Vitamin K1 – what it is, benefits, foods and deficiencies!

Vitamin K1 is often called phylloquinone. It is a fat-soluble vitamin that is stable in air and moisture, but decomposes in sunlight. It is found naturally in a wide variety of green plants. Vitamin K1 is also an antidote to coumatetralyl. Vitamin K1 is needed for post-translational modification of certain proteins, most of which are necessary for blood clotting.

What is Vitamin K1?

Vitamin K is a group of fat-soluble vitamins that share similar chemical structures. Vitamin K was accidentally discovered in the 1920s and 1930s after restricted diets in animals led to excessive bleeding.

While there are several different types of vitamin K , the two most commonly found in the human diet are vitamin K1 and vitamin K2 . Vitamin K1, also called phylloquinone, is mostly found in plant foods such as leafy green vegetables. It represents about 75% to 90% of all vitamin K consumed by humans.

Vitamin K2 is found in fermented foods and animal products, and is also produced by gut bacteria. It has several subtypes called menaquinones (MKs) which are named for the length of their side chain. They range from MK-4 to MK-13.

What is it for:

Vitamin K1 prevents bleeding through the blood clotting cascade. The best-known function of vitamin K1 in animals is as a blood clotting agent in the liver, where it forms blood clotting factors such as prothrombin (II), VII, IX, and X.

In general, we can say that vitamin K is considered essential because, without it, we have great difficulty in performing basic functions. One of them is blood clotting, that is, protection when there is damage to our arteries. Without clotting, we are prone to diseases and infections, in addition to having difficulty transporting oxygen to the heart. And that’s one of the reasons why vitamin K is strongly associated with heart health.

In addition, this vitamin has other more specific functions, such as dosing the protein and calcium present in the body, generating incredible benefits that we will mention below. Finally, we have to remember that good clotting can also act on several other organs besides the heart. A good example is to stop excessive menstruation and even reduce the risk of bleeding.

All these functions of vitamin K show us how essential it is and how risky its deficiency can be for our health in general. Let’s understand a little more about its benefits.

Benefits of Vitamin K1:

1. Blood clotting:

Several proteins involved in blood clotting depend on vitamin K to do their job. Blood clotting can sound like a bad thing, and sometimes it is. However, without this, you can bleed excessively and end up dying from a minor injury.

Some people have blood clotting disorders and take a medication called warfarin to keep the blood from clotting too easily. If you take this medication, you should keep your vitamin K intake consistent because of its powerful effects on blood clotting.

While most of the attention in this area has focused on dietary sources of vitamin K1 , it can also be important to monitor your vitamin K2 intake . One study showed that a single dose of vitamin K2 -rich natto altered blood clotting measures for up to four days. This was a much greater effect than foods rich in vitamin K1. So it’s probably a good idea to monitor foods rich in vitamin K1 , as well as vitamin K2 , if you’re on anticoagulant medication.

2. Improves bone health:

Many experts believe that vitamin K activates proteins necessary for bone growth and development. Several observational studies have correlated low levels of vitamin K1 and K2 with increased risk of bone fractures, although these studies are not as good at proving causes and effects as controlled studies.

Most controlled studies examining the effects of vitamin K1 supplements on bone loss have been inconclusive and show little benefit. However, a review of controlled studies concluded that vitamin K2 supplementation like MK-4 significantly reduced the risk of bone fractures. However, since this review, several large controlled studies have shown no effect.

Overall, available studies have been somewhat inconsistent, but the current evidence was convincing enough for the European Food Safety Authority to conclude that vitamin K is directly involved in maintaining normal bone health. More high-quality, controlled studies are needed to further investigate the effects of vitamin K1 and K2 on bone health and determine if there are any real differences between the two.

3. Improves heart health:

In addition to blood clotting and bone health, vitamin K  also appears to play an important role in preventing heart disease. Vitamin K activates a protein that helps prevent calcium from depositing in the arteries. These calcium deposits contribute to plaque development, so it’s not surprising that they’re a strong predictor of heart disease.

Several observational studies have suggested that vitamin K2 is better than K1 at reducing these calcium deposits and reducing the risk of heart disease. However, higher quality controlled studies have shown that vitamin K1 and vitamin K2 (specifically MK-7) supplements improve several measures of heart health.

However, more studies are needed to prove that vitamin K supplementation  actually causes these heart health improvements. Additionally, more research is needed to determine whether K2 is actually better for heart health than K1.

4. Treats diabetes:

While it is known that there are high levels of vitamin K in the pancreas, vitamin K deficiency results in excessive insulin release and reduced blood glucose clearance in rats. Recently, a placebo-controlled study (LOE=A) showed that the use of 30 mg of vitamin K2 supplementation increased insulin sensitivity in healthy young men through osteocalcin metabolism.

Vitamin K1 500 μg/day for 36 months of improved insulin resistance (significantly lower HOMA-IR) in men but not in women. Increased intake of vitamin K1 in a cohort study (LOE=B) was shown to decrease the risk of developing diabetes by 51%. A recent review suggests that vitamin K supplementation can be used as a new adjunctive therapy to improve glycemic control and quality of life.

5. Improves cognitive health:

Increased blood levels of vitamin K have been linked to improved episodic memory in older adults. In one study, healthy subjects over the age of 70 and with the highest blood levels of vitamin K1 had the highest verbal episodic memory performance.

6. Boosts brain function:

Vitamin K1 plays an important role in the nervous system and is also believed to support healthy brain function. It is involved in the metabolism of sphingolipids, a class of compounds found in brain cell membranes that control motor and cognitive behavior.

It also has anti-inflammatory properties and helps protect the brain from oxidative stress caused by free radical damage. Oxidative stress can damage cells and can even lead to the development of conditions like Alzheimer’s and Parkinson’s disease.

7. Improves insulin sensitivity:

Insulin is the hormone responsible for transporting sugar from the bloodstream to the tissues, where it can be used for energy. When you have a diet high in sugar and carbohydrates, your body tries to produce more and more insulin to keep up. Unfortunately, maintaining high levels of insulin can lead to a condition called insulin resistance , which decreases its effectiveness and results in high blood sugar.

8. Fight against cancer:

Some evidence has found that vitamin K can help kill cancer cells and may even reduce the risk of cancer . In a study by the Department of Medicine of the Division of General Internal Medicine at the University of Toronto, 440 postmenopausal women with weakened bones were supplemented with vitamin K1 for two years. Interestingly, taking vitamin K1 was associated with a 75% reduction in cancer incidence .

9. Stroke.:

Population research suggests that vitamin K1 intake  may be associated with a reduced risk of stroke.

10. Treat diabetes:

The form of vitamin K known as vitamin K1 can lower blood sugar levels . If you have diabetes and take vitamin K1 , monitor your blood sugar levels closely.

Foods Rich in Vitamin K1:

This essential vitamin is found primarily in green vegetables, fruits, fermented foods and animal products, which makes it easier to meet your needs through a healthy, well-balanced diet. See Foods Rich in Vitamin K1 Here:

• cabbage ;
• kale ;
• Broccoli;
• cucumbers;
• Brussels sprouts;
• spinach ;
• Cooked asparagus;
• plums;
• Bean;
• Yogurt;
• mayonnaise ;
• Margarine;
• Scallion;
• Herbs (dry and fresh);
• asparagus;
• Vegetable Oils;
• Fortified Cereals.

Table of foods rich in vitamin K1:

The following table shows the amount of vitamin K1 contained in your main foods:

Precautions and warnings:

1. Pregnancy and breastfeeding:

When given daily in the recommended amount, vitamin K is considered safe for pregnant and breastfeeding women. Do not use larger amounts without the advice of your healthcare professional.

2. Children:

Vitamin  K1  is likely safe for children when taken by mouth or injected into the body properly.

3. Kidney disease:

Too much vitamin K1 can be harmful if you are receiving dialysis treatments for kidney disease.

4. Liver disease:

Vitamin K1 is not effective in treating clotting problems caused by severe liver disease. In fact, high doses of vitamin K can make clotting problems worse in these people.

5. Reduced biliary secretion:

People with decreased bile secretion who are taking vitamin K1 may need to take supplemental bile salts along with vitamin K to ensure vitamin K absorption.

Symptoms of Vitamin K1 Deficiency:

Vitamin K1 is an essential factor for humans as it is responsible for the proper functioning of the proteins contained in the body. Vitamin K1 deficiency is very rare because, in healthy individuals, it is produced by the intestinal bacterial flora. However, in cases where there was a real lack of vitamin K, the body may react with symptoms such as nosebleeds or excessive bleeding and reduced bone density, resulting in a risk of fractures and frailties, due to the important role it plays. in the production of proteins such as osteocalcin .

Other relatively milder symptoms can be fatigue , restless sleep, nausea, colitis . Children are particularly at risk of vitamin K deficiency in the first few days of their lives and manifest symptoms such as hemolytic anemia, jaundice , hemorrhagic syndrome.