WHAT IS VITAMIN K AND WHAT ARE ITS FUNCTIONS?
Vitamin K is a fat-soluble vitamin which means it is stored in adipose tissue and liver, the letter K comes from the German word "coagulation". Coagulation or coagulation refers to blood clotting. Vitamin K is crucial in the function of several proteins involved in blood clotting, cell growth and bone mineralization.
Vitamin K occurs in nature in two forms, as K1 and as K2, and K3, K4 and K5 were obtained synthetically. K1 is taken into the body through food, while K2 is synthesized by bacteria from the coli group in the small intestine.
COAGULATION
When it comes to blood clotting, some people are at greater risk of blood clots forming which can stop the flow of blood to the brain, heart or lungs. The most common result of this is a heart attack, stroke or pulmonary embolism. To prevent this, it is necessary to take anticoagulants that prevent clotting through the action of vitamin K.
Although vitamin K is soluble and found in fats, our body cannot store it in large quantities, and without regular intake, supplies are depleted very quickly. Due to this impossibility, our body goes through a process of "recycling", which is also known as the vitamin K cycle. It allows a small amount of vitamin K to participate in gamma-carboxylation of proteins.
CELL GROWTH
Gas6 is a vitamin K-dependent protein. Discovered in 1993, it is found throughout the nervous system, as well as in the heart, lungs, kidneys, stomach and cartilage. Although more research is needed, Gas6 appears to be a regulator of cell growth and also plays an important role in the development and aging of the nervous system.
BONE MINERALIZATION
The three proteins that are important for bone mineralization depend on vitamin K, namely: osteocalcin, Matrix Gla protein (or MGP) and protein S. They are found in bone and cartilage, as well as in soft tissue, and facilitate normal growth and bone development.
WHICH FOODS CONTAIN VITAMIN K?
Vitamin K1 is the primary form of vitamin K that can be found in the diet. And we can find it in: cabbage, cauliflower, spinach, nettles, alfalfa (alphafa), tomatoes, peas, soybeans, carrots, potatoes, liver, vegetable oils, fish oil, milk, cheese, egg yolk.
WHAT IS THE RECOMMENDED DAILY INTAKE OF VITAMIN K?
You can see the recommended daily intake of vitamin K in the table below. It is important to emphasize that this intake refers to the consumption of vitamin K by healthy people.
|
GODINE |
MCG DAILY - MEN |
MCG DAILY - WOMEN |
|
0-6 MONTHS |
2.0 |
2.0 |
|
7-12 MONTHS |
2.5 |
2.5 |
|
1-3 YEARS |
30 |
30 |
|
4-8 YEARS |
55 |
55 |
|
9-13 YEARS |
60 |
60 |
|
14-18 YEARS |
75 |
75 |
|
19+ YEAR |
120 |
90 |
WHAT ARE THE SIGNS OF VITAMIN K DEFICIENCY?
Vitamin K deficiency results in a blood clotting disorder. This deficiency can be easily identified by laboratory tests that measure the time it takes for blood to clot. Symptoms of vitamin K deficiency can include easy bruising and bleeding in the form of nosebleeds, gums, stool blood, and excessive menstrual bleeding. Vitamin K deficiency in newborns can lead to life-threatening bleeding in the brain.
Vitamin K deficiency in adults is quite unusual for two reasons. The first reason is that vitamin K is found in a large number of different foods we consume, the second reason is that vitamin K intake is stored through the already mentioned vitamin K cycle, so the risk of vitamin K deficiency is very low. People with liver damage or liver disease are most at risk for vitamin K deficiency.
WHO CAN BENEFIT FROM VITAMIN K SUPPLEMENTATION?
All people can benefit from vitamin K supplementation because it helps prevent many common diseases. Some of the health problems and diseases that are preventively affected by vitamin K are osteoporosis, calcification of the veins and cardiovascular diseases.
Benefits of Vitamin K for bodybuilders / athletes:
- helps the body absorb calcium
- helps regulate blood flow
DOES VITAMIN K HAVE ANY HARMFUL EFFECTS?
While an allergic reaction to vitamin K is possible, it is not yet known that poisoning is caused by taking large amounts of vitamin K. However, people who have had a stroke, heart attack or have a blood clotting disorder should be consulted. with your doctor before taking extra vitamin K in the form of supplementation. Also, pregnant and breastfeeding women should avoid large amounts of vitamin K, unless otherwise prescribed by a doctor.