A Peaceful Place

There’s vitamin A, B, C, D, and E, so what’s the deal with vitamin K �?and what happened to the vitamins in between? With the exception of vitamin B, the first vitamin isolated and so named because it cured beriberi, the other vitamins were named alphabetically in the order they were discovered.

Vitamin K, on the other hand, was called the “koagulation�?vitamin by the Danish scientists who discovered its crucial role in blood clotting. They noted that chicks fed a fat-free diet developed bleeding and hemorrhaging problems until they added an alfalfa-based, vitamin K-rich compound.

For decades, vitamin K was only recognized for its role in coagulation, but today, this clotting powerhouse is recognized for much, much more.

We all know that calcium is good for bones, but vitamin K? Calcium may be the most abundant mineral in bone tissue, but vitamin K is required to move calcium into the bone matrix and hold it there.

Numerous clinical studies have shown that sub-par levels of vitamin K can have an extremely detrimental effect on bone strength. Furthermore, increasing vitamin K levels through dietary intake or nutritional supplementation has been shown to enhance bone density.

Vitamin K has also been linked to cardiovascular health. It is involved in the creation of a protein called matrix Gla-protein (MGP) that is found in the smooth muscle tissues of the arterial walls. Optimal levels of vitamin K ensure adequate synthesis of MGP, which keeps arteries flexible, thereby supporting a healthy cardiovascular system.

Other roles of this versatile vitamin include promoting a healthy immune and inflammatory response and helping cells maintain sensitivity to insulin. Vitamin K also has powerful antioxidant activity. As a free radical fighter, it appears to be comparable to Vitamin E and coenzyme Q10.

Vitamin K is most abundant in leafy green vegetables. A cup of raw kale contains a whopping 527 mcg and a cup of cooked broccoli has 420 mcg. Parsley and Swiss chard are also up there with 324 mcg and 299 mcg per cup, respectively, followed by leaf lettuce, spinach, and other leafy greens and cruciferous vegetables. Much smaller amounts are also found in vegetable oils, particularly soybean and canola oil.

It is entirely possible to get adequate vitamin K if you eat a healthy diet. However, kale and Swiss chard aren’t staples in the average American diet. (What the heck is Swiss chard anyway?) Furthermore, as we age, our ability to retain proper stores diminishes. In addition, even though K is a fat-soluble vitamin, it has a tendency to leave the body fairly quickly, usually within a 24-48 hour time frame.

In order to keep your levels up to par, I recommend increasing your intake of vitamin K-rich foods. You might also consider supplementing with 300-500 mcg per day. Most multivitamins do not contain this vitamin so you’ll want to search for a vitamin K supplement or a combination product which targets bone health. Vitamin K is a coagulant, so it should never be taken by people who are currently using Coumadin (warfarin) or other blood-thinning medications.

In any form, vitamin K is a gem of a vitamin. And while not as famous as its brethren A,B,C, D, and E, its value is unparalleled.

Vitamin K: The Overlooked Bone Builder and Heart Protector

Susan E. Brown, Ph.D., CCN, Director the Osteoporosis Education Project, Bone Health E-Newsletter, September 23, 2004, www.betterbones.com http://www.betterbones.com

GLA (y-carboxyglutamic acid) is one of the many important amino acids (proteins) produced in the body. The only known role of on Vitamin K http://www.herbalremedies.com/vitamink.html within the body is a cofactor for the formation of glutamate residues in certain precursors of this amino acid (GLA). Specifically, it is a cofactor for the vitamin K dependent y- carboxylation reaction.

Vitamin K is well known for its action facilitating blood coagulation. This action is due to vitamin K's role in GLA protein production. Since its discovery in the mid-1970s vitamin K was identified exclusively for its role in blood coagulation. Recently, however, vitamin K dependent GLA formation has also been identified as critical to strong bones and healthy hearts. Specifically, the vitamin K dependent y- carboxylation process is important for the formation and proper functioning of a bone protein known as "osteocalcin". If osteocalcin is properly carboxylated more mineral compounds are bound into bone.

So in simple terms adequate vitamin K helps calcium and phosphorus bind onto the bone protein matrix. Several epidemiological studies show the link between low vitamin K intakes and higher rates of hip fracture. While we recommend leafy green vegetables like kale, collards, beet and mustard greens and spinach for their high vitamin K content, even just regular consumption of common lettuce helps strengthen bones and reduce fracture risk.

In heart arterial health the same GLA protein is important, but in a different way. Did you every wonder how it is the body knows to deposit calcium in the bones, but not in other soft tissue, like the arteries? The vitamin K dependent protein GLA is part of the answer. When GLA is again properly carboxylated (by adequate supply of vitamin K) there is a strong inhibition of calcium deposition in the walls of blood vessels. When GLA is undercarboxylated (due to low vitamin K supply) calcium is allowed to drift from bone into arteries and other soft tissue. These calcium deposits in the artery increase the risk of heart attack. Recent studies in both animals and humans suggest that higher doses of vitamin K may help prevent cardiovascular diseases.

Vitamin K: The Best Food Sources

Vitamin K is not a single nutrient, but the name given to a group of vitamins of similar composition. The two main groups of vitamin K that occur naturally are vitamin K1 (phylloquinone) and K2 (menaquinone). K1 is found in many vegetables and K2 is produced by bacteria.

Dark green leafy vegetables, and fermented foods are high in Vitamin K. While you probably have enough vitamin K to provide for normal blood clotting, you most likely do not consume enough vitamin K to allow for optimum bone health. For example, studies document that for optimization of the bone protein osteocalcin adults would do well with a daily K1 intake of 1000 mcg. Currently the average K1 intake in this country is only 75 to 125 mcg.

The table at www.susanbrownphd.com/hot_topics/vitamin_k.htm lists the foods highest in vitamin K1.. It is worth noting that the absorption of vitamin K from vegetables is likely enhanced by the presence of dietary fat in the same meal, just as occurs with two other fat soluble vitamins, vitamins D and E. Unless you are a "greens" lover you might find it difficult to consume 1000 mcg of vitamin K in foods. Take heart and do the best you can.

The prestigious Framingham Heart Study found that those with the highest vitamin K1 intake (250 mcg/day in this study compared to the recommended intake of about 75 mcg/day) had a threefold reduction in hip fracture risk. Even if your vitamin K1 intake is lower than 250 mcg a day you can also note that the 72,327 person Nurses Health Study found that those consuming a mere 109mcg vitamin K1 a day had a lower risk of hip fracture over a ten year period than those consuming less vitamin K1.

Vitamin K2 is the most biologically active form of vitamin K. It is also the most beneficial for bone health maximization. Vitamin K2, however, is produced by bacteria and is mainly found in fermented foods such as ripe cheese, yogurt and a fermented soy food known as natto. Having a very strong odor, natto is often called the "Limburger Cheese" of Japan". Natto is by far the best food source for Vitamin K2. I suspect that one day soon you will see encapsulated natto K2 supplements on the market in this country.

Vitamin K3, (menadione) is a synthetic form that is manmade and not recommended for use as a nutritional supplement.

Foods containing vitamin K are nutritious and increasing their intake can provide many health benefits. If you suspect your vitamin K intake is low, you can also use vitamin supplements. Studies, in fact, suggest that the absorption of K1 from a tablet is considerably higher than the absorption from vegetables. You might use the following table to determine if your intake of vitamin K1 reaches the optimum level of 1000 mcg a day. If you fall short consider increasing consumption of foods high in vitamin K, or discuss vitamin K supplementation with your health professional.

A note of caution: Those taking medications to thin the blood, such as Coumadin, should avoid use of supplemental vitamin K as it can reverse the effects of this medication. Also those on this medication should consult with their physician before increasing consumption of foods high in vitamin K.

This article appeared in an Herbalremedies newsletter

Seniors don't get enough vitamin K

BOSTON (UPI) -- Seniors aren't consuming enough vitamin K and studies should continue to examine non-dietary factors related to vitamin K, says a U.S. researcher.

Sarah Booth, lab director of the Vitamin K Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, reviewed studies regarding vitamin K status among the elderly.

Although older adults seem to consume more vitamin K than younger adults, many seniors are still not meeting the recommended intake of vitamin K, according to Booth.

"Research has shown poor vitamin K intake may be associated with conditions such as bone fractures, bone loss, hardening of the arteries and osteoarthritis," says Booth, who is also a professor at the Friedman School of Nutrition Science and Policy at Tufts University.

"More research is also needed to determine vitamin K status of elderly men, as well as to determine what populations, if any, might benefit from vitamin K supplements," says Booth.

The findings are published in Current Opinion in Clinical Nutrition and Metabolic Care.

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