Vitamin K is a fat-soluble vitamin, like vitamins A, D, and E. Therefore, ingested through food, and can only develop its full benefits along with healthy fats or oils.
These vital substances are only insufficiently absorbed if, for example, a low fat diet is carried out.
There are two natural types of vitamin called vitamin K1 and vitamin K2. K1 is ingested primarily through food. In contrast, the K2 is formed largely by microorganisms in the body and can be absorbed directly through the intestinal cells.
So a healthy intestine and, above all, a well-functioning intestinal flora play a decisive role.
What exactly does vitamin K in your body?
Vitamin K1 is primarily necessary for the regulation and function of blood clotting and works primarily in the liver. This vital function has been in the foreground for a long time and was the most important factor in vitamin K.
This has changed in recent years and the importance of vitamin K for the health of bones and blood vessels has received increasing attention. However, the origin of these positive aspects is only attributed to vitamin K2.
It must also ensure that calcification in blood vessels or cartilage are reduced and even existing ones are reversed.
That is why we need this important vitamin for bones to stay strong for a long time.
Just imagine the positive effect that this vitamin ensures that calcium is not deposited in our arteries, but is used to build bones.
As a result, it has a preventive effect against diseases such as osteoporosis and arteriosclerosis, which do not arise overnight but over the years. It not only has a regulatory function but also protective for our body.
What foods are suitable?
Vitamin K1 is ingested through food and is found mainly in green foods.
It is contained in all green leafy vegetables such as lettuce or spinach, kale, broccoli, Brussels sprouts, but also in cauliflower and white cabbage. The use of fresh herbs such as parsley and chives is also recommended.
The food sources of vitamin K2 are raw sauerkraut, offal such as liver, butter, some cheeses, egg yolk, and especially the soy product. There are significantly fewer foods that offer K2 as important.
In addition, unfortunately, these foods are generally not consumed in sufficient quantities.
Many people are very frugal when it comes to vegetables and almost no one wants a liver or soy products every day. Daily consumption of green vegetables is also not really the rule.
Can there be a deficiency?
A marked deficiency is shown by reduced blood clotting. This can also be manifested by rapid onset bruises that disappear very slowly.
Also, nosebleeds can be a sign of lack of vitamin K. There is a great danger of internal bleeding, which is not stopped by altered blood clotting.
Weakness in impulse increased susceptibility to infections and also a persistent headache may also indicate a slight vitamin K deficiency.
Deficiency symptoms often only appear after years. Especially in the teeth due to decay, or the decrease in bone density, the formation of kidney stones, and the poor state of blood vessels.
Therefore, proper care is absolutely important for health. It makes perfect sense to increase this vitamin balance by adding nutritional supplements.
What is the recommended amount?
The daily requirement that a person needs from this vitamin is not yet clearly known. An additional daily dose of the vitamin is recommended as it has more functions than we thought in the past.
There is different information about the amount of daily intake. Young adults should consume about 60-70 micrograms per day and the elderly 80-120 micrograms per day.
Since these amounts are often not reached with the current diet, additional supplementation with adequate preparation is recommended.
Can there be an overdose?
An overdose is possible in very rare cases . However, too high a dose due to injections can cause allergic reactions. A dose that is too high could harm babies, because it can cause the breakdown of red blood cells.
If you turn to natural vitamin providers when eating the right foods, there are no known side effects. So far no side effects have been reported, even when taken with food supplements.
Vitamin K is responsible for several coagulation proteins in the liver.
When can there be a greater demand?
There is increasing evidence that in a healthy adult, taking vitamin K helps prevent bone diseases such as osteoporosis and also cardiovascular diseases.
But especially the elderly, children in the growth phase and also athletes benefit from an additional intake since the daily requirement generally cannot be properly absorbed through the diet.
In conclusion, it can be said that for almost everyone, taking vitamin K through a good dietary supplement is beneficial for the body and health.