While writing my article on Romaine lettuce I became interested
in the health benefits of Vitamin K. Vitamins are organic compounds and vital
nutrients that cannot be synthesized by the body (although some are synthesized
by gut bacteria.) Vitamin K is a group of fat-soluble vitamins found mainly in
green leaves and is essential for the blood-clotting process.
The K vitamin group includes phylloquinone ( vitamin K1 ),
menaquinone ( vitamin K2 ), and
menadione ( vitamin K3 ). It is
extremely important that individuals who take blood thinners (anticoagulants such as
warfarin) must be careful to keep their vitamin K intake stable.
Researcher
has shown that vitamin K is involved in building bone. Low vitamin K levels in
the blood is linked to low bone density. The Nurses’ Health Study demonstrates
that women who get at least 110 micrograms of vitamin K a day are less likely
to break a hip. Research shoes nurses who eat a serving of lettuce or other
green, leafy vegetable every day cut hip fracture risk in half compared to
those eating one serving a week. The Framingham Heart Study demonstrated correlation
between high vitamin K intake and reduced risk of hip fracture for men and
women, while women demonstrated increased bone density. Data suggests that only
one in four Americans meets the national dietary goal for vitamin K.
Vitamin
K is fat-soluble vitamin and is stored in the body’s fat tissue and liver. Generally,
a vitamin K deficiency is rare because it is found in leafy green foods and it
is synthesized by intestinal bacterial. Taking oral antibiotics can kill off
the intestinal bacteria leading to a mild deficiency, typically in those with
low K levels already. Excessive bleeding or oozing from the gums or nose is an
indication of low K levels.
Heath
factors that may lead to vitamin K deficiency include: Gallbladder or biliary
disease, Cystic fibrosis, Celiac disease, Crohn's disease, Liver disease, Taking
blood thinners, such as warfarin (Coumadin), Long-term hemodialysis and Serious
burns.
Because
babies are born without any intestinal bacteria and do not get enough vitamin K
from breast milk, they receive vitamin K injections to prevent the possibility
of bleeding, particularly in the brain. Premature newborns are at greatest risk
for vitamin K deficiency. Mothers on seizure medications may develop K
deficiency and are often given oral vitamin K for 2 weeks before delivery to
protect the baby.
Your
body needs vitamin K to use calcium to build bone. Vitamin K creates greater
bone density, while low levels of K are found in those with osteoporosis and is
associated with a higher risk of osteoarthritis. Optimal levels of vitamin
K improves bone health, reduces the risk of bone fractures in postmenopausal
women at risk for osteoporosis. Male and female athletes have found that
vitamin K helps maintain bone health.
Significant
amounts of vitamin K are found in beef liver, green tea, turnip greens,
broccoli, kale, spinach, cabbage, asparagus, and dark green lettuce. Chlorophyll
the substance that gives plants their green color provides vitamin K. Other
foods high in K2 include raw dairy products such as soft cheeses, raw butter,
and kefir, and sauerkraut. Only grass fed animals (not grain fed) naturally
develop high K2 levels. The K2 content of pasteurized dairy, and products from commercial,
confined animal feed lot operations are not high in K2 and should be avoided.
While
freezing foods may destroy vitamin K, cooking does not affect it. Water-soluble
chlorophyll, a common form of vitamin K, is found over the counter in drug or
health food stores and is available in tablet, capsule, and liquid forms. For
those whose bodies can’t absorb enough vitamin K, a multivitamin containing
vitamin K is recommended rather than an individual K supplement.
At
recommended doses vitamin K has few side-effects. However, if there is a
potential for medication interactions take dietary supplements under the
supervision of a health care provider. People taking warfarin (Coumadin) should
not take vitamin K and those in kidney dialysis may have harmful effects from
too much vitamin K. Cholesterol-lowering
medications reduce how much fat your body absorbs and may also reduce
absorption of fat-soluble vitamins including vitamin K.
Dr. Mercola tells us vitamin K is essential to build
strong bones, prevent heart disease, and is essential for many other body
processes. He refers to vitamin K as the forgotten vitamin because its role and
benefits are often overlooked. Vitamin K is an important adjunct to vitamin D. If you are deficient in one, then neither works
optimally in your body.
Dr.
Cees Vermeer, one of the world's top vitamin K researchers, tells us just like
with vitamin D nearly everyone is deficient in vitamin K. Although most
of us get enough K from the diet to maintain adequate blood clotting, typically
we do not get enough to protect us from many other health problems. Vitamin K
deficiency is associated with arterial calcification, cardiovascular disease,
varicose veins, brain health problems (including dementia), osteoporosis, tooth
decay, prostate cancer, lung cancer, liver cancer, leukemia, and infectious
diseases such as pneumonia.
Vitamin
K2 in concert with vitamin D is known to prevent hardening of the arteries and
heart failure. Research suggests it may keep calcium out of your artery linings
and other body tissues.
Vitamin
K2 is an important nutritional intervention for improving your bone density
functioning as the biological "glue" that helps plug calcium and
other important minerals into your bone matrix. Japanese research data show
that supplemental vitamin K2 produces a 60 percent reduction in vertebral
fractures and an 80 percent reduction in hip and other non-vertebral fractures.
A study published in the International
Journal of Oncology (September 2003) found that lung cancer patients treated
with vitamin K2 displayed a slowed growth rate of cancer cells. In research
published in the Alternative Medicine Review (August 2003) involving 30
patients with liver cancer who took oral vitamin K1, data revealed the disease
stabilized in six patients; seven patients had a partial response; and seven
others had improved liver function. In 2008 a German research group found vitamin
K2 provides substantial protection against prostate cancer.
Life
Extension magazine (March 2004) reported researchers found that vitamin K beneficial
effects include: may help in prevent Alzheimer’s disease, improves insulin sensitivity, 20 percent less likely to develop type 2 diabetes, may help to reduce bruising and antioxidant properties.
