KNOW YOUR VITAMINS: VITAMIN K

Vitamin K is a fat-soluble vitamin stored in the liver and other body tissues, including the brain, heart, pancreas, and bones. Known as the “clotting vitamin,” it is essential for normal blood clotting. Studies suggest that vitamin K helps maintain strong bones in older adults and may prevent calcification or hardening of the heart arteries, contributing to heart health.

How Much Vitamin K Do You Need?

According to NIH recommendations:

How to Get Vitamin K?

Vitamin K is available in two forms:

• Phylloquinone (Vitamin K1): Found in green leafy vegetables like collard greens, kale, spinach, soy bean oil, canola oil, blueberries, and figs.
• Menaquinones (Vitamin K2): Found in some animal foods, fermented foods (like natto), and produced by bacteria in the human body.

Vitamin K Deficiency

Vitamin K deficiency is rare in adults, as most people obtain enough from their diet and gut bacteria. However, certain groups are at risk:

• Newborns – who do not receive a vitamin K injection at birth.
• People with gastrointestinal or liver issues.
• Individuals who have undergone bariatric surgery.
• Long-term antibiotic users: Antibiotics can destroy Vitamin-K-producing bacteria in the gut.
• Those taking medications that interfere with vitamin K metabolism (e.g., orlistat, cholestyramine).

Risks of Deficiency

Severe vitamin K deficiency can cause bleeding problems, as blood takes longer to clot. It might also reduce bone strength and increase the risk of osteoporosis, since vitamin K is necessary for healthy bones.

Supplementing Vitamin K

Vitamin K supplements often come in combination with other nutrients like calcium, magnesium, and vitamin D. Common forms include:

• Phylloquinone (Vitamin K1): Also known as phytonadione.
• Menaquinone-4 (MK-4): A form of vitamin K2.
• Menaquinone-7 (MK-7): A form of vitamin K2 that is well absorbed and remains in the body longer than other types.

Overdose

Vitamin K is broken down and excreted quickly in urine or stool, so it rarely reaches toxic levels in the body, unlike some other fat-soluble vitamins like vitamin D.

Drug Interactions

Vitamin K can interact with certain medications, such as:

• Orlistat: A weight loss drug.
• Warfarin: A blood thinner.
• Bile acid sequestrants: Used to lower cholesterol.

Always consult your healthcare provider about the use of vitamin K supplements if you are on medication