Functions of vitamin K Recommended daily dose Vitamin K deficiency Toxicity or hypervitaminosis Foods with higher vitamin K
The vitamin K , although popularly less known, is characterized by being one of the last vitamins that we find within the so-called fat-soluble vitamins .
It is a vitamin that, in turn, has three variants, two of them natural: on the one hand, vitamin K1 (coming mainly from green leafy vegetables, vegetable oils, whole grains or meats such as liver), and vitamin K2 (produced by intestinal bacteria). However, the vitamin K3 is a synthetic version that tends to duplicate the nutritional power of the two previous ones, and that is administered in people who can not metabolize adequately the K vitamins of natural origin.
Main functions of vitamin K
The vitamin K participates in the following basic functions of our organization:
- Blood clotting In the liver, vitamin K participates in the synthesis of certain factors that are part of the blood clotting itself, helping to stop the hemorrhage of the blood vessels in case of damage.
- Metabolism of bones : it participates in bone metabolism since osteocalcin (a bone protein) requires this vitamin for its maturation.
Recommended daily dose of vitamin K
|0 to 6 months|
|7 to 12 months|
|1 to 3 years|
|4 to 8 years|
|9 to 13 years|
|14 to 18 years|
|19 to 50 years||120||90|
|More than 50 years||120||90|
Vitamin K deficiency
Due to the presence in large quantities of vitamin K in many foods, it is often uncommon to vitamin K deficiency . However, when there is a lack of vitamin K it is usually common for the following symptoms to appear:
- Bleeding in the gums
- Bleeding in the nose
- Bleeding in the urine and / or stool
- Abundant menstruation
- Bruises before small or minimal trauma
Vitamin K hypervitaminosis toxicity
In regard to both vitamin K1 and vitamin K2, the truth is that no adverse or secondary effects have been found when there is a excessive dose of vitamin K .
However, in case of excessive consumption of vitamin K3 can interfere with the normal function of glutathione, a protective antioxidant of cells against the 'attacks' of free radicals, which can cause damage.