Vitamin K Benefits, Sources and Side Effects

Vitamin K can be found in two forms in various food sources. These forms are vitamin K1 and vitamin K2. Vitamin K1 (phylloquinone or phytomenadione) is commonly found in plant-based food sources such as dark green leafy vegetables, whereas Vitamin K2 (menaquinone) is more commonly found in animal food sources and fermented dairy products.

Vitamin K is mainly found in cooked dark green vegetables such as spinach, broccoli, coleslaw, and asparagus. It is also found in foods such as soybean oil, grapes, plums, kidney beans, and certain traditional fermented foods such as Natto (fermented soy) and Sauerkraut. The main sources of vitamin K include dietary sources and supplements. Here are some of the major sources:

1. Dietary sources

Vitamin K is found naturally in a variety of foods. Major dietary sources include:

• Green leafy vegetables: Such as spinach, broccoli, and kale.
• Cabbage and Brussels sprouts: These vegetables are rich in vitamin K.
• Fish, meat, and eggs: These are also good sources of vitamin K.
• Soy oil and canola oil: These oils contain a good amount of vitamin K.
• Fortified foods: Such as fortified cereals and juices, which are enriched with vitamin K.

2. Supplements
If enough vitamin K is not being obtained from natural sources, supplements can be an effective option. Vitamin K supplements can be consumed as per the doctor's advice. This can be especially useful for those who are suffering from vitamin K deficiency.

FSSAI has released a report on the recommended daily intake of vitamin K. Vitamin K is an important nutrient that plays a vital role in blood clotting and bone health. Vitamin K is a fat-soluble vitamin that is primarily required for blood clotting, bone health and calcium absorption in bones. Vitamin K deficiency can lead to bleeding and bone weakness. This makes it necessary to ensure adequate intake across all age groups.

FSSAI Recommendations
FSSAI's new report has divided the recommended daily intake of vitamin K for different age groups and special circumstances into the following categories:

For Infants Aged 0-12 Months
Vitamin K is important for the growth of infants and the proper functioning of their blood clotting process. FSSAI recommends 10 µg (micrograms) of vitamin K daily for infants aged 0-12 months. Vitamin K deficiency in infants can cause bleeding problems, so it is specially provided to newborns.

For Children Aged 1-9 Years
Vitamin K is essential for the growth and health of children. FSSAI has recommended 15 µg of vitamin K daily for children aged 1-3 years and 20 µg of vitamin K daily for children aged 4-9 years.

For Adolescent Boys And Girls Aged 10-18 Years
The body grows rapidly during adolescence, so the requirement of vitamin K is higher for this age group. FSSAI has recommended 30 µg of vitamin K daily for adolescents aged 10-18 years. This amount is important for maintaining bones and blood health of adolescents.

For Adults Aged 19 Years And Above
It is important for adults to maintain an adequate amount of vitamin K to maintain blood clotting and bone strength. According to FSSAI, the recommended daily intake of vitamin K for adults aged 19 years and above is 55 µg.

For Pregnant And Lactating Women
Pregnant and lactating women need adequate vitamin K for their health and that of their baby. The recommended daily intake of 55 µg of vitamin K is essential for the development of the baby and the health of the mother.

A person is said to be deficient in vitamin K only when their body takes longer than the normal time to form a blood clot in case of an injury. On an average, human body takes somewhere between 10 and 14 seconds to form a blood clot on an injury site.

Late clotting in case of vitamin K deficiency occurs because the prothrombin activity of the blood (i.e. the protective function of the blood to clot) is significantly reduced due to the deficiency of vitamin K. Therefore, excess or abnormal bleeding is often the first and only sign of vitamin K deficiency. However, these signs do no manifest or show up clearly except in severe cases. Thus, vitamin K deficiency is not diagnosed easily.

A deficiency of vitamin K may occur in newborns because of low levels of this vitamin in breast milk and during birth. Deficiency of vitamin K is rare in healthy adults. Individuals who have severe digestive disorders and have been taking antibiotics for long may be at a risk of developing vitamin K deficiency.

Effects of Vitamin K Deficiency

Vitamin K deficiency can cause many health problems, such as:

• Bleeding Problems: Vitamin K deficiency can slow down the blood clotting process, leading to excessive bleeding even after minor injuries.
• Bone Weakness: Vitamin K plays an important role in the formation and strengthening of bones. Its deficiency can increase the risk of bone weakness and osteoporosis.

Effects of Vitamin K Excess

Vitamin K excess is rare, as it is not stored in the body in excess. However, excessive intake of vitamin K can cause some problems, such as:

• Blood Thinning And Increased Risk Of Bleeding: Excessive intake of vitamin K can thin the blood and increase the risk of bleeding.
• Nausea and Stomach Pain: Excessive intake of vitamin K can cause stomach problems.

Vitamin K is extremely important for our body, and ensuring adequate intake is essential for health. The new FSSAI report has clarified the daily recommended intake of vitamin K for different age groups and special conditions. The recommended intake of vitamin K for infants, children, adolescents, adults, and pregnant and lactating women has been determined keeping in mind their special needs. Adequate intake of vitamin K can be ensured through dietary sources and supplements, which improves blood clotting and bone strength. To ensure the right amount of vitamin K, consume green leafy vegetables and other vitamin K-rich foods regularly. Also, take supplements as per doctor's advice if needed. By getting enough vitamin K through proper diet and supplements, you can improve your health and prevent bleeding and bone problems.