Vitamin K

Vitamin K is a fat-soluble vitamin that plays a crucial role in the process of blood clotting. Additionally, it contributes significantly to heart health and the maintenance of strong bones. Often referred to as "the forgotten vitamin," its numerous benefits are frequently overlooked. Rather than being a singular dietary supplement, it encompasses a group of compounds.

Types of Vitamin K

There are three distinct types of vitamin K, as outlined below:

Vitamin K1 or Phylloquinone 

This type is primarily sourced from plants, particularly green vegetables. It is absorbed directly into the liver, where it aids in the regulation of blood clotting.

Vitamin K2 or Menaquinone 

Produced by bacteria residing in the gastrointestinal tract, this form of vitamin K is essential for maintaining the health of bones, tissues, and blood vessels.

Vitamin K3 or Menadione 

This synthetic variant may pose a risk of toxicity.

Sources of Vitamin K 

Vitamin K can be found in the following foods:

• Green vegetables such as spinach, turnip greens, mustard greens, parsley, and green leaf lettuce.
• Other vegetables including sprouts, broccoli, cauliflower, and cabbage.
• Fish liver, meat, eggs, and cereals, albeit in smaller quantities.
• Additionally, it is synthesized by bacteria in the lower intestinal tract.

Vitamin K Deficiency

Vitamin K deficiency is uncommon, typically resulting from impaired absorption of the vitamin, which may be linked to liver dysfunction or metabolic issues. The prevalent symptoms associated with vitamin K deficiency include:

• Prolonged blood clotting
• Hemorrhages, such as nosebleeds
• Decreased platelet count

Advantages of Vitamin K

Commonly referred to as the Clotting Vitamin, vitamin K plays a crucial role in the coagulation process. It is beneficial in various health conditions, including:

• Supporting a healthy heart and cardiovascular system
• Maintaining strong bones and muscles
• Contributing to brain health, managing insulin resistance, and enhancing the body's natural antioxidant activity

Recommended Dosage of Vitamin K

The recommended daily intake of vitamin K varies based on individual factors such as age, gender, and specific conditions like pregnancy, breastfeeding, or illness.

Infant Dosage

• 0 to 6 months: 2.0 micrograms per day (mcg/day)
• 7 to 12 months: 2.5 mcg/day

Child Dosage

• 1 to 3 years: 30 mcg/day
• 4 to 8 years: 55 mcg/day
• 9 to 13 years: 60 mcg/day

Adolescent and Adult Dosage

• Males and females aged 14 to 18: 75 mcg/day
• Males aged 19 and older: 120 mcg/day; females aged 19 and older: 90 mcg/day (including those who are pregnant or breastfeeding)

Importance of Dietary Fat

As a fat-soluble vitamin, vitamin K requires dietary fat for optimal absorption. Therefore, it is essential to include a small amount of fat in your diet. This not only aids in the absorption of vitamin K but also supports the absorption of vitamin D and plays a vital role in safeguarding the brain, nervous system, and endocrine system.