Vitamin K - sources, properties, deficiency and excess micronutrient

Vitamin K - what is it?

Vitamin K is a group of organic chemical compounds, which is classified as essential nutrients. It is a fat-soluble micronutrient that is not excreted from the body in the urine and sweat, but is stored in the human liver.

What does vitamin K contain? Substance in nature occurs in two forms:

as vitamin K1, or phylloquinone - a compound produced by plants;
as vitamin K2, or menaquinone - a compound synthesized by intestinal bacteria, which includes several subtypes, differing in the length of the side chain.

Sometimes you can also distinguish the third form of vitamin K - menadion, also referred to as vitamin K3, which is a synthetic form of the compound. It is a water-soluble substance that is distinguished by high biological activity.

Vitamin K - where it occurs? What is vitamin K in?

The main source of vitamin K is green leafy vegetables such as spinach, kale or parsley, but the compound can also be found in many other food products, both of plant origin, as well as animal. The substance is found in foods such as liver, soybean, saffron and rapeseed oil, and nuts and eggs. The ingredient can also be supplied to the body with dairy products, milk, fermented soy and potatoes, avocado, broccoli and cauliflower.

Recommended dietary supplements with vitamin K

Vitamin K sources - table

Food product	Vitamin K content [ug/100 g]
Sage	1715
Thyme	1715
Parsley	1640
Chard	830
Kale	817
Natto	775
Spinach	483
Blue cheese	440
Endive	298
Chives	213
Onion	193
Soy oil	183
Broccoli	141
Beef liver	106
Salad	102
Margarine	93
Kiwi fruit	40

The main sources of vitamin K are green leafy vegetables, such as parsley, broccoli, cabbage and kale.

Vitamin K - properties. What is vitamin K responsible for?

Vitamin K participate in the process of blood coagulation, because it is necessary to produce blood coagulation factors. In addition, the substance can help to maintain healthy bones, increasing their mineralization and contributing to the reduction of the risk of breaks - the ingredient can inhibit the processes associated with resorption, that is the breakdown of bones and at the same time, it can increase the mineral density of the bone structure, also reducing the risk of developing osteoporosis.

Vitamin K can also participate in the regulation of calcium, limiting the deposition of the compound in blood vessels, which can positively affect their elasticity, reducing the risk of calcification of blood vessels. Moreover, the compound may have a beneficial effect on the visual system, including regulating intraocular pressure, and may also have a positive effect on glucose homeostasis, reducing the risk of developing diabetes and improving cell sensitivity to insulin. In addition, vitamin K can have anti-inflammatory and antibacterial properties, and can also protect the body against oxidative stress by fighting free radicals and blocking reactive oxygen species.

How much vitamin K per day? Demand for vitamin K

According to the Nutrition Standards developed by the Institute of Food and Nutrition, the daily requirement for phylloquinone, or vitamin K1 at the level of sufficient intake (AI) among adult women is 55 ug, in the group of men - 65 ug. Among children, the supply of the compound should be 15-65 ug per day, depending on gender and age. The demand for vitamin K does not increase among women during pregnancy or lactation.

According to the guidelines, vitamin K2, or menaquinone, should be used in amounts of 100-200 ug/day.

Vitamin K deficiency

Vitamin K deficiency is a rare phenomenon. Low levels of the compound can most often be observed during long-term antibiotic therapy or among people taking anticoagulants, classified as vitamin K antagonists. In addition, vitamin K deficiency may occur among people struggling with liver failure or suffering from diseases associated with impaired fat absorption.

Symptoms of vitamin K deficiency are among others:

extended wound healing time,
easy bruising,
hemorrhages,
excessive menstruation,
haematuria.

Low levels of the component may cause a decrease in bone mineral density and bone mass, and thus may increase the risk of breaks and the development of osteoporosis. Vitamin K deficiency can also cause intestinal and cardiovascular disorders.

Vitamin K can be supplied to the body with food or in the form of dietary supplements. Preparations with vitamin K are available in the form of tables, capsules, as well as a spray or drops.

Excess of vitamin K

Vitamin K is a compound whose excess is stored in the human body, in the liver. Despite this, it is relatively rare to observe too high values of the component in the body. Most often, excessive consumption of vitamin K occurs as a result of improper use of dietary supplements containing the compound, without prior performance of the necessary physical examination, confirming the need for supplementation.

Too high levels of vitamin K in the body can contribute to the occurrence of undesirable symptoms, such as hot feeling, excessive sweating or chest pain.

Vitamin K supplementation

On the market of dietary supplements, you can find preparations containing vitamin K, which may be helpful among people struggling with a deficiency of the ingredient or showing an increased need for the compound, among others, among people using an incorrect, poorly balanced diet, as well as among people suffering from malabsorption syndrome or long-term use of antibiotics.

Preparations rich in vitamin K are available in the form of tablets, capsules, as well as powder or spray. The vitamin is used as an element of one-component products or as an ingredient in complex dietary supplements - the compound often occurs with vitamin D, with which it can have a synergistic effect, and also along with omega-3 fatty acids. Choosing the right form of a dietary supplement is a matter of individual needs and preferences of the consumer. When looking for the best preparation with vitamin K attention should be paid to the form of the compound used in the product - vitamin K2 mk-7 is considered the best absorbable form of the micronutrient, which can often be found in high-quality dietary supplements.

When using preparations containing vitamin K, it should be remembered that it is a fat-soluble compound, therefore, to increase the bioavailability of the component, it is worth taking it in the company of high-fat food products.

Dietary supplements containing vitamin K should always be taken in accordance with the manufacturer's recommendation. Do not exceed the recommended portions of the product, so as not to lead to the occurrence of undesirable and side effects.

Vitamin K - side effects and contraindications

Vitamin K1 and vitamin K2 are distinguished by very low toxicity, which means that the compound does not cause side effects. The exception may be excessive amounts of vitamin K delivered to the body along with dietary supplements, as well as vitamin K3, which may show relatively high toxicity.

Vitamin K in the form of dietary supplements should not be used when taking anticoagulants from the group of vitamin K antagonists, as well as in case of hypersensitivity to any of the components of the preparation. People with impaired renal function and excessive anticoagulation should also resign from products containing the compound.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.