Vitamin K – Benefits, Deficiency Symptoms And Food Sources

Vitamin K

Other names :: Phytonadione, menadiol, menadione

Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. When foods are processed or cooked, very little of vitamin K contained in foods is lost. Vitamin K is found in nature in two forms – K1, also called phylloquinone, is found in plants and vitamin K2, also called menaquinone, which can be synthesized by many bacteria. Vitamin K3, menadione, is a synthetic form of this vitamin which is manmade.

Actions and benefits of vitamin K

  • Intervenes with the blood coagulation mechanism.
  • Helps liver.
  • Essential for kidney functioning.
  • Metabolizes calcium (bones).
  • Promotes normal growth and development.
  • It aids in promoting longevity.

Recommended dosage of vitamin K

  • Men – 80 mcg
  • Women – 65 mcg
  • Pregnancy – 65 mcg
  • Lactation – 65 mcg

Signs of Overdose:

  • Infants may have brain damage and impaired liver function.
  • High to toxic uptake in the synthetic form can cause flushing and sweating.

Deficiency symptoms of Vitamin K

  • Bruising.
  • Internal hemorrhaging.
  • Prolonged clotting time.
  • Nosebleeds.

When more may be required

This nutrient can be destroyed by freezing and radiation as well as air pollution. Absorption may be decreased when rancid fats are present, as well as excessive refined sugar, antibiotics, high dosages of vitamin E , or calcium and mineral oils. In the therapeutic use of Vitamin K , the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Best food sources of vitamin K

Spinach, cabbage, asparagus, broccoli, cauliflower, tomatoes, carrots, kelp, alfalfa, blackstrap molasses, turnip greens, green vegetables, chlorophyll.

How to use vitamin K

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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