Vitamin K
What is Vitamin K?
Vitamin K is a fat-soluble vitamin essential for blood clotting and bone health.
It comes in two primary forms: Vitamin K1 (phylloquinone), found in plants, and Vitamin K2 (menaquinone), produced by gut bacteria and found in fermented foods and animal products.
Vitamin K plays a key role in several body processes, making it a vital nutrient for overall health.
What does Vitamin K do in our body?
Blood clotting: Vitamin K is critical for producing proteins like prothrombin, which helps blood coagulate (clot) to prevent excessive bleeding.
Bone health: It helps activate osteocalcin, a protein that binds calcium to bones, supporting bone density and preventing fractures.
Heart health: Vitamin K prevents calcium buildup in the arteries, which lowers the risk of heart disease.
Brain function: There’s emerging research suggesting that Vitamin K may support cognitive function by protecting brain cells from oxidative stress.
Major Warning Signs of Vitamin K Deficiency
Excessive bruising: One of the first signs of deficiency, due to reduced blood clotting.
Frequent nosebleeds: This happens when clotting factors are insufficient.
Heavy menstrual bleeding: For women, prolonged or heavy periods can be a sign.
Bleeding gums: A noticeable symptom when brushing or flossing.
Blood in urine or stools: A more severe sign that indicates internal bleeding.
Other Deficiency Symptoms in Vitamin K
Weak bones: Due to insufficient calcium binding to the bone matrix.
Osteoporosis: A long-term deficiency can lead to low bone mineral density.
Heart problems: Increased risk of arterial calcification.
Slow wound healing: Since clotting is delayed, even minor cuts may take longer to heal.
Vitamin K Deficiency in the Immune System
Weakened immune response: Vitamin K supports certain proteins that can influence inflammation and immune health. A deficiency may lead to impaired immune defense.
Vitamin K Deficiency in the Cardiovascular System
Arterial calcification: Without Vitamin K, calcium may build up in the arteries, increasing the risk of heart disease.
Blood vessel damage: Vitamin K helps maintain flexible and strong blood vessels, so a deficiency may lead to weakened blood vessel walls.
Vitamin K Deficiency in the Integumentary System
Skin bruising: The skin may bruise easily because of impaired clotting.
Wound healing issues: Vitamin K deficiency can delay the skin’s natural healing process, causing prolonged bleeding and scarring.
Vitamin K Deficiency in the Lymphatic System
Lymphatic system function: While direct evidence is limited, Vitamin K is involved in the regulation of proteins that impact inflammation, potentially affecting lymphatic drainage and immune responses.
Vitamin K Deficiency in the Endocrine System
Hormonal balance: Vitamin K plays a lesser-known role in regulating insulin sensitivity, which may impact hormone regulation if deficient.
Vitamin K Deficiency in the Muscular System
Muscle pain and weakness: Vitamin K helps with bone mineralization, which indirectly affects muscle function. Deficiency may lead to cramps or muscle weakness, due to poor bone structure.
Vitamin K Deficiency in the Digestive System
Fat malabsorption issues: Since Vitamin K is fat-soluble, conditions like Crohn’s or celiac disease, which interfere with fat absorption, can exacerbate deficiency.
Gut health: Reduced Vitamin K2, which is produced by gut bacteria, can lead to digestive imbalance and poor nutrient absorption.
Vitamin K Deficiency in the Nervous System
Neurological issues: Though less studied, some research suggests Vitamin K might protect brain cells from oxidative stress, so a deficiency may impact brain health and cognitive functions.
Vitamin K Deficiency in the Skeletal System
Osteopenia and osteoporosis: Vitamin K is essential for bone mineralization. Its deficiency can cause weak bones and an increased risk of fractures.
Impaired calcium utilization: Without Vitamin K, calcium cannot properly bind to bone tissue, leading to low bone density.
Vitamin K Deficiency in the Thyroid Pathway
Impact on thyroid function: Although Vitamin K does not directly affect the thyroid, its role in calcium regulation can influence overall metabolic health, indirectly affecting thyroid hormone metabolism.
Vitamin K Deficiency in the Liver
Reduced production of clotting factors: The liver depends on Vitamin K to produce clotting proteins. Deficiency can lead to impaired liver function and a heightened risk of internal bleeding.
Causes of Vitamin K Deficiency
Poor dietary intake: Not consuming enough leafy greens or fermented foods can lead to a deficiency.
Fat malabsorption: Conditions like cystic fibrosis, Crohn’s disease, or celiac disease impair the body’s ability to absorb Vitamin K.
Antibiotic use: Long-term antibiotic use can kill gut bacteria, which produce Vitamin K2.
Liver disease: The liver’s role in producing clotting factors is dependent on Vitamin K.
Physical Ailments Requiring more Vitamin K
Bone fractures: Increased intake of Vitamin K can aid in faster recovery by supporting bone health.
Blood clotting disorders: Those with clotting issues may benefit from higher Vitamin K levels.
Heart disease: Vitamin K supplementation may help reduce arterial calcification.
Medications that Deplete Vitamin K
Antibiotics: Long-term use reduces gut bacteria that produce Vitamin K.
Blood thinners: Medications like warfarin work by blocking Vitamin K's function in the clotting process, making it essential to monitor Vitamin K levels when using these drugs.
Cholesterol-lowering drugs: Statins can interfere with fat absorption, indirectly reducing Vitamin K absorption.
Natural Supplements that Deplete Vitamin K
High doses of vitamin E: Large amounts of vitamin E can interfere with vitamin K absorption and increase bleeding risk.
Heavy Metals that Deplete Vitamin K
Lead and mercury: Heavy metals can interfere with nutrient absorption, including Vitamin K, by damaging gut health and overall nutrient assimilation.
Testing Vitamin K
Prothrombin time (PT): This blood test measures how long it takes for blood to clot. Longer clotting times may indicate a Vitamin K deficiency.
Serum Vitamin K levels: Blood tests can directly measure Vitamin K levels, though these are less commonly done.
Daily Requirements of Vitamin K
Adult men: 120 micrograms/day
Adult women: 90 micrograms/day
Children and adolescents: Varying amounts depending on age, ranging from 30-75 micrograms/day.
Co-Factors Required for Vitamin K Absorption
Dietary fat: Vitamin K is fat-soluble, so it needs to be consumed with healthy fats for proper absorption.
Bile acids: These are produced by the liver and help emulsify fats to enhance Vitamin K absorption.
Foods high in Vitamin K
Leafy greens: Spinach, kale, Swiss chard, and collard greens are rich in Vitamin K1.
Fermented foods: Natto (fermented soybeans) is an excellent source of Vitamin K2.
Animal products: Liver, egg yolks, and cheese are high in Vitamin K2.
Herbs: Parsley, basil, and cilantro provide smaller amounts of Vitamin K.
Things that affect the amount of Vitamin K in our food
Storage: Prolonged storage or freezing can decrease Vitamin K content in foods.
Cooking methods: Boiling and overcooking can reduce Vitamin K levels in leafy greens, so light steaming or eating raw is ideal.
Other Random Information about Vitamin K
Gut bacteria production: Healthy gut flora produces Vitamin K2, so supporting gut health with probiotics can help maintain adequate levels.
Newborns and Vitamin K: Newborns are often given a Vitamin K shot to prevent bleeding, as they have low levels at birth.
Synergy with Vitamin D: Vitamin K works with Vitamin D to ensure calcium is directed to bones instead of arteries.
Final Thoughts…
I went to a low carb doctor recently and he told me that Vitamin D gets calcium into the bones, but Vitamin K keeps it there, so I have been using a Vit D & Vit K2 Spray in my mouth everyday. It’s super easy and I have actually noticed a difference in hair loss since taking it. Here is a similar one from iHerb if you are interested in testing it out.
