{"id":3822,"date":"2021-10-17T11:56:46","date_gmt":"2021-10-17T08:56:46","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3822"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"vitamin-k-makes-bones-strong","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/en\/vitamin-k-makes-bones-strong\/","title":{"rendered":"Vitamin K makes bones strong"},"content":{"rendered":"

Vitamin K is an essential vitamin for our body, playing an important role in bone metabolism and blood clotting. It has been proven that the consumption of vitamin K1 reduces the risk of bone fracture<\/a>.<\/strong><\/span><\/p>\n

Vitamin K Benefits and Overview<\/h2>\n

Vitamin K has many beneficial properties. Namely, vitamin K1 helps to store calcium in the bones and at the same time prevents its deposition in soft tissues, e.g. arteries. It has been found that the consumption of vitamin K1 slows down coronary artery calcification<\/a> in healthy adults who have already started the calcification process.<\/p>\n

But the benefits of vitamin K don't end there. Studies suggest that vitamin K2 cancer risk-reducing effect<\/a>. Links have also been found between vitamin K and prevention of insulin resistance<\/a> and relieving inflammation<\/a> sometimes.<\/p>\n

What are K1 and K2? Vitamin K occurs naturally in two forms. Phylloquinone, or vitamin K1, is synthesized by plants, and menaquinone, or vitamin K2, is synthesized by bacteria. The former is mainly obtained from green leafy vegetables and vegetable oils. The latter is synthesized by bacteria in our small intestine, but we also get it from fermented foods, meat, and dairy products.<\/p>\n

Vitamin K2 is absorbed from food significantly better than K1. The K2 form is also more active, has a wider range of effects, and stays in the blood longer. However, most of the vitamin K in food is in the K1 form, and only 20% is in the K2 form. But there is no reason to worry, because intestinal bacteria can also convert K1 to K2 if necessary.<\/p>\n

Sources and foods containing vitamin K<\/h2>\n

In general, the best foods containing vitamin K are greens. Animal products are slightly lower in content, but still important sources of vitamin K.<\/p>\n

\"FoodsIn K1 form (contained in 100g):<\/strong><\/p>\n

    \n
  • Beetroot (830 \u00b5g)<\/li>\n
  • Parsley, fresh (790 \u00b5g)<\/li>\n
  • Dandelion leaves (780 \u00b5g)<\/li>\n
  • Spinach, cooked (660 \u00b5g)<\/li>\n
  • Kale, cooked (630 \u00b5g)<\/li>\n
  • Kale (620 \u00b5g)<\/li>\n
  • Marjoram (620 \u00b5g)<\/li>\n
  • Oregano, dried (620 \u00b5g)<\/li>\n
  • Spinach (560 \u00b5g)<\/li>\n
  • Basil, fresh (410 \u00b5g)<\/li>\n
  • Lamb's lettuce (380 \u00b5g)<\/li>\n
  • Wild garlic (310 \u00b5g)<\/li>\n
  • Chives (310 \u00b5g)<\/li>\n
  • Brussels sprouts, cooked (280 \u00b5g)<\/li>\n
  • Broccoli (190 \u00b5g)<\/li>\n
  • Chinese cabbage (80 \u00b5g)<\/li>\n
  • Sauerkraut (62 \u00b5g)<\/li>\n<\/ul>\n

    In K2 form (contained in 100g):<\/strong><\/p>\n

      \n
    • liver<\/li>\n
    • meat<\/li>\n
    • egg yolk<\/li>\n
    • dairy products, including cheeses<\/li>\n<\/ul>\n

      And this list could go on and on. There really is a wealth of it.<\/p>\n

      Vitamin K requirement and daily intake<\/h2>\n

      \"FoodsThe recommended daily intake of vitamin K is 1 \u00b5g per kg of body weight. Adequate intake is considered to be 120 \u00b5g for men and 90 \u00b5g for women. As a dietary supplement, the daily dose of vitamin K2 should be around 45 \u00b5g.<\/p>\n

      Even considering that vitamin K 5-15% is absorbed from food and supplements, a deficiency should not occur if you eat a more or less balanced diet.<\/p>\n

      Vitamin K deficiency and symptoms<\/h2>\n

      Vitamin K deficiency can occur in the first months of life because breast milk contains little vitamin K, it is not transferred from the placenta to the fetus, and newborns do not yet produce it themselves. Antibiotic treatment also affects the absorption of vitamin K, as do disorders in fat metabolism.<\/p>\n

      A clinically significant symptom of vitamin K deficiency is prothrombin time (i.e. the time it takes for blood to clot). Other symptoms of deficiency include easy bruising and decreased bone strength.<\/p>\n

      Vitamin K \u2013 tablets or drops?<\/h2>\n

      Vitamin K can be taken in tablet or drop form. It is much more important to check the ingredients of the product you are taking. The vast majority of supplements on the market contain vitamin K1, so those looking to take vitamin K2 should carefully check product labels and avoid products that contain an unspecified type of vitamin K.<\/p>\n

      Vitamin K overdose and side effects<\/h2>\n

      There is currently no evidence that vitamin K1 or K2 can cause overdose or side effects when taken in large amounts. Therefore, there is no upper limit for vitamin K intake.<\/p>","protected":false},"excerpt":{"rendered":"

      Vitamin K is an essential vitamin for our body, playing an important role in bone metabolism and blood clotting. It has been proven that consuming vitamin K1 reduces the risk of bone fractures. Benefits and overview of vitamin K Vitamin K has many beneficial properties. Namely, vitamin K1 helps to keep calcium in the bones and\u2026<\/p>","protected":false},"author":64,"featured_media":3824,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93,187],"tags":[81,62,90],"class_list":["post-3822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","category-vitamiinid","tag-salat","tag-toitumine","tag-vitamiinid","entry","has-media"],"acf":[],"yoast_head":"\nK-vitamiin, millised toiduained seda sisaldavad? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"K-vitamiin - Mis erinevus on K1- ja K2- vitamiinil? Millised on K-vitamiini puuduse s\u00fcmptomid? 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