Vitamin K
Vitamin K is a fat-soluble vitamin. The human body stores it in the liver and other tissues, including the heart, brain, pancreas, and bone. Vitamin K deficiency is uncommon. Instead, it happens when the body fails to absorb the vitamin from the intestinal tract properly.
As a result, people lacking vitamin K are more likely to have bruises, haemorrhages, and bleeding from their noses, intestine, and stomach.
Vitamin K is a group of compounds; the primary compounds are vitamins K1 and K2. The main type of vitamin K is phylloquinone (K1). The other forms of vitamin K are the synthetic forms of vitamin K1 or phytonadione, menaquinone (Vitamin K2), and menaphthone or menadione (Vitamin K3).
What Are The Sources of Vitamin K?
Food sources are the best way to get regular amounts of vitamin K. It is found in the following foods: green leafy vegetables like kale and spinach, broccoli, cabbage, cauliflower, fish, meat, eggs, dairy foods, and cereals.
RDA of Vitamin K varies for different age groups:
| Infant 0-6 Month | 2.0 mcg/day |
| Infant 7-12 Month | 2.5 mcg/day |
| 1-3 Year Old Child | 30 mcg/day |
| 4-8 Years Old Child | 55 mcg/day |
| 9-13 Years Old Child | 60 mcg/day |
| 19 and older (male) | 120 mcg/day |
| 19 and older (female) | 90 mcg/day |
What Are The Key Benefits of Vitamin K?
- Helps Prevent osteoporosis – According to several studies, taking MK or menaquinone for a certain duration can help improve bone strength.
- Helps with Blood clotting – Without vitamin K, blood would not clot. Vitamin K creates pro-blood clotting proteins known as factors II, VII, IX, and X and anticoagulant proteins known as proteins C, S, and Z.
- Maintain strong bones in adults: Vitamin K is also essential in bones as it helps convert osteocalcin to its active form. In addition, it refers to a few molecules that exert bone-forming and cardioprotective benefits.
- Boosts memory – According to a 2013 study, higher vitamin K levels, specifically K1, are linked with improved verbal episodic memory.
- Helps bodybuilders – Vitamin K2 is highly beneficial for bodybuilders, especially those who use steroids throughout their training. It increases expression of myogenic transcription factors like MyoD which helps to promote growth of muscle cells.
- Helps regulate blood pressure; adequate consumption of vitamin K can prevent high blood pressure and lower the risk of cardiovascular disease.
- Studies show that higher blood levels of vitamin K are associated with a lower risk of cardiac disorders.
Top 5 Selling Vitamin K Supplements That You Can Buy Online
Taking 250 mcg MK-7 or 500 mcg/day of vitamin K1 as a standalone supplement or multivitamin is a good idea.
Here are some of the best Vitamin K products:
Nutriosys Vitamin K2 as MK-7 100 Mcg Veg Capsule – It may promote healthy teeth and bones, helps in management of inflammation in the body, and help with blood circulation.
Biotrex Vitamin K2 as Mk-7 100 Mcg – It promotes strong teeth and bones, decreases inflammation, and reduces risk of cardiac disease.
Healthvit Vitamin D + K2 – The vitamin K2 supports healthy bones and vitamin D helps with healthy muscle function and immune system support.
Unifibe Vitamin K2 as Mk-7 – It helps to direct calcium to bones and away from ateries.
Frequently Asked Questions about Vitamin K
What are the signs of Vitamin K deficiency?
Vitamin K deficiency often leads to hemorrhaging into the skin, causing bruises from a wound, nose, intestine, or stomach. It also causes vomiting with blood. Blood may also be seen in the stool or urine.
Who should not take Vitamin K supplements?
People who take warfarin (Coumadin) and have metabolic conditions called Glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid Vitamin K. Also, people undergoing kidney dialysis can have harmful effects from too much vitamin K.
When to take Vitamin K supplements?
One can take vitamin K supplements any time of the day with a snack or meal that includes fat.
Are there any side effects of Vitamin K supplements?
It is unknown to have side effects unless there is an interaction with anti-clotting medication, specifically warfarin (Coumadin), and drugs that have similar functions. However, always see a doctor before any supplement intake.
What are the benefits of vitamin K supplements?
Vitamin K helps form various proteins in the body needed for blood clotting and bone building. For example, prothrombin is a vitamin K-dependent protein responsible for blood clotting. Osteocalcin is another protein that needs vitamin K to produce healthy bone tissue.
Does vitamin K help with weight loss?
The answer is no. It also does not affect hunger or appetite.
Does vitamin K help with discolouration?
Although vitamin K has certain niche roles in skin cream, the idea that it helps with all kinds of discolouration is completely false.
