Natural Vitamin K

Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting, bone metabolism, and other bodily functions. It is found in several foods, including leafy green vegetables, broccoli, eggs, and liver. Vitamin K is also available in supplement form, and is often included in multivitamins. Vitamin K helps the body use calcium to form strong bones and prevents excessive bleeding by assisting in the clotting process. Adequate amounts of vitamin K can also be beneficial for people with high cholesterol and osteoporosis.

Vitamin K is a group of fat-soluble vitamins essential for blood clotting and bone health. Here's a breakdown of its key functionalities:

Types of Vitamin K:

• There are two main forms of vitamin K:
  • Vitamin K1 (phylloquinone): Found naturally in green leafy vegetables and plant-based oils.
  • Vitamin K2 (menaquinones): Produced by bacteria in the gut and also found in some animal products like fermented foods and natto (a fermented soybean dish).

Function:

• Blood clotting: Vitamin K plays a crucial role in blood clotting by activating proteins involved in the clotting cascade. This helps prevent excessive bleeding after injury.
• Bone health: Vitamin K2 activates proteins that regulate calcium deposition in bones, contributing to stronger bones.

Deficiency Symptoms:

• Vitamin K deficiency is uncommon in healthy adults because gut bacteria synthesize some vitamin K2. However, deficiency can occur in:
  • Newborns (can lead to hemorrhagic disease of the newborn)
  • People with fat malabsorption issues (e.g., Crohn's disease)
  • Individuals taking medications that interfere with vitamin K absorption (e.g., blood thinners like warfarin)
• Symptoms can include easy bruising and bleeding.

Food Sources:

• Vitamin K1 is abundant in green leafy vegetables like:
  • Kale
  • Spinach
  • Collard greens
  • Swiss chard
  • Broccoli
• Vitamin K2 is found in:
  • Natto
  • Cheese
  • Fermented foods like sauerkraut and kimchi
  • Egg yolks
  • Some meats (liver)

Dosage:

• There is no official RDA for vitamin K, but adequate intake recommendations exist.
• Consult your doctor for specific dosage recommendations based on your individual needs and health conditions.