Introduction to Vitamin K1
Vitamin K is a family of fat-soluble vitamins, with two main forms in the human diet: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1, primarily from plant foods like dark leafy greens, is the most common dietary form. The name 'K' comes from the German word for coagulation, koagulation, reflecting its role in blood clotting. While its function in coagulation is well-known, vitamin K1 also benefits bone health and cardiovascular function. Most people get enough vitamin K1 through diet, but supplements might be needed for deficiency or specific health conditions.
The Role of Vitamin K1
Vitamin K1 is essential for blood coagulation, activating proteins needed for clotting. It aids wound healing and is important for preventing bleeding complications after surgery. Newborns receive a dose to prevent vitamin K-deficiency bleeding. Vitamin K1 also supports bone health by activating proteins for metabolism and mineralization. It is needed to activate osteocalcin, which binds calcium to bone, and studies suggest a link between intake and lower fracture risk, particularly in older adults. Some research suggests it works with vitamin D for better bone health. Emerging research suggests vitamin K may protect heart health by preventing calcium buildup in arteries. It activates matrix Gla-protein (MGP), which prevents soft tissue calcification, helping prevent arterial hardening and supporting arterial elasticity. Topical vitamin K1 can benefit skin by reducing bruising and dark under-eye circles and may soothe irritated skin. Both K1 and K2 are vital but differ in sources, absorption, and functions {Link: Open Heart https://openheart.bmj.com/content/2/1/e000300}. K1 comes mainly from plants, is absorbed less efficiently, is primarily involved in liver clotting functions, and has a short half-life. K2 comes from animal/fermented foods, is absorbed more readily, is distributed to other tissues, and has a longer half-life. While K1 supports bone mineralization, K2 may be more effective at preventing arterial calcification.
Food Sources of Vitamin K1
Include dark leafy greens like kale and spinach, cruciferous vegetables such as broccoli, oils like soybean oil, and herbs like parsley to increase K1 intake.
How to Supplement and Consider Potential Risks
Most healthy adults get enough vitamin K from their diet. Recommended daily intake is 120 mcg for men and 90 mcg for women. Consuming it with fat improves absorption. Vitamin K is generally safe, but consult a doctor before supplementing, especially if taking blood thinners like warfarin, as K1 can interfere. Those with absorption conditions may also need monitoring.
Conclusion: A Vital Nutrient with Far-Reaching Benefits
Vitamin K1 is vital for blood clotting, skeletal health, preventing arterial calcification, and skin health. A diet rich in leafy greens ensures adequate intake. Those with health concerns or on certain medications should consult a medical professional for guidance on diet or supplements. More information can be found at the {Link: NIH Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminK-Consumer/}.
