Vitamin K: The Guardian of Blood Coagulation and the "Invisible Helper" of Bones

◆ What is Vitamin K?

Vitamin K is a fat-soluble vitamin that exists naturally in two forms:

• K₁ (phylloquinone): Found in leafy green vegetables such as spinach and kale.
• K₂ (menadione): Partly synthesized by intestinal bacteria, it is also found in fermented foods such as natto and cheese.

Its most well-known function is aiding blood clotting, but recent studies have revealed that it is also crucial for bone and heart health.

◆ Vitamin K's Three Missions

1. Blood Coagulation Commander: Vitamin K is essential for the synthesis of coagulation factors II, VII, IX, and X. Deficiency can lead to abnormal bleeding, such as bleeding gums and difficulty healing wounds.
2. Bone Guardian: It activates osteocalcin (a bone protein), helping calcium to be deposited in bones. Long-term deficiency may increase the risk of osteoporosis.
3. Vascular Cleaner: Vitamin K₂ can regulate calcium metabolism, reduce vascular calcification, and lower the risk of cardiovascular disease.

◆ Where does vitamin K come from?

• Major K₁ consumers: Dark green vegetables and fruits.
• K₂ sources: Fermented foods (such as natto and cheese), animal liver, egg yolks, etc.

Gut Support: Healthy intestinal flora can synthesize some K₂, but it must be combined with a balanced diet to fully benefit.

◆ Health Risks of Deficiency and Excess

• Harms of Deficiency: Predisposing to bleeding, osteoporosis, and vascular calcification.
• High-risk groups: Newborns (with sterile intestines), long-term antibiotic users, and those with fat malabsorption disorders.
• Risk of Excess: Natural vitamin K has extremely low toxicity, so there is no concern about its daily intake. However, excessive intake of synthetic forms of vitamin K may cause liver damage.

◆ Recommended Daily Intake:

• The recommended daily intake for adults is 80μg.
• Newborns need a vitamin K injection at birth to prevent bleeding disorders.

Tips:

• Adding oil to salads: Adding olive oil or nuts can improve the absorption of fat-soluble vitamin K.
• No need for blind supplementation: Healthy people generally do not need additional supplements unless a doctor diagnoses a deficiency.
• Special note: Those taking anticoagulants such as warfarin should maintain a stable vitamin K intake to avoid affecting their effectiveness.

Vitamin K acts like a "traffic policeman" in the body, directing calcium and clotting factors to perform their duties.

Eating more green leafy vegetables regularly will allow this "invisible helper" to continuously protect your health.