Healthy living 101: What is Vitamin K?

November 2, 3:19 PMMinneapolis Healthy Living ExaminerMary Thomas

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Vitamin K is a fat-soluble vitamin where any extra ingested is stored in the liver for future use. Vitamin K1, phylloquinone, is the plant form, and Vitamin K2, menaquinone, is produced in small amounts from K1 by bacteria in the human gut. Vitamin K1 is essential as it helps allow the blood to clot normally, has anti-inflammatory effects, and prevents oxidative cell damage. Studies have shown Vitamin K2 helps to move calcium into the bone, maintains bone mass, and protects against osteoporosis. Recent studies have also shown Vitamin K may help protect against tumors as it may be involved in signaling cells to die that would otherwise multiply. Vitamin K has also been shown to play a role in the prevention and/or treatment of cancer, heart attack, heavy menstrual flow/pain, kidney stones, nausea and vomiting during pregnancy, pulmonary embolism, rheumatoid arthritis, and stroke.

Vitamin K deficiency is rare and typically found in those who take antibiotics for an extended period of time or have a disease affecting the absorption of fats such as celiac disease, chronic diarrhea, intestinal bypass surgery, pancreatitis, and liver disease. Vitamin K deficiency can result in poor blood coagulation, excessive bruising, and prolonged bleeding. Severe deficiency can lead to fatal anemia. Vitamin K deficiency can occur in newborns, especially if they are premature, breastfed, or the mother was taking anticoagulant medication. For this reason, most babies receive a Vitamin K supplement soon after birth.

Vitamin K toxicity is extremely rare with natural forms of Vitamin K.  However, high doses of the synthetic form, Vitamin K3, can cause severe toxicity and therefore, the U.S. Food and Drug Administration no longer allow this form in nutritional supplements.

Because Vitamin K is a fat-soluble vitamin along with Vitamins A, Vitamin D, and Vitamin E, high doses of any of these other fat-soluble vitamins can interfere with the bodily activities of Vitamin K. Additionally, fats act as carriers for the fat-soluble vitamins and without fat in the diet, absorption of these vitamins could be altered.

Anticoagulant medications, such as Coumadin, are designed to decrease clotting by interfering with vitamin K. Therefore, eating a diet that is high in vitamin K can make anticoagulant medications less effective and people taking anticoagulant medications, such as Coumadin, should monitor their vitamin K intake.

Diet: It is relatively easy to eat a diet rich in Vitamin K. Many foods are very rich sources of Vitamin K1 and the body coverts K1 to K2 in the intestines.

Vitamin K rich foods measured in Micrograms (mcg):
• Kale (cooked) – 1 cup, 1062 mcg
• Spinach (cooked) – 1 cup, 888 mcg
• Spinach (raw) – 1 cup, 483 mcg
• Collard greens (cooked) – 704 mcg
• Swiss chard (cooked) -1 cup, 573 mcg
• Brussel sprouts (steamed) -1 cup, 219 mcg
• Broccoli (steamed) – 1 cup, 155 mcg
• Asparagus (steamed) – 1 cup, 92 mcg
• Cabbage (cooked) – 1 cup, 74 mcg
• Basil (dried, ground) – 2 tsp, 48 mcg
• Thyme (dried, ground) – 2 tsp, 48 mcg
• Green peas (cooked) – 1 cup, 41 mcg
• Celery (raw) – 1 cup, 35 mcg
• Avocado – 1 cup, 29 mcg
• Green beans (cooked) – 1 cup, 20 mcg
• Carrots (raw) – 1 cup, 16 mcg
• Kidney beans (cooked) – 1 cup, 15 mcg
• Tomato (ripe) – 1 cup, 14 mcg
• Cauliflower (cooked) – 1 cup, 11 mcg

The above list is primarily Vitamin K1 and even though the body will convert Vitamin K1 to K2 in the intestines, some direct sources of Vitamin K2 include: Natto (a Japanese food), cheese, egg yolks, chicken, butter, milk, beef, and chicken liver.

The following are the standard recommended amounts for Vitamin D ingestion as listed by the National Academy of Sciences – measured in micrograms:
• Infants, birth to 6 months: 2 micrograms
• Infants, 7 months to 12 months: 2.5 micrograms
• Children, 1 to 3 years: 30 micrograms
• Children, 4 to 8 years: 55 micrograms
• Children, 9 to 13 years: 60 micrograms
• Teens, 14-18 years: 75 micrograms
• Adults 19 and older: 90 micrograms

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Main references:
Centers for Disease Control and Prevention
Net Doctor
Food Standards Agency
WHFoods