Vitamin K is an important nutrient that your body needs in regular amounts. It derives its name from the German word "koagulation," or coagulation, the process by which your body forms blood clots. Vitamin K is a vital element in this process, and it also plays a role in helping you maintain healthy bones.
Types
Vitamin K is a fat-soluble organic compound, meaning that your body stores it in your fatty tissue. There are two main types of vitamin K: phylloquinone and menaquinone. Phylloquinone is derived from plants and is the most commonly encountered form of the vitamin, since it is found in a variety of vegetables. It is also non-toxic. Menaquinone, on the other hand, is often used as a supplementary form of vitamin K; however, your body cannot absorb large quantities of this particular variety. Bacteria in your lower intestines manufacture menaquinone naturally.
Blood Clotting
Vitamin K plays an essential role in bleeding control and blood clotting. It helps your body manufacture 4 of the 13 proteins called coagulation factors that cause your blood to clot when injuries occur. A deficiency in vitamin K can lead to easy bruising and uncontrollable bleeding, which is especially dangerous for infants. Other signs of low vitamin K include bleeding gums, bloody urine and stool, and frequent nosebleeds. If you are currently taking an anticoagulant, such as warfarin, you must take care to monitor your vitamin K intake as well, since it counteracts the effects of the drug.
Bone Health
Besides being critical for blood clotting, vitamin K helps your body develop and maintain strong bones. Research studies have shown a link between improvements in bone density and supplementation with vitamin K, the American Cancer Association notes. This is important for senior citizens, and elderly women in particular, since this may help cut the risk of osteoporosis and bone fracture. For instance, a report from the Nurses' Health Study showed that women who consumed at least 110 micrograms of vitamin K daily had a 30 percent reduction in their risk for hip fracture, the Harvard School of Public Health explains. However, further research is needed in this area before a conclusive link can be established.
Dietary Sources
You can get your daily dose of vitamin K from several different sources. Green, leafy vegetables are the best dietary sources; these include cabbage, broccoli, Brussels sprouts, parsley, collard greens and kale. Okra, avocados, prunes and asparagus, soybeans and cereals also contain high amounts of this vitamin, as do many commonly used cooking oils. Many multivitamin supplements contain vitamin K; however, it is still best to get it from natural sources such as fresh vegetables.
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