Vitamin K is one of the important vitamins that our body needs for a variety of functions. It is a fat-soluble vitamin that plays a vital role in blood clotting, bone health, and maintaining cardiovascular health.

It also helps in dental health by promoting strong teeth and healthy gums.

Types of Vitamin K

There are two types of vitamin K that are essential for our body, Vitamin K1 and Vitamin K2. Vitamin K1 is found in green leafy vegetables, while vitamin K2 is produced in our gut by the bacteria present in it.

Vitamin K1 is also known as phylloquinone, and it is the primary dietary form of vitamin K. It is found in high amounts in green leafy vegetables like kale, spinach, broccoli, parsley, lettuce, to name a few.

It is also found abundantly in some vegetable oils like soybean, canola, and olive oil. Our body absorbs vitamin K1 through the intestine, and it is transported to various tissues through the bloodstream, where it is then used for blood clotting and other essential functions.

Vitamin K2, on the other hand, is synthesized by the gut bacteria. The bacteria convert vitamin K1 to vitamin K2, which is then absorbed into the bloodstream.

Vitamin K2 is also found in fermented foods like natto (a Japanese dish made from fermented soybeans), cheese, and fermented vegetables. Vitamin K2 is further divided into several subtypes known as menaquinones (MK), with MK-7 being the most common form found in fermented foods.

Functions of Vitamin K

Vitamin K is essential for various functions of the body. Below are some of the key functions of vitamin K:.

Blood clotting

Vitamin K plays an essential role in blood clotting. When injury occurs, and there is bleeding, the blood vessels need to seal to prevent excessive blood loss. Vitamin K helps in the formation of blood clots, which then seal the wounded area.

This function is essential for our survival as it prevents excessive bleeding and possible death. People who have vitamin K deficiency can develop bleeding disorders or prolonged bleeding times, which can be fatal.

Bone Health

Vitamin K is essential for healthy bones. Vitamin K activates various proteins that bind calcium to the bone matrix. This binding of calcium results in bone mineralization, which is essential for the development and maintenance of healthy bones.

Low intake of vitamin K can lead to weak bones, which can result in fractures and osteoporosis later in life. Adequate intake of vitamin K can prevent bone loss and promote bone health.

Cardiovascular Health

Vitamin K is essential for maintaining cardiovascular health. It helps in preventing the calcification of arteries, which can lead to heart disease. When arteries harden, it leads to an increased risk of heart attacks and stroke.

Vitamin K activates a protein called matrix Gla protein, which helps in preventing the calcification of arteries. Low intake of vitamin K can lead to the accumulation of calcium on the arterial walls, which can be life-threatening in the long run. Adequate intake of vitamin K can help in maintaining healthy arteries and preventing heart disease.

Dental Health

Vitamin K is also essential for healthy teeth and gums. It activates a protein called osteocalcin, which is responsible for the formation of new dentin (the material that makes up the bulk of a tooth) in our teeth.

It has also been shown that vitamin K plays a role in preventing cavities and maintaining healthy gums. Low intake of vitamin K can lead to tooth decay and gum disease.

Recommended Intake of Vitamin K

The Recommended Dietary Allowance (RDA) of vitamin K for adults is 90-120 mcg/day. However, there is no specific recommendation for vitamin K2 yet.

It is generally recommended to consume a diet rich in green leafy vegetables to ensure adequate intake of vitamin K1. For vitamin K2, it is recommended to consume fermented foods like natto, cheese, or take a supplement that contains vitamin K2 (MK-7) if you are not consuming these foods.

Signs of Vitamin K Deficiency

Vitamin K deficiency is rare in adults and is usually caused by malabsorption disorders like celiac disease, inflammatory bowel disease, liver disease, or long-term use of antibiotics. Some common signs of vitamin K deficiency are:.

Easy bleeding and bruising
Prolonged bleeding times
Bleeding from the nose and gums
Heavy menstrual periods
Blood in urine and stool
Weak bones and increased risk of fractures

Conclusion

Vitamin K is an essential vitamin that plays a vital role in our body. It is important to consume a diet rich in green leafy vegetables and fermented foods to ensure adequate intake of vitamin K.

Vitamin K deficiency is rare, but it can be life-threatening if left untreated. Adequate intake of vitamin K can help in preventing bleeding disorders, promoting healthy bones and teeth, and maintaining cardiovascular health.