Vitamins are organic substances that facilitate normal growth, aid organ and cellular processes and strengthen the immune system. They can be classified as fat-soluble or water-soluble. Fat-soluble vitamins, unlike their water-soluble counterparts, are stored in the body for longer periods of time. One fat-soluble vitamin that is important for proper blood clotting and bone and cellular health is vitamin K --- the "K" standing for "koagulation," the German word for coagulation.
Importance and Deficiencies
Vitamin K is necessary for the proper functioning of proteins that form blood clots. Vitamin K deficiencies, which can result from low dietary intakes of the vitamin or from medical conditions that impede proper fat absorption, will result in poor blood clotting and excess bleeding. Newborns are particularly at risk for deficiencies of the vitamin, and doctors typically administer vitamin K injections at birth to prevent hemorrhaging.
Bone Health
Researchers have identified three proteins in bone that depend on vitamin K for their functioning: osteocalcin, matrix Gla protein and protein S. Osteocalcin works to bind minerals, while matrix Gla protein prevents the hardening of tissue and cartilage and aids normal bone growth. The role of protein S in bone health is unclear, but those with deficiencies in the protein experience excessive blood clotting and low bone density.
Cellular Growth
Researchers isolated vitamin K-dependent protein Gas6 in 1993. Although more research is needed to clarify the protein's role in the body, Gas6 seems to have a role in cell-signaling and cellular growth, including protecting cells against self-destruction.
Sources
Phylloquinone, the form of vitamin K that exists in foods, is primarily found in vegetables, particularly green vegetables such as spinach, collards, kale, broccoli and cabbage. Nonvegetable sources of the vitamin include strawberries, whole milk and soybean oil. While vitamin K is available in supplement form, most people get adequate amounts of the vitamin from their diet, and supplements are generally not necessary. For those who have difficulty digesting dietary fats, however, water-soluble varieties of the vitamin are available and may be of interest.
Recommended Intake
While maintaining adequate amounts of vitamin K is not a problem for most people, the Food and Nutrition Board of the Institute of Medicine recommends the following: 120 mcg per day for adult males and 90 mcg per day for adult females. Adolescents and children require less vitamin K. People taking anticoagulants should try to maintain a stable daily intake of the vitamin.
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