Vitamin K is an important nutrient to aid in blood clotting.

Q: Is Apple high in vitamin K?

A: Vitamin K-Apples contain 4% of the recommended DV for vitamin K. This vitamin is essential to making proteins and supporting blood clotting. Vitamin C-Apples contain 10% of the recommended DV for vitamin C, a natural antioxidant that supports your immune system.Vitamin K helps your blood to clot (thicken to stop bleeding). Warfarin works by making it harder for your body to use vitamin K to clot blood. Changes in the amount of vitamin K that you normally eat can affect how warfarin works.

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