Vitamin K is a fat-soluble vitamin essential for blood clotting, bone health, and cardiovascular function. There are two main forms: K1 (phylloquinone) from plants and K2 (menaquinone) from animal and fermented sources. Here’s a detailed overview:
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Functions of Vitamin K
- Blood Clotting 🩸
- Activates clotting factors to prevent excessive bleeding.
- Bone Health 🦴
- Helps in calcium binding to bones, improving bone strength and reducing fracture risk.
- Cardiovascular Health ❤️
- Prevents calcium buildup in arteries, reducing risk of atherosclerosis.
- Cell Growth & Metabolism ⚡
- Supports cell function and protein synthesis.
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Sources of Vitamin K
- Vitamin K1 (Phylloquinone): Green leafy vegetables like kale, spinach, broccoli, and lettuce.
- Vitamin K2 (Menaquinone): Fermented foods (natto, cheese), egg yolks, liver, and certain meats.
- Small amounts are also produced by gut bacteria.
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Deficiency Symptoms
- Easy bruising or bleeding (nosebleeds, gum bleeding)
- Heavy menstrual bleeding in women
- Slow wound healing
- In severe cases, risk of internal bleeding
- Reduced bone mineral density → higher fracture risk
Note: Vitamin K deficiency is rare in adults but more common in newborns and people with fat-malabsorption disorders.
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Excess Vitamin K
- Rare from dietary sources; mostly a concern with high-dose supplements.
- No established toxicity level for K1 and K2 from food.
- High doses may interfere with anticoagulant medications (e.g., warfarin).
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Recommended Intake
- Adult men: ~120 µg/day
- Adult women: ~90 µg/day
- Needs may vary based on age, health status, and medications
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