Vitamin K: Benefits, Sources, Dosage and Side Effects

Vitamin K is a fat-soluble vitamin, which is primarily needed for the production of certain proteins that are important for blood clotting. This vitamin derives its name from the Danish word koagulation, which means blood clotting. Of the thirteen proteins needed for the process of blood clotting, vitamin K plays a key role in the synthesis of four. Individuals who are on anticoagulants or blood thinners need to be careful about maintaining their vitamin K levels.

Additionally, this vitamin also plays a vital role as a supplement in the treatment of diseases such as osteoporosis (weakening of bones), vascular calcification (calcium deposition in the blood vessels), osteoarthritis, and cancer.

Sources of vitamin K
Benefits Of Vitamin K
Dosage Of Vitamin K
Vitamin K deficiency
Side Effects Of Vitamin K
Summary

Sources of vitamin K

Vitamin K can be found in two forms in various food sources. These forms are vitamin K1 and vitamin K2. Vitamin K1 (phylloquinone or phytomenadione) is commonly found in plant-based food sources such as dark green leafy vegetables, whereas Vitamin K2 (menaquinone) is more commonly found in animal food sources and fermented dairy products.

Vitamin K is mainly found in cooked dark green vegetables such as spinach, broccoli, coleslaw, and asparagus. It is also found in foods such as soybean oil, grapes, plums, kidney beans, and certain traditional fermented foods such as Natto (fermented soy) and Sauerkraut. The main sources of vitamin K include dietary sources and supplements. Here are some of the major sources:

1. Dietary sources

Vitamin K is found naturally in a variety of foods. Major dietary sources include:

Green leafy vegetables: Such as spinach, broccoli, and kale.
Cabbage and Brussels sprouts: These vegetables are rich in vitamin K.
Fish, meat, and eggs: These are also good sources of vitamin K.
Soy oil and canola oil: These oils contain a good amount of vitamin K.
Fortified foods: Such as fortified cereals and juices, which are enriched with vitamin K.

2. Supplements
If enough vitamin K is not being obtained from natural sources, supplements can be an effective option. Vitamin K supplements can be consumed as per the doctor's advice. This can be especially useful for those who are suffering from vitamin K deficiency.

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Benefits Of Vitamin K

Benefits Of Vitamin K For Skin

Vitamin K helps to heal bruises faster. It has been seen that the application of vitamin K cream on bruises caused by laser treatment reduces the severity of bruises. This healing effect of vitamin K cream is more pronounced in the initial days of application.

Studies have shown that vitamin K also helps to fight dark circles that tend to form under the eyes with ageing and also assists to reduce and even reverse the formation of facial wrinkles.

(Read more: Skincare routine for a flawless skin)

Benefits Of Vitamin K For Bones

Vitamin K is essential for bone health and helps to prevent osteoporosis. Osteoporosis is an extremely common condition in the elderly population and is one of the leading causes of fractures globally. It is estimated that one in three women and one in five men above the age of 50 years experience a fracture due to osteoporosis. In a study including osteoporotic people, it was noted that those who were given vitamin K supplements along with calcium maintained their bone density better as compared to the others who were given only calcium.

Researchers have shown that a low level of circulating vitamin K is associated with low bone density. Studies have also indicated that high vitamin K consumption significantly reduces the risk of hip fracture in men and women. Additionally, it helps increase bone mineral density in women.

It is recommended to include at least one serving of a dark green leafy vegetable, such as lettuce, every day in the diet to obtain adequate vitamin K.

(Read more: Osteoporosis diet)

Benefits Of Vitamin K For Heart

Vascular calcification is a condition where plaque builds up within blood vessels. Calcification of the blood vessels is one of the most important risk factors for cardiovascular diseases (heart diseases). Studies have shown that a diet rich in vitamin K may be able to reverse calcification in the arteries following treatment that prevents the formation of blood clots in the heart. It should be noted that the intake of both vitamin K₁ and vitamin K₂ is required for complete protection of the blood vessels from calcification. Also, vitamin K₂ is more efficient in protecting the blood vessels against calcification and reversing calcification in its arteries than vitamin K₁.

Research studies also indicate that intake of vitamin K along with vitamin D supplements helps to better maintain the elastic properties of blood vessels in postmenopausal women compared to women who only take vitamin D supplements.

(Read more: Menopause symptoms)

Benefits Of Vitamin K For Joint Pain

Osteoarthritis is a debilitating condition that affects the joints of your body by damaging the surrounding cartilages and narrowing the space between two bones in a joint. This leads to stiffness and pain. Recent research has shown that vitamin K may play an important role in preventing osteoarthritis in people with vitamin K deficiency.

Rheumatoid arthritis is an autoimmune disease where the body's immune system attacks the joints leading to pain and inflammation (swelling). Studies have shown that vitamin K₂ supplements reduce the inflammation caused by rheumatoid arthritis.

(Read more: Arthritis types)

Benefits Of Vitamin K For Babies

The World Health Organization (WHO) recommends that all newborn babies be given a vitamin K supplement in the form of an intramuscular injection after the first hour of birth. Vitamin K is essential to prevent bleeding in preterm infants, infants with birth trauma, and infants who were exposed to certain medications in the mother's womb that interfere with vitamin K absorption. Vitamin K supplementation in infants is also essential because most babies do not receive adequate vitamin K from their mothers in the womb or when they are breastfeeding. Internal bleeding due to vitamin K deficiency may result in brain damage and even death. Vitamin K supplementation for newborns is especially important if the mothers have taken medication for epilepsy, blood clots, or tuberculosis during their pregnancy.

Other benefits of Vitamin K

Apart from the abovementioned health benefits, here are some other benefits of vitamin K:

Prevents Cancer
Vitamin K may help to prevent certain kinds of cancer. Vitamin K has shown to be beneficial to people with liver cancer and liver cirrhosis.
Improves Insulin sensitivity
Vitamin K is known to improve insulin sensitivity and may be helpful for people with diabetes and prediabetes.

(Read more: Insulin resistance causes)

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Dosage Of Vitamin K

FSSAI has released a report on the recommended daily intake of vitamin K. Vitamin K is an important nutrient that plays a vital role in blood clotting and bone health. Vitamin K is a fat-soluble vitamin that is primarily required for blood clotting, bone health and calcium absorption in bones. Vitamin K deficiency can lead to bleeding and bone weakness. This makes it necessary to ensure adequate intake across all age groups.

FSSAI Recommendations
FSSAI's new report has divided the recommended daily intake of vitamin K for different age groups and special circumstances into the following categories:

For Infants Aged 0-12 Months
Vitamin K is important for the growth of infants and the proper functioning of their blood clotting process. FSSAI recommends 10 µg (micrograms) of vitamin K daily for infants aged 0-12 months. Vitamin K deficiency in infants can cause bleeding problems, so it is specially provided to newborns.

For Children Aged 1-9 Years
Vitamin K is essential for the growth and health of children. FSSAI has recommended 15 µg of vitamin K daily for children aged 1-3 years and 20 µg of vitamin K daily for children aged 4-9 years.

For Adolescent Boys And Girls Aged 10-18 Years
The body grows rapidly during adolescence, so the requirement of vitamin K is higher for this age group. FSSAI has recommended 30 µg of vitamin K daily for adolescents aged 10-18 years. This amount is important for maintaining bones and blood health of adolescents.

For Adults Aged 19 Years And Above
It is important for adults to maintain an adequate amount of vitamin K to maintain blood clotting and bone strength. According to FSSAI, the recommended daily intake of vitamin K for adults aged 19 years and above is 55 µg.

For Pregnant And Lactating Women
Pregnant and lactating women need adequate vitamin K for their health and that of their baby. The recommended daily intake of 55 µg of vitamin K is essential for the development of the baby and the health of the mother.

Vitamin K deficiency

A person is said to be deficient in vitamin K only when their body takes longer than the normal time to form a blood clot in case of an injury. On an average, human body takes somewhere between 10 and 14 seconds to form a blood clot on an injury site.

Late clotting in case of vitamin K deficiency occurs because the prothrombin activity of the blood (i.e. the protective function of the blood to clot) is significantly reduced due to the deficiency of vitamin K. Therefore, excess or abnormal bleeding is often the first and only sign of vitamin K deficiency. However, these signs do no manifest or show up clearly except in severe cases. Thus, vitamin K deficiency is not diagnosed easily.

A deficiency of vitamin K may occur in newborns because of low levels of this vitamin in breast milk and during birth. Deficiency of vitamin K is rare in healthy adults. Individuals who have severe digestive disorders and have been taking antibiotics for long may be at a risk of developing vitamin K deficiency.

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Side Effects Of Vitamin K

Effects of Vitamin K Deficiency

Vitamin K deficiency can cause many health problems, such as:

Bleeding Problems: Vitamin K deficiency can slow down the blood clotting process, leading to excessive bleeding even after minor injuries.
Bone Weakness: Vitamin K plays an important role in the formation and strengthening of bones. Its deficiency can increase the risk of bone weakness and osteoporosis.

Effects of Vitamin K Excess

Vitamin K excess is rare, as it is not stored in the body in excess. However, excessive intake of vitamin K can cause some problems, such as:

Blood Thinning And Increased Risk Of Bleeding: Excessive intake of vitamin K can thin the blood and increase the risk of bleeding.
Nausea and Stomach Pain: Excessive intake of vitamin K can cause stomach problems.

Summary

Vitamin K is extremely important for our body, and ensuring adequate intake is essential for health. The new FSSAI report has clarified the daily recommended intake of vitamin K for different age groups and special conditions. The recommended intake of vitamin K for infants, children, adolescents, adults, and pregnant and lactating women has been determined keeping in mind their special needs. Adequate intake of vitamin K can be ensured through dietary sources and supplements, which improves blood clotting and bone strength. To ensure the right amount of vitamin K, consume green leafy vegetables and other vitamin K-rich foods regularly. Also, take supplements as per doctor's advice if needed. By getting enough vitamin K through proper diet and supplements, you can improve your health and prevent bleeding and bone problems.