Vitamin K - Why Vitamin K is important to our Body

There are two different types of vitamin K, which is a fat-soluble vitamin. The most important form is phylloquinone, which is found in green leafy vegetables such as cabbage, kale, and spinach. The other form, menaquinones, is found in some animal foods and fermented foods. In addition, bacteria found inside the human body can create menaquinones.

Vitamin K contributes to the formation of various proteins needed for blood clotting and bone formation. Blood clotting is facilitated by the vitamin K-dependent protein thrombin. Osteocalcin is another protein that requires vitamin K to form healthy bone tissue.

Vitamin K is found throughout the body, including in the liver, brain, heart, pancreas, and bones. It is broken down very quickly and excreted in the urine or stool. For this reason, even with high intakes, it rarely reaches toxic levels in the body, as is sometimes the case with other fat-soluble vitamins.

Why Vitamin K is important to our Body?

A- Blood clots

Vitamin K contributes to the formation of four of the 13 proteins needed for blood clotting, which prevents wounds from continuing to bleed and heal. People who are prescribed anticoagulants (also called blood thinners) to prevent blood clots from forming in the heart, lungs, or legs are often told about vitamin K. Because of its blood-clotting effect, vitamin K can counteract the effects of blood-thinning medications. A common method of estimating the level of vitamin K in the blood is to measure the prothrombin time (PT), the time it takes for the blood to clot. People taking anticoagulant medications such as warfarin (Coumadin) may be advised to consume a constant amount of vitamin K through diet and supplements. Although minor changes in vitamin K intake rarely affect PT, large and sudden fluctuations in intake can alter PT levels and affect the effectiveness of the drug. Vitamin K is not a required nutrient on nutrition labels, but people taking anticoagulant medications are usually given information about vitamin K-containing foods by their healthcare provider.

B- Bone function

Vitamin K is involved in the production of proteins in bones, including osteocalcin, which is needed to prevent bone weakening. Some studies have shown that higher vitamin K intake is associated with a lower incidence of hip fractures and low bone density. In addition, low blood levels of vitamin K have been associated with low bone density. A report from the Nurses' Health Study found that women who consume at least 110 mcg of vitamin K per day have a 30% lower risk of fracturing a hip than those who consume less. Among nurses, eating one serving of lettuce or another leafy green vegetable per day reduced the risk of hip fracture by half, compared with eating one serving per week. Data from the Framingham Heart Study also showed an association between high vitamin K intake and a lower risk of hip fracture in men and women, and higher bone mineral density in women. However, the results of clinical trials and meta-analyses are conflicting when it comes to whether vitamin K supplements reduce the risk of fractures. This could be due to a number of other factors that affect bone health, such as deficiencies in calcium, vitamin D, and physical activity, all of which could mask any benefit from vitamin K supplementation.

C- Heart problem

Some studies have investigated the role of vitamin K in heart health. Vitamin K is involved in the production of matrix Gla proteins (MGP), which help prevent calcification or hardening of the arteries of the heart, a cause of heart disease. Because research in this area is very limited, further studies are needed before any specific amount of vitamin K, beyond the standard recommendation, is suggested for this condition.

Source of Food

1. Green leafy foods, such as kale, spinach, broccoli, Brussels sprouts, cabbage, and lettuce, contain phylloquinone.
2. Canola and soybean oils
3. Dressings for salads made with canola or soybean oil
4. Shakes that replace meals with nutrients
5. Menaquinones
6. Natto (fermented soybeans) (fermented soybeans)
7. Less in meat, cheese, and eggs

Symptoms of Weakness:

Vitamin K deficiency in adults is rare but can occur in people taking medications that block vitamin K metabolism, such as antibiotics, or in people with diseases that cause malabsorption of foods and nutrients. Deficiency is also possible in newborns because vitamin K does not pass through the placenta and breast milk contains a small amount. The low amount of blood clotting proteins at birth increases the risk of bleeding in infants if they do not receive vitamin K supplements. The following are the most common signs of deficiency.

1. A prolonged prothrombin time (as tested at a doctor's office) or a longer time for blood to clot
2. Bleeding
3. Hemorrhaging
4. Osteopenia or osteoporosis

Important Information:

Antibiotics can destroy the vitamin K-producing bacteria in the gut, which can cause vitamin K levels to drop, especially if the drug is taken for more than a few weeks. People who have a poor appetite while taking antibiotics long-term may be at greater risk for deficiency and may benefit from vitamin K supplementation.

Since vitamin K is fat-soluble, it is best to eat vitamin K foods with some fat to improve absorption. So drizzle your favorite green salad with some olive oil or add diced avocado!