Vitamin K – Benefits and Information | MyMineralMix
Vitamin K – More Than "Just" a Clotting Factor
Vitamin K is an essential fat-soluble vitamin that extends far beyond its role in blood coagulation. It plays a central role in bone mineralization and closely interacts with other nutrients to support overall health. Vitamin K is a group of naphthoquinone derivatives, whose representatives differ in the type and length of their side chains.
Vitamin K – Important Forms and Functions
Vitamin K is a fat-soluble compound that occurs in different forms:
- Vitamin K1 (phylloquinone): This form is produced in plant chloroplasts and is abundantly present in green leafy vegetables such as spinach, kale, and broccoli. Vitamin K1 is primarily responsible for blood clotting.
- Vitamin K2 (menaquinone; MK): This form is produced by bacteria and can be found in fermented foods such as natto, cheese, and yogurt. Vitamin K2, especially the subtypes MK-7 and MK-4, supports bone mineralization and may reduce the deposition of calcium in the arteries.
- Vitamin K3 (menadione): This is a synthetic form of vitamin K that is converted in the body into vitamin K2. Vitamin K3 is mainly used in dietary supplements.
Health Benefits of Vitamin K
Vitamin K provides a range of important health benefits:
- Contributes to normal blood clotting by regulating the formation of blood clotting factors
- Supports the maintenance of normal bones by controlling bone mineralization
- Helps reduce calcium deposits in the arteries, which can promote cardiovascular health
Recommended Dosage and Sources
A vitamin K source should provide at least 15% of the recommended daily intake of 75 µg vitamin K. Good natural sources of vitamin K include:
- Green leafy vegetables (e.g., spinach, kale, broccoli)
- Cabbage (e.g., white cabbage, red cabbage)
- Green tea
- Fish and seafood
- Meat (e.g., liver)
- Fermented foods (e.g., natto, certain cheeses)
Scientific Support
The importance of vitamin K for blood clotting and bone health is well documented. Vitamin K closely interacts with calcium and vitamin D in bone metabolism. It is crucial for the regulation of calcium utilization in the body and can influence the risk of osteoporosis and cardiovascular diseases. For more scientific information, see the National Institutes of Health (NIH) and the European Food Safety Authority (EFSA).
Conclusion
Vitamin K is much more than just a clotting factor. It plays a key role in blood clotting and bone health and is indispensable for a balanced diet. The combination of vitamin K1 and K2 can comprehensively contribute to the health of blood and bones. By deliberately consuming vitamin K-rich foods, you can help maintain optimal blood clotting and strong bones.
Good to know: Vitamin K closely interacts with calcium and vitamin D in bone metabolism. About 40% of the population might not be sufficiently supplied with vitamin K, underlining the importance of adequate intake.
Sources: REGULATION (EU) No 432/2012 OF THE COMMISSION of 16 May 2012