Vitamin K (Phylloquinone, Menaquinone and Menadione)

The Importance of Vitamin K, Symptoms of Deficiency and Sources

Vitamin K is a group of structurally similar, fat-soluble vitamins found in foods and sold as dietary supplements. The human body needs vitamin K for post-synthesis modification of certain proteins that aid in blood coagulation.

Health Benefits of Vitamin K to the Body

Vitamin K is an essential nutrient with several important health benefits:

1. 1. Blood Clotting: Vitamin K is crucial for the synthesis of proteins needed for blood clotting, helping to prevent excessive bleeding from injuries.
   2. Bone Health: It supports bone health by aiding in the regulation of calcium and promoting bone mineralization, reducing the risk of fractures.
   3. Heart Health: Vitamin K helps prevent the calcification of arteries, which can reduce the risk of cardiovascular diseases.
   4. Cognitive Function: Some studies suggest that vitamin K may support cognitive health and protect against conditions like Alzheimer’s disease.
   5. Regulating Blood Sugar: Emerging research indicates that vitamin K might help regulate blood sugar levels.
   6. Anti-inflammatory Properties: Vitamin K has anti-inflammatory properties that can help reduce inflammation in the body.
   7. Skin Health: It may aid in the healing of wounds and reduce the appearance of scars and stretch marks.
   8. Supporting Vision: Vitamin K is involved in the health of the eyes and may help prevent age-related macular degeneration.
   9. Immune Function: It plays a role in supporting the immune system, and helping the body fight off infections.
   10. Cancer Prevention: Some studies suggest that vitamin K may have a role in reducing the risk of certain cancers, though more research is needed.

   These benefits highlight the importance of maintaining adequate vitamin K levels through a balanced diet rich in leafy greens, fermented foods, and certain animal products.

Types of Vitamin K

Vitamin K comes in several forms, but the two main types are Vitamin K1 and Vitamin K2:

1. Vitamin K1 (Phylloquinone):
   • Source: Primarily found in plant foods, especially green leafy vegetables like spinach, kale, and broccoli.
   • Function: It plays a crucial role in blood clotting by helping the body produce proteins needed for this process.
2. Vitamin K2 (Menaquinone):
   • Source: Found in fermented foods and animal products, such as natto (fermented soybeans), cheese, and egg yolks. It is also produced by gut bacteria.
   • Function: Besides aiding in blood clotting, Vitamin K2 is important for bone health and cardiovascular health. It helps regulate calcium deposition, preventing it from accumulating in the arteries and directing it to the bones.

There is also a synthetic form known as Vitamin K3 (Menadione), but it is not commonly used due to potential toxicity

Symptoms of Vitamin K Deficiency

Vitamin K deficiency can lead to several symptoms, primarily related to impaired blood clotting and bone health. Here are some common symptoms:

1. Excessive Bleeding: This is the most prominent symptom. It can occur in various forms, such as:
   • Easy bruising
   • Frequent nosebleeds
   • Bleeding gums
   • Heavy menstrual periods
   • Blood in urine or stool
   • Gastrointestinal bleeding
2. Small Blood Clots Under Nails: Tiny blood clots may form under the nails.
3. Dark Stools: Stools may appear dark black (almost like tar) and contain blood.
4. Bone Health Issues: Over time, a deficiency in vitamin K can lead to decreased bone density and an increased risk of fractures.
5. Newborns: In infants, vitamin K deficiency can cause bleeding from the umbilical cord area, skin, nose, gastrointestinal tract, or even sudden bleeding in the brain, which is life-threatening.

Vitamin K deficiency is relatively rare in adults but can occur in individuals with certain health conditions or those taking specific medications that interfere with vitamin K absorption.

If you suspect a vitamin K deficiency, it’s important to consult a healthcare provider for proper diagnosis and treatment.

Sources of Vitamin K

Vitamin K can be found in a variety of foods, both plant-based and animal-based. Here are some excellent sources:

Vitamin K1 (Phylloquinone)

• Leafy Green Vegetables: Kale, spinach, chard, collard greens, and mustard greens.
• Cruciferous Vegetables: Broccoli and Brussels sprouts.
• Vegetable Oils: Soybean oil and canola oil.
• Other Vegetables: Green beans and green peas.

Vitamin K2 (Menaquinone)

• Fermented Foods: Natto (fermented soybeans) is particularly high in vitamin K2.
• Animal Products: Beef liver, pork chops, chicken, and goose liver paste.
• Dairy Products: Hard cheeses and soft cheeses.
• Eggs: Especially the yolks.

Other Sources

• Fruits: Avocado, kiwi, blueberries, and figs.
• Dried Fruits: Prunes.

Including a variety of these foods in your diet can help ensure you get enough vitamin K.

Organization and research on the use of vitamins in the body

There are several organizations and research institutions dedicated to studying the use of vitamins in the body and their impact on health. Here are a few notable ones:

Organizations

1. National Institutes of Health (NIH):
   • The NIH, particularly its Office of Dietary Supplements (ODS), conducts and supports research on the role of vitamins and other dietary supplements in health and disease.
2. World Health Organization (WHO):
   • WHO provides guidelines and conducts research on the importance of vitamins and micronutrients in global health.
3. American Heart Association (AHA):
   • The AHA researches the impact of vitamins on cardiovascular health and provides recommendations for vitamin intake.
4. European Food Safety Authority (EFSA):
   • EFSA evaluates scientific data on vitamins and provides guidance on their safe use in food and supplements.

Research Highlights

1. Vitamin Supplementation and Disease Prevention:
   • The US Preventive Services Task Force (USPSTF) has conducted extensive reviews on the role of vitamin and mineral supplementation in preventing diseases like cardiovascular disease and cancer.
2. Systematic Reviews and Original Research:
   • Journals like MDPI’s “Nutrients” publish systematic reviews and original research articles on the role of vitamins in health and disease.
3. Functional Food and Health:
   • Research published by IntechOpen explores how vitamins in functional foods can improve health and prevent diseases.

These organizations and research efforts contribute significantly to our understanding of how vitamins function in the body and their potential health benefits.

Safety and Side Effects of Vitamin K

Vitamin K is generally safe when taken at recommended doses, but like any supplement, it can have side effects and interactions with certain medications. Here are some key points to consider:

Safety

1. General Safety: Vitamin K1 and K2 are considered safe for most people when taken in appropriate amounts. Vitamin K1 doses up to 10 mg daily and Vitamin K2 doses up to 45 mg daily have been safely used for up to two years.
2. Newborns: Vitamin K is routinely given to newborns to prevent bleeding disorders.

Side Effects

1. Common Side Effects: When taken orally, vitamin K is usually well-tolerated. Some people might experience mild side effects like upset stomach or diarrhoea.
2. Rare Side Effects: Serious side effects are rare but can include allergic reactions such as rash, itching, swelling, severe dizziness, or trouble breathing.

Interactions

1. Blood Thinners: Vitamin K can interact with anticoagulant medications (e.g., warfarin), potentially reducing their effectiveness. It’s important to manage vitamin K intake if you’re on these medications.
2. Other Medications: Vitamin K can also interact with other medications like antibiotics, aspirin, and certain cholesterol-lowering drugs.

Precautions

1. Medical Conditions: People with certain medical conditions, such as liver disease or bleeding disorders, should consult their healthcare provider before taking vitamin K supplements.
2. Pregnancy and Breastfeeding: Vitamin K is generally considered safe during pregnancy and breastfeeding, but it’s always best to consult with a healthcare provider.

If you have any specific concerns or conditions, it’s always a good idea to discuss them with your healthcare provider before starting any new supplement.