All About Vitamin K

19 october 2023

Have you ever considered the crucial role that vitamin K plays in your body? Read on to discover everything about vitamin K, from its various forms to its dietary sources and its importance for infants.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin that plays an essential role in various bodily functions. It is particularly known for its contribution to normal blood clotting and the maintenance of normal bones.

Did you know... vitamin K gets its name from the Danish word "Koagulations Vitamin," coined by Danish researcher Hendrik Dam? This is because vitamin K plays a significant role in blood clotting, also known as coagulation.

What are the Different Forms of Vitamin K?

Vitamin K can be divided into K1 (also known as phylloquinone) and K2 (menaquinone). Vitamin K1 is less easily absorbed by our body compared to vitamin K2. However, we primarily consume a lot of vitamin K1 through our Western diet as it is found in various types of (mainly) green vegetables.

Want to know more? Discover all about vitamin K2 here.

Did you know… we can convert a small portion of the vitamin K1 intake in our body to vitamin K2? About 90% of our vitamin K intake is vitamin K1 and only 10% is vitamin K2, so it is important to ensure you also get enough vitamin K2.

How is Vitamin K Absorbed?

Vitamin K is absorbed in the small intestine and stored in the liver and fatty tissue.

Factors Affecting Vitamin K Absorption:

Fat Intake: As it is a fat-soluble vitamin, its absorption is enhanced by dietary fats.
Medication: Some medications can affect the absorption of vitamin K.

Where is Vitamin K Found?

Vitamin K1 (phylloquinone): Mainly found in plant-based foods such as green leafy vegetables.
Vitamin K2 (menaquinone): Mainly present in fermented foods and animal products such as cheese and eggs.

What is Vitamin K Good For?

Vitamin K is primarily known for its role in blood clotting. Vitamin K contributes to normal blood clotting. Additionally, vitamin K also contributes to the maintenance of normal bones.

Why Combine Vitamin K with Vitamin D?

Both vitamin K and vitamin D are involved in calcium absorption. Calcium is a building block that helps maintain strong bones and teeth, and vitamin D in the body ensures adequate calcium absorption from food. In this process, vitamin K also plays a role. Besides helping with normal blood clotting, vitamin K ensures that the calcium absorbed by vitamin D from food is actually absorbed by the bones.

What is the Recommended Daily Allowance of Vitamin K?

The recommended daily allowance of vitamin K varies by group. Particularly for breastfed infants, this is somewhat higher. See the table below for how much vitamin K each group needs:

Group	Recommended Amount (micrograms per day)
Infants up to 12 weeks	150
Adults	70-120

Vitamin K Deficiency

A vitamin K deficiency does not occur easily. However, there are two situations where a vitamin K deficiency can occur:

Newborn babies: newborns do not yet have a store of vitamin K and also lack sufficient gut bacteria to produce enough vitamin K themselves.
Adults on long-term antibiotics: antibiotics can destroy our gut bacteria, which we need for the production of vitamin K.

What are the Consequences of Excess Vitamin K?

An excess of vitamin K is virtually unheard of, and any potential negative effects are not known.

Can I Take Vitamin K Supplements During Pregnancy?

Yes, taking vitamin K supplements during pregnancy is safe. Always consult your healthcare provider before starting supplements during pregnancy to ensure safe and healthy intake.

Can My Baby Use Vitamin K Supplements?

Yes, it is advisable especially in the first three months. Formula often contains enough vitamin K to meet your newborn's needs. However, breastfed babies need 150 micrograms of vitamin K per day. If your child receives more than 500 ml of formula per day, additional vitamin K is not necessary.

In Conclusion

Vitamin K is important for both blood clotting and bone health. Ensure you receive enough from your diet.

Would you like to know more about vitamin K or are you looking for personal advice? Contact our health coaches via the online chat or visit a store near you.