Vitamin K is essential for the health of the body. Vitamin K plays a significant role in several important body functions, has a coenzyme function that allows certain proteins to function properly in the body. The tissue distribution of vitamin K is wide in the body, but it is stored mainly in the liver, where it contributes to a number of vital processes.
Bone health
Vitamin K activates the protein osteocalcin, which supports the binding of calcium to the bones. This strengthens the bones and reduces the risk of osteoporosis. If there is a lot of undercarboxylated osteocalcin, it indicates a deficiency of vitamin K, which can weaken bone metabolism. Vitamin K is primarily found in two natural forms, K1 (phylloquinone) and K2 (menaquinone), but there is also a synthetic variant, K3 (menadione), which is used to a limited extent in humans.
Protects the heart
Vitamin K helps prevent calcification of the blood vessels. This prevents arterial calcification, which can lead to cardiovascular disease. Vitamin K's role in endothelial function is also important, as healthy blood vessel walls require the correct vitamin balance to counteract atherosclerosis. In addition, vitamin K helps ensure proper coenzyme function, which is necessary for several of the body's proteins, including those that work to keep blood vessels flexible.
Strengthens teeth
Vitamin K not only strengthens bones, but also helps strengthen teeth. By helping calcium and other minerals bind to dental tissue, vitamin K can support healthy and strong teeth.
Stronger immune system
Vitamin K indirectly supports and strengthens the normal function of the immune system through nutrient interactions with other important vitamins and minerals. The interaction between vitamin K, vitamin D, calcium and magnesium is of crucial importance for a well-functioning immune system.
Studies on prostate cancer
Some studies suggest that vitamin K may contribute to protection against prostate cancer in particular. Although more studies are needed to provide definitive clarification, there is some evidence that vitamin K's ability to counteract arterial calcification and support bone metabolism may indirectly have beneficial effects on the prostate and other tissues.
Vitamin K and blood clotting
Vitamin K also contributes to normal blood clotting by activating several proteins, including prothrombin, which is essential for the blood clotting process. People on anticoagulant therapy (e.g. warfarin) should be aware of their vitamin K intake, as it may affect the effectiveness of the medication. Vitamin K is primarily found as a fat-soluble vitamin and has a particularly important role in the balance between blood clotting ability and the prevention of blood clots.
You can get vitamin K from, among other things:
You can get vitamin K through your diet, for example from:
Supplements: If you are not eating enough of the vitamin K-rich foods, you can supplement with a dietary supplement. Be aware that vitamin K works together with vitamin D, calcium and magnesium. These nutrient interactions are essential for healthy bone metabolism and to avoid undercarboxylated osteocalcin.
Can you get too much vitamin K?
It's all about balance, but there are no studies that show harmful health effects of too much vitamin K. According to the European Food Safety Authority (EFSA) and the Danish Health Authority, the maximum safe daily dose (UL – Upper Limit) is 919 micrograms. Vitamin K works together with vitamin D and the minerals calcium and magnesium, all of which contribute to normal and healthy bones – magnesium contributes to calcium absorption. Vitamin K1 and K2 have the property of being able to transport calcium from food to the walls of blood vessels and into the bone tissue itself.
Vitamin K in practice
I get my calcium supplement in my daily STAI. I see it as my health insurance/savings. STAI has 225 micrograms of vitamin K2 in a daily serving, which provides a solid supplement without exceeding the safe daily limit. By choosing a balanced diet and supplementing with supplements as needed, you can ensure an adequate amount of vitamin K for both bone metabolism, endothelial function and normal blood clotting.
STAI v/Jytte Bille, lifestyle guide
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