Vitamin K
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In 1929, a Danish researcher discovered the key to stanching blood flow, aptly naming it vitamin K, for "koagulation." Now, scientists are discovering the nutrient's possible participation in bone strength, heart health, control of inflammation and prevention of diabetes. Vitamin K is actually three different compounds, all of which are fat soluble. It is absorbed from the upper small intestine with the help of bile (or bile salts) and pancreatic secretions, and then carried to the liver. Vitamin K also may help regulate blood calcium levels. Calcium, in addition to keeping bones strong, is also necessary for blood clotting. Accumulating evidence supports an active role for Vitamin K in bone health. |
Vitamin K and Inflammation
Already known to be important for blood clotting, this vitamin also may be a formidable foe of inflammation. Researchers in the Framingham Offspring Study have linked elevated blood levels of vitamin K and high dietary intakes of K with reduced levels of 14 inflammatory markers. Other studies have found that higher blood levels of vitamin K are associated with les risk of inflammatory diseases like osteoarthritis and heart disease.
Deficiency of Vitamin K is rare. Deficiency is more common in sprue, celiac disease, and colitis or after bowel surgery.
Vitamin K is found in varied foods including green leafy vegetables, meat and dairy products (cheese), cereals, liver, fruits and vegetables. Little Vitamin K is lost from foods with ordinary cooking. It is also found in asparagus, coffee, bacon and green tea.
Hints that vitamin K has other potential functions has sparked speculation that we might need more than we are getting in our daily diets.
Stronger Bones?
Vitamin K activates the conversion of a bone-building protein called osteocalcin that shores up bone tissue and reduces the likelihood of fractures. And several studies point to a link between K intake and hip fractures. Those who took in about 250 micrograms a day of vitamin K, from both food and supplements, experienced fewer broken hips than those who got only about 50 micrograms daily. (Source: Nurse's Health Study)
Moreover, a review that pooled the resulties of 13 studies concluded that people who took supplemental vitamin K suffered less bone loss and a whopping 80 percent fewer fractures than those who did not take extra K. These and other similar findings are encouraging.
On-going studies continue on vitamin K to see if it also has benefits on the heart, inflammation associated with chronic diseases, and blood glucose control/insulin sensitivity, but it's too early to draw any conclusions.
RDA: 90 micrograms for women and 120 for men.
Vitamin K Supplements
- Alfalfa by Vitabase -- High in chlorophyll, Vitamins A, D, B6, E, K, and also provides some calcium and phosphorus. Carefully selected and dried using a process designed to preserve its naturally occurring constituents. Each vegetarian tablet contains 550 mg of alfalfa.
- Vitamin K Plus Creme This exceptional creme offers you the extra benefits of a skin nourishing base plus the high activity of Phytonadione (Vitamin K), Bioflavonoids and Calendula. This unique blend of natural ingredients and vitamin-enriched treatment will help tone down redness, minimize the appearance of distended blood vessels and lighten under-eye circles.
Vitamin K from Food
In general, the greener the leaf, the more vitamin K it contains. Don't be worried about too much K from certain foods; most people have no problem taking in the daily recommended amounts.
- Kale, cooked, 1 cup = 1,146 micrograms
- Collard greens, cooked, 1-cup = 1,059 micrograms
- Spinach, cooked, 1-cup = 1,027 micrograms
- Broccoli, cooked, 1-cup = 220 micrograms
- Brussels sprouts, cooked, 1-cup = 220 micrograms
- Spinach, raw, 1-cup = 145 micrograms
- Asparagus, cooked, 8 spears = 96 micrograms
- Broccoli, 1-cup raw = 90 micrograms
- Cabbage, cooked, 1-cup = 73 micrograms
- Celery, chopped, raw, 1-cup = 57 micrograms
- Romaine lettuce, 1-cup = 57 micrograms
- Peas, cooked, 1-cup = 40 micrograms
- Blueberries, 1-cup = 29 micrograms
- Kiwifruit, 1 medium = 31 micrograms
- Canola oil, 1-tablespoon = 17 micrograms
- Cauliflower, cooked, 1-cup = 17 micrograms
IMPORTANT: Since vitamin K can interfere with the action of the blood-thinning drug warfarin (Coumadin), it is important to let your doctor know if you suddenly start eating foods rich in vitamin K, as your medication might need adjusting.
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