Wound healing and bone health: gastroenterologist named vitamin K-rich foods

Vitamin K is a fat-soluble vitamin that exists in two forms. It is needed by the body for blood clotting and wound healing.

Health benefits of vitamin K

doctor-gastroenterologist, nutritionist

“Vitamin K plays a significant role in maintaining human health by performing various functions in the body.”

Vitamin K can be found throughout the body and is found in the liver, brain, heart, pancreas and bones. The nutrient is broken down very quickly and excreted with urine or feces. This is why it rarely reaches toxic levels even when consumed in high doses, as can sometimes happen with other fat-soluble vitamins.

Benefits of vitamin K

• Blood clotting. The nutrient helps produce various proteins needed for blood clotting.
• Bone health. The vitamin promotes bone mineralization and prevents bone breakdown by increasing bone density. It also improves calcium absorption and reduces calcium leaching from bones, thus reducing the risk of osteoporosis.

• Prevention of cardiovascular disease. Studies show that adequate vitamin K intake may prevent atherosclerosis by reducing calcium deposition in the arteries.

Atherosclerosis is a major cause of heart disease.

• May help regulate blood sugar levels. Scientists have found that high intake of foods rich in vitamin K helps to better control blood sugar levels and improves insulin sensitivity.

Signs of vitamin K deficiency

Vitamin K deficiency in adults is rare. Nevertheless, there are factors that negatively affect the absorption of the nutrient. These include taking medications that interfere with vitamin K absorption (e.g., antibiotics), diseases that affect absorption in the digestive tract (Crohn’s disease, celiac disease, cystic fibrosis and short bowel syndrome), severe exhaustion and excessive alcohol consumption.

Symptoms of vitamin K deficiency:

• nosebleeds, bleeding gums;
• rapid bruising;
• slow healing of cuts and abrasions;
• drowsiness;
• pale skin;
• nausea and vomiting;
• seizures;
• bone pain and increased risk of fractures.

In healthy people, high vitamin K intake does not cause side effects or harm health.

Forms of vitamin K

Vitamin K is a group of compounds, the most important of which are K1 and K2.

Vitamin K1 (phylloquinone) is mainly found in green plant foods. Meanwhile, vitamin K2 (menaquinones) is produced by gut microflora and is found in animal and fermented foods.

The difference between phylloquinone and menaquinones lies in the sources of their intake. Also, K2 is better absorbed and stays in the body longer, making it more effective in some aspects, especially for bone and heart health.

Foods rich in vitamin K1

Rich sources of this form of vitamin are green leafy vegetables, including leafy, Brussels, white cabbage, spinach, and broccoli.

Foods rich in vitamin K2

Vitamin K2 is found in animal products and fermented foods.

Required daily intake of vitamin K

The recommended intake varies according to age, gender and health status.

Daily allowances:

• For children under six months of age – 2 mcg;
• from seven to 12 months – 2.5 mcg;
• from one to three years of age – 30 mcg;
• from four to eight years – 55 mcg;
• nine to 13 years – 60 mcg;
• from 14 to 18 years – 75 mcg;
• for men over 18 years of age – 120 mcg;
• for women over 18 – 90 mcg.

Useful combinations of foods with vitamin K

Certain food combinations help vitamin K to be better absorbed by the body. Since this nutrient is fat-soluble, its absorption is improved when combined with fats. Adding olive oil or avocado to green vegetable salads helps the body absorb vitamin K1 more efficiently.

Some dairy products such as yogurt, cottage cheese and kefir contain small amounts of vitamin K2. Combining them with fruits and berries rich in vitamin C (such as kiwi and blueberries) will not only help improve nutrient absorption, but also boost immunity due to their high antioxidant content.

Vitamin K interactions with other nutrients

Vitamin K actively interacts with vitamin D. The latter promotes calcium absorption in the intestines, while vitamin K helps channel this mineral into the bones and teeth, preventing its deposition in soft tissues and blood vessels.

Studies show that adequate levels of vitamin K can improve the effectiveness of vitamin D, which in turn has a positive effect on bone health and cardiovascular health.

Vitamins K, A and E do not combine well. They compete with each other, disrupting each other’s absorption.

Interaction of vitamin K with drugs

Interactions of vitamin K with other drugs, especially medications, can significantly affect their effectiveness and safety of use.

Anticoagulants, such as warfarin, inhibit the activity of vitamin K, which reduces blood clotting and prevents thrombosis. High doses of the nutrient can reduce the effectiveness of anticoagulant therapy.

Some classes of antibiotics can negatively affect the level of vitamin K in the body, increasing the risk of bleeding. This is due to the fact that such drugs can disrupt the normal intestinal microflora necessary for the synthesis of the nutrient.

You should also consult your doctor if you are taking medications for cancer, seizures, fungal infections and high cholesterol.

Vitamin K is readily available from foods. Following a proper diet that includes a variety of vegetables, fruits, greens, and the right ratio of proteins, fats, and carbohydrates should provide your body with enough of the essential nutrient.

Vitamins and minerals in the form of food supplements should be prescribed by a doctor if medically indicated.