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Vitamin K, the name may sound unfamiliar, but it plays an amazing role in our bodies, especially when it comes to keeping bones healthy and ensuring normal blood clotting. Let's take a closer look at this key nutrient and see how it plays an important role in our daily lives.
Introduction to Vitamin K and why it matters
Vitamin K is a fat-soluble vitamin that comes in two main forms: vitamin K1 and vitamin K2. Vitamin K1 is mainly found in green leafy vegetables, such as spinach, kale, and broccoli.
Vitamin K2 is mainly derived from fermented foods and some animal products, such as natto and animal liver. This vitamin plays two key roles in our body: helping blood clot and maintaining bone health.
The relationship between vitamin K and blood clotting function
When it comes to blood clotting, vitamin K is absolutely essential. It plays an important role in the blood clotting process.
Our body has a number of clotting factors, such as prothrombin (Factor II), Factor VII, Factor IX, and Factor X, which are proteins that are dependent on vitamin K. Vitamin K helps these proteins complete the carboxylation process, making them active and able to work properly.
If the body is deficient in vitamin K, these clotting factors cannot be carboxylated properly, and as a result, there is a problem with the blood clotting process. For example, in a 2011 study conducted by Nakano et al. in Japan, they found that older men with low serum vitamin K1 levels had significantly reduced blood clotting function.
The average serum vitamin K1 level of 82.2-year-old men was only 1.22 nmol/L, which showed significant impairment of coagulation function.
Effects of vitamin K on bone health
The role of vitamin K in maintaining bone health should also not be overlooked. Osteocalcin (OC) and matrix Gla protein (MGP) are two important vitamin K-dependent proteins.
Osteocalcin plays an important role in bone mineralization, while matrix Gla protein helps prevent vascular calcification. Vitamin K ensures that these proteins function properly by helping them complete their carboxylation.
Vitamin K deficiency leads to increased levels of uncarboxylated osteocalcin (ucOC), which is not effectively involved in the bone mineralization process, increasing the risk of fractures.
A 2002 study conducted by Binkley et al. in the United States showed that healthy adults need to consume more than 250 mcg of vitamin K per day to maximize osteocalcin γ-carboxylation. This study shows that the intake of vitamin K required for γ-carboxylation is much higher than that required to maintain normal coagulation.
Markers and methods of evaluating vitamin K deficiency
So, how do we know if we're vitamin K deficient? The method of assessing vitamin K deficiency or insufficiency is primarily to measure uncarboxylated vitamin K-dependent protein (ucVKDP) in serum.
These ucVKDPs include uncarboxylated osteocalcin (ucOC) and uncarboxylated matrix Gla protein (ucMGP). These indicators are sensitive markers to assess tissue-specific vitamin K deficiency.
For example, in a 2012 study conducted in Japan by Tsugawa et al., vitamin K intake in adolescents was assessed by measuring serum ucOC and PIVKA-II levels. The study found that adolescents needed 155-188 mcg of vitamin K per day for normal bone formation and 62-54 mcg per day for normal blood clotting.
Dietary sources of vitamin K and supplementation recommendations
To maintain adequate vitamin K levels, we should include foods rich in vitamin K in our daily diet. Vitamin K1 is mainly found in green leafy vegetables such as spinach, kale, and broccoli, while vitamin K2 is mainly found in fermented foods such as natto and animal liver.
In addition to dietary intake, dietary supplementation may also be considered for some people at risk of vitamin K deficiency.
Potential effects of vitamin K on cardiovascular health
Vitamin K also plays an important role in cardiovascular health. Matrix Gla protein (MGP) is an important vitamin K-dependent protein with a potent inhibitory effect on vascular calcification. Vitamin K deficiency leads to increased levels of uncarboxylated MGP (ucMGP), which increases the risk of vascular calcification.
A 2013 study by Dalmeijer et al. in the Netherlands found a significant negative correlation between ucMGP levels and the degree of arterial calcification in older women. The study was conducted in healthy women and was found to have a significant increase in coronary artery calcification in women with higher levels of ucMGP.
epilogue
Vitamin K plays a vital role in maintaining our bone health and ensuring normal blood clotting function. Through scientific and reasonable dietary habits and necessary dietary supplements, we can effectively prevent vitamin K deficiency, thereby promoting bone and cardiovascular health and reducing the risk of related diseases.
Understanding and valuing the importance of vitamin K will help us better maintain our health.
Finally, what experiences and insights would you like to share? Feel free to leave a message in the comment area!
bibliography
1. Nakano T, Tsugawa N, Kuwabara A, Kamao M, Tanaka K, Okano T. High prevalence of hypovitaminosis D and K in patients with hip fracture. Asia Pac J Clin Nutr. 2011; 20(1):56-61.
2. Kuwabara A, Himeno M, Tsugawa N, Kamao M, Fujii M, Kawai N, Fukuda M, Ogawa Y, Kido S, Okano T, et al. Hypovitaminosis D and K are highly prevalent and independent of overall malnutrition in the institutionalized elderly. Asia Pac J Clin Nutr. 2010; 19(1):49-56.
3. Binkley NC, Krueger DC, Engelke JA, Chappell RJ, Suttie JW. A high phylloquinone intake is required to achieve maximal osteocalcin gamma-carboxylation. Am J Clin Nutr. 2002; 76(5):1055-1060.
4. Tsugawa N, Uenishi K, Ishida H, Minekami T, Doi A, Koike S, Takase T, Kamao M, Mimura Y, Okano T. A novel method based on curvature analysis for estimating the dietary vitamin K requirement in adolescents. Clin Nutr. 2012; 31(2):255-260.
5. Dalmeijer GW, Van Der Schouw YT, Vermeer C, Magdeleyns EJ, Schurgers LJ, Beulens JW. Circulating matrix Gla protein is associated with coronary artery calcification and vitamin K status in healthy women. J Nutr Biochem. 2013; 24(4):624-628.