What Are the Nutritional Recommendations for Vitamin K?
Vitamin K is classified into vitamin K1 (phylloquinone or phytonadione) and vitamin K2 (menaquinone). The most trusted medical sources as well as nutrition experts usually refer to vitamin K foods as super foods because there is a direct link or correlation between vitamin K intake and the body's bone mineral density. While taking more vitamin K can ensure bone immunity and strength, lowering intake of vitamin K or vitamin K deficiency would mean reduced bone mineral density, with research even suggesting possible fracture risk in susceptible or immunocompromised individuals or individuals taking systemic medications.
According to the information given by the National Institutes of Health, daily it is important to obtain adequate amounts of vitamin K as given below in perspective for every group, according to global nutritionists, as follows:
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From Birth to Six Months: 2 micrograms (mcg).
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Children Aged Seven to 12 Months: 2.5 mcg approximately.
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Children Aged One to Three Years: 30 mcg.
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Children Aged Four to Eight Years: 55 mcg.
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Children Aged Nine to 13 Years: 60 mcg.
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Children Aged 14 to 18 Years: 70 to 75 mcg.
While the minimum requirement for an adult male aged 18 and above is usually 120 to 130 mcg, in the cases of female adults above 18 years, a minimum of 90 mcg of vitamin K is advisable by nutritionists. For pregnant and lactating women as well, the sufficient dietary requirement of this essential vitamin K should be at least 90 mcg.
What Is the Impact of Vitamin K1 on Multiorgan Systems?
Health and wellness research has extensively focused on the impact of Vitamin K1 on systemic health and immunity. Vitamin K1 deficiency is usually much more common in children or specific newborns than adults, because the human placenta cannot transport or transfer vitamin K to the developing fetus efficiently, while even breastmilk in the phase of lactation would be low in the vitamin. Vitamin K1 is not usually mentioned as such when it comes to being listed on food nutrition or ingredient labels, however, it is still important to note that its presence in food or commercial food products can increase nutrient density for sustaining health. The main role of vitamin K is in the formation of blood clots or the sustenance of the coagulation cascade. The K fact from its name is derived from the German word “Koagulations.” Hence called vitamin K.
If there is an interference in the coagulation cascade, then clotting time would be either delayed or the inability to control bleeding can initiate life-threatening sequences, even small wounds in the body. Hence, it is important to understand that blood clotting is the major protective mechanism of the body to prevent bleeding.
For individuals who are diagnosed with renal or kidney issues hepatoportal diseases, gall bladder diseases, or gastrointestinal issues, it is important to first discuss medical history and medication history as well with a registered physician, healthcare professional, or provider.
- Dietary Sources of K1 Vitamin: The common sources of vitamin K1 are plant-based sources like spinach, broccoli, carrots, lettuce, turnips, collards, blueberries, vegetable oils, kale, and grapes to name a few common global foods that are rich in this essential vitamin. It is uncommon for an individual to develop a deficiency of vitamin K because they are obtained through the consumption of the above-mentioned sources of vitamin K1.
What Is the Impact of Vitamin K2 on Multiorgan Systems?
However, the most important enzymatic and protein activator of the metabolism in our body is Vitamin K2, which can play a crucial role in the blood coagulation cascade mechanism, blood clotting, bone health, and metabolism. Vitamin K2 is also responsible mainly for the calcification process of both bone and cartilage. This function of vitamin K2 would be specifically useful in preventing growth stunting and neurologic retardation. Vitamin K2 has been further demonstrated by clinical research to be useful in the protection of myelination of neurons (brain cells covered by protective myelin sheath). It may also exert an anti-inflammatory effect on body cells. Vitamin K2 specifically influences the production of osteocalcin protein, which is a major influencer and sustainer of male fertility and the male reproductive system. Osteocalcin is mainly a byproduct protein of vitamin A and vitamin D metabolism; further, it is a known clinical research fact that osteocalcin is one of the important proteins that are secreted by bone cells or osteoblasts. Not only is osteocalcin production important for sustaining the testosterone levels in men but also because the human sperm in males contains a high amount or concentration of osteocalcin, this protein is extremely important to the male reproductive system. The role of vitamin K2 is that it is responsible for the protein metabolism or secretion of osteocalcin (a protein produced by osteoblasts). Hence, because there is a direct dependency of osteoblasts or bone cells on vitamin K2 for the survival and potency of sperm, vitamin K2 is extremely essential via diet.
Vitamin K2 is important for the calcium and inorganic phosphate metabolism that are an integral part of the tooth crown or enamel (the hard, outermost layer of a tooth) and dentin (a tooth layer beneath the enamel). A deficiency in vitamin K has been linked to a possible risk of dental carious lesions. Current medical research demonstrates that K2 vitamin supplementation can further be beneficial in preventing cardiovascular risk of stroke in elderly individuals.
- Dietary Sources of Vitamin K2: Vitamin K2 is commonly found in dietary sources such as fatty fish, most dairy products, fermented products, sauerkraut, egg yolks, cheese, and soybeans. Vitamin K2 can also be recommended as a supplement by a nutritionist if one is lacking it in the diet.
Conclusion:
As vitamin K can interfere commonly with some systemic medications or with anti-coagulation therapies like warfarin, it is important to consult a registered physician or nutritionist regarding medical history. Further, a registered physician or nutritionist can help determine whether there is a specific vitamin K1 or vitamin K2 deficiency and suggest the appropriate food sources and supplements needed to boost the levels. Usually, K1 deficiency is less common and a general vitamin K deficiency would be because of K2 vitamin deficiency, which usually has multiple roles in all the multi-organ systems. The registered nutritionist can collaborate with the physician in an interdisciplinary manner and recommend the requisite amounts of vitamin K1 and vitamin K2 to be included as part of the daily diet.
