Vitamin K is a group of fat-soluble vitamins that play essential roles in blood clotting, bone health, and overall well-being. There are two main forms of vitamin K :-
Vitamin K1 (Phylloquinone) :- This type of vitamin K is primarily found in green leafy vegetables, such as kale, spinach, broccoli, and Brussels sprouts. It is the primary dietary source of vitamin K.
Vitamin K2 (Menaquinone) :- This form of vitamin K is produced by bacteria in the human gut and can also be found in certain fermented foods and animal products like cheese and meat.
Function
Blood Clotting :- One of the most well-known functions of vitamin K is its role in blood coagulation. It helps in the synthesis of proteins that are necessary for the formation of blood clots. This is crucial for wound healing and preventing excessive bleeding.
Bone Health :- Vitamin K is involved in the regulation of calcium in the body. It helps to activate proteins that are essential for bone mineralization, which is necessary for maintaining strong and healthy bones.
Cardiovascular Health :- Some studies suggest that vitamin K may play a role in promoting cardiovascular health by helping to prevent calcium buildup in arteries and reducing the risk of cardiovascular diseases.
Sources
As mentioned earlier, vitamin K1 is primarily found in green leafy vegetables like kale, spinach, and broccoli. Vitamin K2 can be obtained from fermented foods such as natto (fermented soybeans), as well as from certain animal products and supplements.
Recommended dietary allowance
The recommended dietary allowance (RDA) of vitamin K can vary based on age, sex, and life stage.
1) Infants :-
• 0 to 6 months :- 2.0 micrograms per day (mcg/day)
• 7 to 12 months :- 2.5 mcg/day
2) Children :-
• 1 to 3 yearsn :- 30 mcg/day
• 4 to 8 years :- 55 mcg/day
3) Adolescents and Adults :-
• Males (9 to 13 years) :- 60 mcg/day
• Males (14 to 18 years) :- 75 mcg/day
• Males (19 years and older) :- 120 mcg/day
• Females (9 to 13 years) :- 60 mcg/day
• Females (14 to 18 years) :- 75 mcg/day
• Females (19 years and older) :- 90 mcg/day
4) Pregnant and Lactating Women :-
• Pregnant females (all ages) :- 90 mcg/day
• Lactating females (all ages) :- 90 mcg/day
Deficiency
A deficiency of vitamin K can lead to various health issues, primarily related to blood clotting and bone health. Since vitamin K is essential for the synthesis of blood clotting proteins, a deficiency can result in impaired blood coagulation, leading to excessive bleeding. Here are some common signs and symptoms of vitamin K deficiency :-
1) Easy Bruising :- Individuals with insufficient vitamin K may bruise easily due to the decreased ability of their blood to clot properly.
2) Bleeding :- Deficiency in vitamin K can lead to bleeding gums, nosebleeds, and gastrointestinal bleeding. In severe cases, it can cause internal bleeding, which may be life-threatening.
3) Heavy Menstrual Bleeding :- In women, vitamin K deficiency may contribute to heavy and prolonged menstrual bleeding.
4) Oozing or Prolonged Bleeding after Injuries or Surgeries :- Wounds may take longer to stop bleeding, and surgical procedures may carry a higher risk of bleeding complications.
5) Blood in Urine or Stool :- Vitamin K deficiency can lead to blood appearing in urine or stool due to bleeding in the urinary or gastrointestinal tract.
6) Osteoporosis or Weakened Bones :- Vitamin K is essential for bone mineralization and maintenance. A deficiency may lead to decreased bone density, making bones more susceptible to fractures.
7) Easy Fractures :- Due to weakened bones, individuals with vitamin K deficiency may experience fractures with minimal trauma.
8) Impaired Blood Clotting Tests :- Blood tests, such as the prothrombin time (PT) and international normalized ratio (INR), may show prolonged clotting times in vitamin K deficiency.
Vitamin K deficiency is relatively rare in healthy adults, as it is found in various foods and can be produced to some extent by the gut bacteria.
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