The importance of Vitamin K

Discover the importance of vitamin K for a healthy body. There are two variants of this vitamin: K1, from plant foods, and K2, from animal origin. Bacteria in the intestines also contribute to the production of vitamin K2. This vitamin is essential for proper blood clotting and plays a crucial role in bone production.

Functions of Vitamin K

1. Antioxidant: Vitamin K acts as a powerful antioxidant and even activates vitamin E.
2. Blood clotting: An essential role in the clotting process, maintaining the balance between proteins that promote and delay clotting.
3. Bone production: Vitamin K is essential for the protein osteocalcin, which regulates the balance between bone breakdown and bone formation.

Sources of Vitamin K

• K1: Green leafy vegetables, grains, vegetables, and fruits.
• K2: Liver, cheese, and eggs.

Amount of Vitamin K in some foods:

• Sauerkraut/Brussels sprouts (100g): 1.500 micrograms
• Chicken (100g): 500 micrograms
• Spinach (100g): 415 micrograms
• Broccoli (100g): 175 micrograms
• Carrots (100g): 65 micrograms

Causes of Vitamin K Deficiency

• Alcohol: Excessive use inhibits liver function, which reduces blood protein production.
• Medicines: Antibiotics disrupt intestinal flora and vitamin K production in the large intestine.
• Liver disorder: Impaired liver function hinders vitamin K recycling and storage.
• Newborns: Lack of vitamin K in newborns due to underdeveloped liver and sterile intestine.

Applications

• Babies: To prevent bleeding, all babies receive extra vitamin K shortly after birth. Breastfed babies need extra K (25 micrograms) daily during the first three months.
• Bone decalcification: Vitamin K stimulates osteocalcin production, crucial for bone building and the prevention and possible treatment of osteoporosis.

Consequences of a disturbed Vitamin K balance

• Poor blood clotting with spontaneous bleeding.
• Bone decalcification.

Daily amount

There is no official recommended daily amount in the Netherlands yet. In the United States, 120 micrograms for men and 90 micrograms for women are recommended. Optimize your health with vitamin K and ensure a balanced diet!