Vitamin K

Vitamin K is one of the vitamins that has received serious attention over the past few years and there is a reason why. It plays a role in clotting the blood and maintaining a healthy bone system.

What is Vitamin K?
Vitamin K, along with vitamins A, D and E, is one of four fat soluble vitamins.
It was discovered in the distant 1929 by Danish biochemist Henrik Dam.
Due to its ability to promote blood clotting (coagulation) and the fact that the discovery was made in Germany, where the word coagulation was written Koagulation, he also lost the letter K.
When it comes to vitamin K, we are not just talking about a chemical, but about 13.
Vitamin K is a collection of closely related molecules that are divided into two subcategories - vitamin K1, also known as phylloquinone and vitamin K2, also known as menaquinone.
With vitamin K2, things get a little complicated. It is composed of a group of substances called menacinones, which are divided into short-chain and long-chained. Their names begin with the letters MK.
There are also 3 synthetic forms of vitamin K3, K4 and K5. Only vitamin K3 shows signs of toxicity, so it is also banned in many countries.

Sources of Vitamin K
Depending on its form, the vitamin may meet in different foods.
K1 occurs in plant food sources, mostly in green leafy vegetables. One of the richest foods is kale cabbage, spinach, broccoli, Brussels sprouts and asparagus.
In the K2 family and the short-lived family, the most important is MK-4, which is found in small quantities in animal food sources - eggs and meat.
Of the long-chain the most famous are MK-7, MK-8 and MK-9. They are in the largest quantities in fermented foods, mostly different fermented cheeses and the traditional Japanese dish Natto (Nattō). Nato may be the best source.
Although we get most of the vitamin K in the form of K1, our body K1 is converted to MK-4.
Vitamin K can also be found as a dietary supplement. Although K1 and K2 may be equally effective, we recommend the use of MK-7.
Vitamin K2 MK-7 shows a much longer half-life, more stable serum levels and better prolonged intake.

What are its physiological properties?
Vitamin K is responsible for two extremely important things - it regulates blood clotting and promotes bone strength and density.
The mode of action is complex and will save a great deal of biology and chemistry. In summary, the mechanism of action is through the so-called Vitamin K cycle.
Vitamin K is required for the synthesis of gamma-carboxyglutamate by glutamate. Synthesized gamma-carboxyglutamate is necessary for the performance of certain proteins involved in blood clotting and bone metabolism.
In the absence of enough vitamin, these proteins remain inactive and therefore do not do any work.

Additional features and performance
In recent years, vitamin K has become a major recommendation for people with impaired bone turnover. Especially for menopausal women with a diagnosed reduced bone density.
Although at this stage a firm conclusion can not be made, it is a fact that vitamin K is also present in the bones.
The fact is that vitamin K depends on the work of important protein in bones called osteocalcin. Osteocalcin is responsible for bone formation.
From a scientific point of view, there are studies both in favor of the hypothesis of bone density and strength and against it.
In my observations, even at the moment it can not be said that vitamin K can completely stop bone loss in the relevant risk groups, it can significantly reduce bone loss, and its combination with vitamin D is of great importance .
However, many more factors need to be explored.
Vitamin K is also recommended for reducing pathological calcification.
In pathological calcification, things seem much better, as data supporting vitamin K effectiveness to reduce pathological calcification are significantly increased and the positive effect of vitamin can be considered confirmed.

What is the recommended intake?
At this point, the recommended intake varies between countries, different age groups and gender.
Women need a little less than men and it is advisable to take between 60 and 100 mcg per day. For men, the recommendation is between 80 and 120 mcg per day.
It is important to note that the above-mentioned recommendations are for vitamin K1 and these recommendations are based on an average intake of vitamin K from food.
At this stage, there is still insufficient data to give accurate recommendations for vitamin K2 intake.
The lack of sufficient scientific data is the reason why it is still unclear how much vitamin K is needed for optimal health.
Knowing how necessary it is to avoid health problems, but we will still be learning whether and how much extra we can take and expect additional health benefits.
If you take in the form of a dietary supplement, try to take doses of about 200-300 mcg in one or several intakes.
It is highly recommended to take the supplement during a high-fat meal, as it significantly improves the absorption of the vitamin.

Are we getting enough?
At this stage, vitamin K deficiency is rare, and most people with at least some decent diet, including vegetables, are able to get enough of the vitamin to avoid health problems.
People with hepatic dysfunction, hemodialysis patients suffering from celiac disease (gluten enteropathy), people diagnosed with Crohn's disease and people taking anticoagulants are at risk of being deficient.
A slight vitamin deficiency does not cause significant problems, while severe deficiency leads to bleeding.

How much is too much?
Interesting with vitamin K is that at this stage there is no scientific study demonstrating toxicity or other side effects in people with normal blood clotting.
The latter is very important, because people taking coumarin-based anticoagulants (for example Warfarin), vitamin K can be very dangerous.
Regardless of its form, the vitamin interacts with the effectiveness of anticoagulants by significantly reducing it. This can lead to internal bleeding and other complications.
On the other hand, however, the intake of anticoagulants reduces vitamin K levels and it becomes necessary. Ask your doctor if and how much you can take from vitamin K.
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