When we think of vitamins, the assigned letters A, B, C, D, and E readily comes to mind. What some people do not know is that there is such thing as Vitamin K. In fact, it has been dubbed, “the forgotten vitamin.” Seniors should be especially aware of Vitamin K because this is an essential component in bone health.
An Overview
K comes from the vitamin’s German cognomen, “Koagulationsvitamin.” As the name implies, Vitamin K is responsible for coagulation or blood clotting. Without Vitamin K our blood will not clot. There would be no stopping any wound, big or small, from bleeding us out of precious haemoglobin. It is therefore important to test for Vitamin K deficiency in any bleeding disorders.
Vitamin K is not just a blood vitamin. It is a bone vitamin as well. The body needs the actions of Vitamin K to absorb calcium. Vitamin K works in conjunction with Vitamin D in calcium absorption. It directs the deposit of calcium to areas where it is needed--- bones and teeth, for instance; and, diverts calcium from accumulating as plaque in areas that do not need it like arteries, organs, and joint spaces. A deficiency in either K or D may compromise the efficiency of calcium absorption.
A good level of K in the body assures that calcium will be absorbed readily for bone growth. People who have high K levels usually have a very low risk for developing osteoporosis. Conversely, those stricken with this bone-thinning disease have been found to be either deficient or have low levels of the vitamin.
Aside from bone health and blood coagulation, Vitamin K also helps maintain cardiovascular health.
Where to Get K
Vitamin K is best sourced from food. Foods rich in this vitamin are usually leafy, green vegetables such as kale, mustard greens, spinach, and green lettuce leaves. Broccoli, cauliflower, and brussel sprouts are also high in K. It is the chlorophyll in the plants that gives the green colour and provides the vitamin. Liver, fish, meat, eggs, and cereals contain much smaller amounts of the vitamin. Vitamin K found in dietary sources is classified as K1.
It should be good for you to know that heating food may not destroy Vitamin K; however, the process of freezing would.
Vitamin K is also produced by bacteria in the intestinal tract. Classified as K2, the synthesized K vitamin, however, cannot meet all the body’s K requirements; therefore, it is always prudent to source Vitamin K from food. The elderly however may need a little push in their nutrient absorption capacities, so it would help to supplement with Vitamin K. A supplement containing vitamins D, K, and calcium would be an ideal choice to help seniors and also postmenopausal women strengthen their bones and teeth. People whose bodies also have problems adequately absorbing Vitamin K may stand to gain from a multivitamin containing K. These people may have conditions such as cystic fibrosis, celiac disease, gallbladder issues, or Crohn’s disease.
Australian Recommended Dietary Intake (RDI) for Vitamin K
The recommended dietary intake of Vitamin K for men is 70 mcg. (AI) and for women, 60 mcg. (AI). The upper limit has not been set for this vitamin. To illustrate the RDI, one cup of broccoli can give you 70 mcg. of Vitamin K.
Vitamin K Deficiency
Vitamin K deficiency can occur in people of any age. It is, however, catastrophic in infants because it can cause newborn hemorrhagic disease, a usually fatal condition which shows up within a week after birth. It is rare though for an average adult to be deficient in this vitamin because of varied food sources containing Vitamin K and the synthesis of K in the digestive tract.
Vitamin K deficiency shows as:
- Easy bruising
- Mucosal bleeding – hematuria (blood in the urine); nosebleed; gum bleeding; gastrointestinal bleeding; and menorrhagia
Deficiency can be caused by the following factors:
- Antibiotics can kill the bacteria in the gut that synthesize K2 and cause mild deficiency.
- Diseases that inhibit absorption of Vitamin K: Crohn’s disease, biliary disease, celiac disease, and short bowel syndrome,to name a few
- Extremely inadequate intake
- Use of coumadin anticoagulants or blood thinners like Warfarin
- Fat malabsorption
- Liver disease – cirrhosis, Gaucher’s disease
- Alcoholism – brings about malnutrition
- Drugs such as barbiturates, salicylates, colestyramine, isoniazid
It is best to keep your Vitamin K levels on an even keel. If you suspect you need supplementation, seek the advice of your health care provider.
