Vitamin Ks
Summary
Vitamin Ks (FatSol) The role of vitamin K2 is to put calcium where it belongs in the body, like your teeth and bones. In the past, it was thought that you did not need to worry about a vitamin K2 deficiency because it is made by our body from vitamin K1. However current research tells us that most people eating a Western diet are not only deficient in vitamin K1, but K2 as well. A vitamin K deficiency may play a role in autoimmune disease. Vitamin K can act as a cofactor for some plasma proteins, thereby affecting immune and inflammatory responses particularly mediated by T cells.) Vitamin K can be harmful in large amounts [>1000μg/day].
Vitamin K is a group of fat-soluble vitamins that are essential for the body's blood clotting process, bone metabolism, and regulation of blood calcium levels. The two main forms of Vitamin K are Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone). Here’s a detailed look at each:
Vitamin K1 (Phylloquinone)
Sources: Vitamin K1 is primarily found in green leafy vegetables such as kale, spinach, and broccoli, as well as in certain vegetable oils like soybean and canola oils.
Function: Vitamin K1 is predominantly involved in blood coagulation (clotting). It acts as a coenzyme for the synthesis of proteins needed for blood clotting and other processes in the body.
Vitamin K2 (Menaquinone)
Sources: Vitamin K2 is found in fermented foods like natto (fermented soybeans), certain cheeses, and in animal products such as egg yolks and liver. It is also produced by gut bacteria.
Function: Vitamin K2 plays a crucial role in bone and cardiovascular health. It helps in the activation of proteins that regulate where calcium ends up in the body, ensuring it is deposited in the bones and teeth and not in the arteries and soft tissues.
Health Benefits and Roles of Vitamin K
Blood Clotting: Both forms of Vitamin K are vital for the synthesis of proteins that help control bleeding. Without adequate Vitamin K, the body cannot produce prothrombin, a protein and clotting factor important in blood clotting and bone metabolism.
Bone Health: Vitamin K is essential for the carboxylation of osteocalcin, a protein necessary for binding calcium in bones. This process strengthens bones and reduces the risk of fractures.
Cardiovascular Health: Vitamin K2 helps prevent the calcification of arteries and other soft tissues, reducing the risk of cardiovascular diseases.
Deficiency and Recommended Intake
Deficiency: Vitamin K deficiency is rare in adults but can occur in newborns, people with certain medical conditions (such as liver disease or cystic fibrosis), or those on long-term antibiotic therapy. Symptoms include easy bruising, excessive bleeding, and, in severe cases, hemorrhaging.
Recommended Intake: The recommended daily intake varies by age, sex, and life stage. For adults, the adequate intake (AI) is around 120 micrograms per day for men and 90 micrograms per day for women.
Supplementation
When Needed: Vitamin K supplements may be necessary for individuals at risk of deficiency, including newborns (who often receive a Vitamin K injection at birth), people with malabsorption issues, or those on medications that interfere with Vitamin K metabolism.
Considerations: While Vitamin K supplements are generally safe, they can interact with certain medications, particularly blood thinners like warfarin. It's important to consult with a healthcare provider before starting any supplementation.
Vitamin K is a critical nutrient that supports blood clotting, bone health, and cardiovascular function. Ensuring an adequate intake through diet or supplements, when necessary, is important for maintaining overall health. Green leafy vegetables, fermented foods, and certain animal products are excellent sources of this vital vitamin.
K-1 [DV ~ 180μg] {Half Life = 1-2 Hours} (Aids in blood coagulation and bone metabolism, may play a role in reducing autoimmune disease.) Avoid the synthetic version ‘Menadione’.
High K-1 Foods (from highest to lowest, per 100 grams)
Dried Basil (1715μg)
Parsley (1640μg)
Thyme (1714μg)
Sage (1714μg)
Dried Coriander Leaf (1360μg)
Oregano (621μg)
Spinach [Cooked] (540μg)
Kale [Cooked] (400μg)
Chives (212.7μg)
Romaine Lettuce (210μg)
Mayonnaise (163μg)
Broccoli (141μg)
Cabbage (108μg)
K-2 [DV ~ 180μg] {Half Life = 3 Days} (Helps calcium do its job and bind to bones. Increases insulin resistance and sensitivity. Suppresses inflammation, decreases fat accumulation and increases energy capacity when exercising. Works in tandem with Vitamin D to shuttle calcium away from your arteries and into your bones, where it’s supposed to be.)
High K-2 Foods (from highest to lowest, per 100 grams)
Hard Cheese [Cheddar, Parmesan, Gouda, Peco Romano, Gruyere] (76μg)
Soft Cheese [Brie, Camembert, Mozzarella, Ricotta, Feta] (56μg)
Pickled Cucumbers (52μg)
Pepperoni [Nitrate Free] (42μg)
Whole Milk [Grass Fed] (38μg)
Chicken [Grass Fed] (36μg)
Bacon [Nitrate Free] (35μg)
Egg Yolk [Pasture-Raised] (32μg)
Salami [Nitrate Free] (28μg)
Kimchi (26μg)
Pork (20μg)
Beef Liver (18μg)
Butter [Grass-Fed] (12μg)
Beef [Grass Fed] (9μg)
References
Morales-Brown, P. (2023, June 27). Health benefits and sources of vitamin K. https://www.medicalnewstoday.com/articles/219867
Vitamin K. (2024a, January 2). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-K
Vitamin K. (2024b, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-k/
Website, N. (2021, November 18). Vitamin K. nhs.uk. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/