Vitamin K plays a crucial role in blood clotting and calcium regulation.
It plays a crucial role in activating proteins necessary for blood clotting. It would promote normal cardiovascular health. It is involved in calcium regulation. A deficiency in vitamin K has been associated, according to some studies, with a reduction in bone density and an increased risk of fractures in people over 60, especially in menopausal women.
Vitamin K is a fat-soluble vitamin found in two forms: vitamin K1 (phytomenaquinone), which mainly comes from green leafy vegetables, and vitamin K2 (menaquinone), which appears in certain foods following a fermentation process (cheese, miso, lacto-fermentation, etc.). Vitamin K1 is more directly involved in the blood clotting process, while K2 acts more on tissue calcification.
Recommended dietary allowances (per day)
Infants: 10 µg - children 1 to 3 years old: 15 µg - children 4 to 9 years old: 20 to 25 µg - children 10 to 12 years old: 30 µg - adolescents: 35 µg - men: 45 µg - women: 35 µg - pregnant women: 45 µg - lactating women: 55 µg.
Natural sources of vitamin K
Vitamin K1 is mainly found in green leafy vegetables such as broccoli, spinach, parsley, and cabbage. Vitamin K2 thrives in lacto-fermented foods such as sauerkraut.
Sources of vitamin K per 100 g: sauerkraut: 2000 to 3000 µg, parsley: 600 to 900 µg, spinach: 100 to 600 µg, cauliflower, broccoli: 60 to 300 µg, lettuce: 150 µg, celeriac: 100 µg, meat, liver: 20 to 150 µg, potato: 20 to 80 µg
Synergia dietary supplements containing vitamin K
Bi-Ostéo Densité: vitamin K2: 24 μg (32%) per 10 ml, Bi-Ostéo: vitamin K2: 0.11 mg (148%).
Increased vitamin K needs
Pregnancy, menopause, old age, taking certain medications (antibiotics, anti-ulcer drugs...). Vitamin K supplementation should be avoided in case of medication intended to thin the blood.
Sources: Passeport Santé. References: (1) Kanai T, Takagi T, et al. Serum vitamin K level and bone mineral density in post-menopausal women. Int J Gynaecol Obstet 1997 Jan; 56(1):25-30. Booth SL, Broe KE, et al. Vitamin K intake and bone mineral density in women and men. Am J Clin Nutr. 2003 Feb; 77(2):512-6. Booth SL, Broe KE, et al. (2). Vermeer C, Shearer MJ, et al. Beyond deficiency: potential benefits of increased intakes of vitamin K for bone and vascular health. Eur J Nutr. 2004 Dec; 43(6):325-35. Review.