We Know: All About Vitamin KWhat is Vitamin K?Like Vitamins A, D, and E, it is fat-soluble, meaning it is stored in the body--primarily in the liver and fatty tissues--for longer periods of time. This is in contrast to water-soluble vitamins, such as the Bs and C, which are rapidly eliminated from the body and so need regular replacement. I've never heard of it: How important is Vitamin K?Without it, your blood would not clot. Some recent studies indicate it may also may make for stronger bones as we age. These studies indicate that Vitamin K activates at least three proteins involved in bone health. Where does Vitamin K come from?The body receives Vitamin K from bacteria that produce it in the intestine (this form is known as menaquinone) and from food that includes cabbage, cauliflower, and the green leafy vegetables, such as lettuce, broccoli, spinach, and collard greens, and cereal, dairy products, and soybeans (this form is known as phylloquinone). Vitamin K is also available in a synthetic form, which is known as menadione, or also as Vitamin K3. Vitamin K gets into the body via intestinal absorption. What the dietary requirements for Vitamin K?They are actually quite small. For adult females, the Recommended Daily Allowance (RDA) is 65 micrograms per day; for adult males, 80 micrograms per day. What are the signs of Vitamin K deficiency?While some recent studies indicate that older people especially may not be getting enough Vitamin K in their diets (which could be affecting their bone health), Vitamin K deficiency is still considered to be rare and usually occurs where there is some underlying factor or disease in the intestines that prevent its absorption into the body. (including possibly a long period of treatment with certain antibiotics). Liver disease may also cause Vitamin K deficiency. When it does occur, one standard symptom is a tendency for the body to bruise more easily. The ability of the blood to clot can also obviously be affected. But this can be caused by other factors as well, including medications one may be taking. Therefore, inability of one's blood to clot quickly should not not automatically be taken a sign of Vitamin K deficiency. Can too much Vitamin K be a problem?It could be, especially if you decided to start taking the synethic form, K3, as a supplement for some reason. Too much Vitamin K can result in flushing, sweating, anemia, even jaundice. It can also interfere with blooding thinning and anticoagulant medications. So, you should not take any kind of synthetic, supplemental Vitamin K without first talking with your healthcare provider. |
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