Vitamin K: Nature's Band-Aid

Interesting Facts About This Mysterious Vitamin

Oct 11, 2007 Samantha Rufle

Vitamin K, or phylloquinone, is often found in topical creams used to minimize dark circles and spider veins.

Vitamain K, a fat soluble vitamin, plays an important role inside the body. It helps bones absorb and retain calcium. Studies have shown that a diet rich in vitamin K can prevent bone fractures in women. It can also aid in blood clotting and prevent excessive bruising. Few studies have been done on vitamin K, but those that have been carried out suggest it kills cancer cells.

Daily recommended amount for adults

While the body needs at least 60 milligrams of vitamin K per day, it was thought at one time that most people produce enough vitamin K in their colon and do not need to worry about supplementing. Newer research findings show that the body only produces about half of what it needs. The rest comes from diet.

Overdose on vitamin K?

The body tolerates vitamin K very well. There are no known side effects of too much vitamin K.

Deficiency causes and deficiency symptoms

Deficiencies are rare, and most people get enough plenty of vitamin K through diet and the good bacteria in the colon. When deficiencies in Vitamin K do occur, they can cause blood to clot too slowly, resulting in excessive bleeding, blood in urine and stool, and nose bleeds. Long-term deficiencies can result in osteoporosis.

Deficiencies are often caused by excessive use of antibiotics and cholesterol blockers. Antibiotics kill the good bacteria present in the colon that make naturally occurring vitamin K in the body. Cholesterol blockers prevent the vitamin K from being absorbed through the walls of the intestines.

Vitamin K is also used in the liver, and liver problems can also cause vitamin K deficiencies. People with severe intestinal colitis, Crohn's disease or other intestinal problems can have problems absorbing vitamin K. So for people with these problems it may be important to eat a lot of vitamin K-rich foods and possibly take supplemental injections to keep vitamin K levels up.

Food sources for vitamin K

To ensure that the body is always producing vitamin K, eat probiotic foods like yogurt, cheese and other foods containing live active probiotic cultures. Eating probiotics is especially important when taking antibiotics.

The body does produce half of the vitamin K your body needs, but many foods are also good sources of vitamin K. Plant foods like broccoli, cabbage and spinach are good plant sources of vitamin K. Eggs, milk, and liver are great animal derived sources.

• Fact: Unfortunately, many foods have never been evaluated for vitamin K content because of the old idea that the body produced enough on its own.

The copyright of the article Vitamin K: Nature's Band-Aid in Nutrition is owned by Samantha Rufle. Permission to republish Vitamin K: Nature's Band-Aid in print or online must be granted by the author in writing.

Leafy greens are a great source of vitamin K.