what does vitamin k do to your body?

Vitamin 1000 is a fat-soluble vitamin that comes in two forms. The main type is called phylloquinone, plant in green leafy vegetables like collard greens, kale, and spinach. The other type, menaquinones, are found in some animate being foods and fermented foods. Menaquinones can also be produced past bacteria in the human body. [1]

Vitamin M helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another poly peptide that requires vitamin K to produce healthy bone tissue.

Vitamin K is found throughout the trunk including the liver, brain, heart, pancreas, and bone. It is broken downwardly very quickly and excreted in urine or stool. Because of this, it rarely reaches toxic levels in the body even with high intakes, every bit may sometimes occur with other fat-soluble vitamins.

Recommended Amounts

AI: An "adequate intake" (AI) is used when there is not plenty evidence to establish a Recommended Dietary Assart (RDA). The AI amount is estimated to ensure nutritional capability. For adults 19 years and older, the AI for vitamin K is 120 micrograms (mcg) daily for men and 90 mcg for women and for those who are pregnant or lactating.

Vitamin Thousand and Health

Claret clots

Vitamin K helps to make four of the xiii proteins needed for blood clotting, which stops wounds from continuously bleeding so they can heal. People who are prescribed anticoagulants (also called blood thinners) to prevent blood clots from forming in the heart, lung, or legs are often informed about vitamin Chiliad. Because of its claret clotting activeness, vitamin K has the potential to counteract the effects of blood thinning medications. A common method that estimates blood levels of vitamin Yard is measuring prothrombin time (PT), or how long it takes for blood to jell. People on anticoagulant medication such as warfarin (Coumadin) may exist brash to eat a consequent amount of vitamin K from food and supplements. Although minor changes in vitamin One thousand intake rarely affects PT, large and sudden variations in intake can alter PT levels and interfere with the medication'south effectiveness. Vitamin Thou is not a required listed nutrient on the Nutrition Facts characterization, but people taking anticoagulant medication are ordinarily provided information well-nigh foods containing vitamin Thou from their health care provider.

Bone health

Vitamin K is involved with the production of proteins in bone, including osteocalcin, which is needed to prevent the weakening of bones. Some studies have shown that higher vitamin Yard intakes are associated with a lower incidence of hip fractures and depression bone density. In addition, low claret levels of vitamin K accept been linked with low bone density. [2] A report from the Nurses' Health Written report suggests that women who become at least 110 mcg of vitamin K a mean solar day are thirty% less likely to break a hip than women who get less than that. [3] Among the nurses, eating a serving of lettuce or other dark-green, leafy vegetable a twenty-four hour period cut the risk of hip fracture in half when compared with eating 1 serving a calendar week. Information from the Framingham Heart Study as well showed an clan between loftier vitamin Yard intake and reduced take chances of hip fracture in men and women and increased bone mineral density in women. [iv, five] However, the results of clinical trials and meta-analyses have been conflicting whether vitamin K supplements reduce bone fractures. [1] This may be due to a variety of other factors that affect bone health, including a lack of calcium, vitamin D, and weight-bearing exercise, all of which might mask a benefit of vitamin Thou supplementation.

Centre illness

A few studies have researched the part of vitamin 1000 for centre health. Vitamin K is involved with the production of matrix Gla proteins (MGP), which assistance to preclude calcification or hardening of eye arteries, a contributor to heart disease. Because research in this surface area is very limited, additional studies are needed before a specific corporeality of vitamin K across the standard recommendation is proposed for this condition.

Food Sources

• Phylloquinone
  • Dark-green leafy vegetables including collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, lettuces
  • Soybean and canola oil
  • Salad dressings made with soybean or canola oil
  • Fortified meal replacement shakes
• Menaquinones
  • Natto (fermented soybeans)
  • Smaller amounts in meat, cheese, eggs

Signs of Deficiency

Vitamin K deficiency in adults is rare, but may occur in people taking medications that cake vitamin G metabolism such equally antibiotics, or in those with conditions that cause malabsorption of food and nutrients. A deficiency is also possible in newborn infants because vitamin Yard does non cross the placenta, and chest milk contains a low amount. The limited amount of claret clotting proteins at birth increases the chance of bleeding in infants if they are non given vitamin K supplements. The following are the most common signs of a deficiency.

• A longer time for blood to jell or a prolonged prothrombin fourth dimension (as measured in a medico's office)
• Bleeding
• Hemorrhaging
• Osteopenia or osteoporosis

Did You Know?

• Antibiotic medicines may destroy vitamin-K-producing bacteria in the gut, thereby potentially decreasing vitamin One thousand levels, specially if taking the medicine for more than a few weeks. People who have a poor ambition while using long-term antibiotics may be at greater risk for a deficiency, and may do good from a vitamin K supplement.
• Considering vitamin G is fat-soluble, it is all-time to consume vitamin K foods with some fat to amend absorption. So, drizzle some olive oil or add diced avocado to your favorite leafy green salad!

Related

Vitamins and Minerals

References

1. National Institutes of Wellness Role of Dietary Supplements: Vitamin One thousand Fact Canvass for Health Professionals https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/. Accessed 6/25/2018.
2. Weber P. Vitamin K and os health. Nutrition. 2001;17:880–7.
3. Feskanich D, Weber P, Willett WC, Rockett H, Berth SL, Colditz GA. Vitamin K intake and hip fractures in women: a prospective study. Am J Clin Nutr. 1999;69:74–nine.
4. Booth SL, Tucker KL, Chen H, et al. Dietary vitamin Thou intakes are associated with hip fracture simply not with bone mineral density in elderly men and women. Am J Clin Nutr. 2000;71:1201–8.
5. Booth SL, Broe KE, Gagnon DR, et al. Vitamin K intake and bone mineral density in women and men. Am J Clin Nutr. 2003;77:512–6.

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Source: https://www.hsph.harvard.edu/nutritionsource/vitamin-k/#:~:text=Vitamin%20K%20helps%20to%20make,to%20produce%20healthy%20bone%20tissue.

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