Vitamin K

Vitamin K, often referred to as the "blood clothing vitamin", is one of the fat soluble vitamins, essential for the functioning of several proteins involved in blood clothing.

The ability to bind calcium ions is needed for activating the 7 vitamin K dependent clotting factors in the coagulation cascade (i.e series of events, each dependent on the other that will stop bleeding through clot formation). Blood clotting is necessary in order for your wounds to heal.

Since baby’s for the first few days of life lack the bacteria necessary to produce Vitamin K (V-K), they are usually given V-K to start the blood clotting process.

V-K has three forms: phytomenadione, menaquinane and menadione commonly referred to as quinines.

Your body is able to produce V-K by using the bacteria found in the large intestines.

V-K also plays a significant role in preventing heart and coronary disease by keeping calcium away from artery walls. This regulation of calcium can also reduce the risk of developing kidney stones.

V-K is needed to form the proteins necessary to build strong bones and teeth.

Women are sometimes treated with V-K, in particular in case of heavy bleeding during their menstrual cycles or during postmenopausal where it can prevent the onset of osteoporosis by helping to increase bone mass.

Deficiency effects

A V-K deficiency is uncommon because a) it is widespread in foods, b) the V-K cycle conserves vitamin K, and c) menaquinones are synthesized by bacteria in the large intestine.

However in case of a deficiency of V-K this can result in developing bruises more quickly than normal or that you bleed easily (for example nose bleeds, bleeding gums, blood in the urine and extremely heavy menstrual bleeding).

Since V-K is crucial to the blood clothing process the most recognizable symptom is the amount of time it takes your blood to clot. Because of this minor injuries can easily become very serious.

Foods high in Vitamin K

The best naturally-occurring resources of V-K are leafy green vegetables: broccoli, spinach, okra, asparagus, kale, cabbage, collard greens, brussel sprouts and green beans.

Other resources are dairy products, liver, eggs, fish, corn and soya oil, potatoes, nuts, seaweed, alfalfa and lentils.

The recommended daily intake of V-K for adolescents is 75 mcg per day, for adult men is 120 mcg per day and for adult women is 90 mcg per day.