Vitamin K (phylloquinone)

Vitamin K (phylloquinone)

Vitamin K (phylloquinone) is a group of fat-soluble vitamins that are essential for various bodily functions, particularly in blood clotting and bone health. It exists in two main forms: Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone).

Types of Vitamin K

1. Vitamin K1 (Phylloquinone): Found primarily in green leafy vegetables such as spinach, kale, and broccoli, as well as in some vegetable oils. It plays a crucial role in the synthesis of proteins required for blood coagulation.
2. Vitamin K2 (Menaquinone): Found in fermented foods and animal products, such as cheese, egg yolks, and natto (fermented soybeans). Vitamin K2 is believed to have additional benefits for bone health and cardiovascular health.

Functions of Vitamin K

1. Blood Clotting: Vitamin K is vital for the synthesis of several proteins known as clotting factors, which are necessary for blood coagulation. Without adequate Vitamin K, the body cannot effectively stop bleeding from injuries.
2. Bone Health: It plays a role in bone metabolism by regulating calcium levels in the bones and blood. Vitamin K helps bind calcium to the bone matrix, contributing to bone strength and reducing the risk of fractures.
3. Heart Health: Some studies suggest that Vitamin K may help prevent arterial calcification by regulating calcium deposition in blood vessels, potentially reducing the risk of cardiovascular diseases.

Dietary Sources

Vitamin K can be obtained from various food sources:

• Vitamin K1 Sources: Leafy greens (spinach, kale, collard greens), broccoli, Brussels sprouts, and vegetable oils (soybean oil, canola oil).
• Vitamin K2 Sources: Fermented foods (natto, sauerkraut), dairy products (cheese), egg yolks, and meats.

Deficiency

Vitamin K deficiency can lead to serious health issues:

• Bleeding Disorders: Insufficient Vitamin K can result in excessive bleeding or easy bruising due to impaired blood clotting.
• Bone Weakness: A deficiency may contribute to weakened bones and an increased risk of fractures.

Recommended Intake

The recommended dietary allowance (RDA) for Vitamin K varies by age and gender:

• Adult men: 120 micrograms per day
• Adult women: 90 micrograms per day

Conclusion

Vitamin K is essential for maintaining healthy blood clotting mechanisms and supporting bone health. Ensuring adequate intake through a balanced diet rich in leafy greens and fermented foods can help prevent deficiencies and promote overall health.

References

1. WebMD. (n.d.). Vitamin K: Uses, Deficiency, Dosage, Food Sources, and More. Retrieved from WebMD
2. MedlinePlus. (n.d.). Vitamins: MedlinePlus Medical Encyclopedia. Retrieved from MedlinePlus
3. Healthline. (2023). What Are Vitamins? Retrieved from Healthline
4. HelpGuide.org. (2024). Vitamins and Minerals – HelpGuide.org. Retrieved from HelpGuide