2024-04-13 18:00:00
Less known than its counterparts A, C and D, vitamin K is full of benefits for cell growth and renewal. Vitamin K1 plays a direct role in the coagulation process. Vitamin K2 acts on tissue calcification .
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Good in his body, good in his head
Vitamin K is a fat-soluble vitamin that exists in three forms: K1, K2 and K3. The first, which is found both in food and in the intestinal flora, plays an important role in blood coagulation, while K2, contained in certain foods, ensures maintenance of cardiovascular tissues and prevents osteoporosis. It is more regularly prescribed in the form of medication, like K3, which is purely synthetic. What are the benefits of this vitamin, what are the recommended daily intakes and what are the risks in the event of a deficiency?
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Prevention of osteoporosis, good cardiovascular health… The properties of vitamin K
The properties of vitamin K, whose name comes from the German “Koagulation”, are numerous. Until the early 1960s, only its key role in blood clotting was known. In fact, it limits hemorrhaging and excessive blood loss in the event of an injury. This property is rather attributed to K1. Vitamin K2 effectively supports bone health and helps prevent osteoporosis.
What are the vitamin K intake requirements and where can we find it?
ANSES recommends a sufficient intake of 5 micrograms (µg) per day for newborns up to six months. As the Eurofins laboratory points out, breast milk is poor in vitamin K. To avoid a deficiency in infants, it is therefore advisable to supplement them during the first months of breastfeeding. From the age of four through adolescence, a daily requirement of 30 to 45 micrograms (mcg) is recommended. In adults, sufficient intake of vitamin K is 75 micrograms (µg) daily.
Many green vegetables like spinach, broccoli and cabbage contain vitamin K1. It is also found in large quantities in vegetable oils, tomatoes and pork and beef liver. K2 is present in eggs, goose liver, chicken thighs, and hard cheeses such as Edam. There is no possible risk of overdose since vitamin K is absorbed in the intestine in the presence of bile salts. In just a few days, the excesses are eliminated by the body.
Vitamin K: what are the symptoms of deficiency?
As part of a healthy and balanced diet, it is difficult to suffer from vitamin K deficiency in adulthood. However, certain medications with anticoagulant effects may be responsible. Diseases, such as cirrhosis, also cause blood clotting dysfunction. The first effects can result in heavy periods, nosebleeds and of course bone fragility. Vitamin K deficiency can be detected using a blood test.
Marjorie RAYNAUD pour TF1 INFO
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