Sources of Vitamin K

Vitamin K, a fat soluble vitamin required mainly for blood coagulation. In its name, the 'K' has actually come from the German word Koagulation. Vitamin K occurs as Vitamin K, K1, K2, K3, K4 and K5, out of which Vitamin K1 and K2 are the naturally occurring forms, while vitamin K3, K4 and K5 are the synthetic forms of vitamin K. This vitamin is usually produced by the bacteria in the large intestine. Vitamin K1 is the form synthesized by plants, while vitamin K2 is manufactured by bacteria.

Why do We Need Vitamin K

Vitamin K is crucial for maintaining the normal production of prothrombin, a protein found in the blood plasma, which acts as a precursor of thrombin. Thrombin is the protein responsible for acting on the fibrinogen of blood and thereby, causing it to clot. Vitamin K is also required for the formation of another coagulation factor, known as factor VI. Besides this, it is also essential for bone formation and repair. It improves bone density, facilitates the absorption of calcium and helps it to bind with the bone matrix. Vitamin K reduces the risk of coronary heart diseases by preventing the hardening of arteries. Vitamin K is usually stored in the liver.

Its deficiency can cause delay in blood clotting and hemorrhage. Deficiency of vitamin K can cause disorders like nose bleeding, gum bleeding, heavy menstrual bleeding in women, hematuria, inter cranial hemorrhage and gastrointestinal bleeding.

Sources of Vitamin K

People usually do not suffer from a deficiency of vitamin K as it is widely found in our daily diet. It is abundantly found in green vegetables like spinach, broccoli, lettuce, alfalfa and cabbage. Cauliflower, yogurt, soya bean, wheat, oat and tomatoes also contain vitamin K.

Vitamin K can also be obtained from the consumption of nuts like cashew nuts, chestnuts and pine nuts. Fruits such as avocado and kiwi fruit are a significant source of this vitamin.

Vitamin K can be found in meat, eggs, cow's milk and pig's liver. However, vegetables are a richer source of vitamin K than animals. In addition to all these natural sources, vitamin K supplements are also available.

Deficiency of vitamin K is quite rare, as it is widely distributed in many sources of food and also because it is produced by the intestinal bacteria. Its absorption depends on bile salts and therefore, any disease of the liver which can impair bile secretion is more likely to cause a deficiency of this vitamin. Infants, are at a higher risk of suffering from a deficiency of this vitamin, as human milk is not a very rich source of vitamin K. People suffering from intestinal diseases, like the inflammatory bowel disease, may experience a deficiency of vitamin K, as the disease can impair intestinal functions. Certain medications such as antibiotics may also be an important factor leading to a vitamin K deficiency.

Freezing, pollution and exposure to radiation can cause a considerable spoilage of vitamin K. Therefore, sufficient care should be taken to avoid such conditions. Besides this, It is ideal to take this vitamin along with dietary fat. For taking supplementation, it is always desirable to follow the instructions of a certified physician.