Dietician
Karolina Dobrowolska-Zrałka
Vitamin K is a group of fat-soluble compounds that play a key role in maintaining normal blood clotting, bone health and cardiovascular system. Although the name can be associated only with the hemostasis process, its importance is much broader - from the regulation of bone protein synthesis, through the effect on calcium metabolism, to the support of the intestinal microbiome. In the diet we distinguish two main forms: Filochainon (K1) and Menachinones (K2), differing in source and biological activity. Deficiencies of this vitamin, although rare in developed countries, can lead to clotting disorders, weakening of bone structure or an increase in atherosclerosis. So let's know how to compose a menu to naturally provide the right doses of vitamin K throughout the year.
In this article, we will present exactly how vitamins K1 and K2 differ, we will discuss their role in the process of blood clotting and bone structure, indicate the richest plant and fermented sources, tell you how to optimize their absorption in cooperation with vitamin D, and we will assess whether and when it is worth reaching for supplements. Thanks to practical tips, you will learn how to easily arrange a diet supporting the health of the coagulation and bone system, as well as how to avoid typical errors that can inhibit the absorption of this necessary vitamin.
What are vitamins K1 and K2?
Vitamin K1 (Filochinon) is a form synthesized by plants, especially green deciduous vegetables. He is primarily responsible for the activation of coagulation proteins (prokonwertin, prothrombin), key in the process of hemostasis. Filochinone contains a phytole side chain, which determines its lower bioavailability, but at the same time about rapid use in the liver.
Vitamin K2 (Menachinon) is a group of compounds, which include Menachinon-4 (MK-4) and Menachinony-7 to -13 (MK-7-MK-13). The source of MK-4 are animal products-meat, eggs, hearts, while longer MK-7-MK-13 chains are created in the fermentation process, e.g. in Natto or ripening cheese. Menachinones are characterized by a much longer half -life in the body and better reaching out -of -part tissues (bones, blood vessels).
Chemically, both forms have an unsaturated isoprene system, which determines their solubility in fats and availability in bile micelles. In the biology of the body, K1 focuses mainly in the liver, where he participates in the carboxlation of coagulation factors, and K2 goes to the bones and vessels, where it activates osteocalcin and MGP protein (Matrix GLA Protein), protecting against arterial calcification.
To sum up, Filochinone and Menachinones work, ensuring proper blood clotting and bone system health. Understanding the differences between them allows you to consciously choose products rich in each of the forms of vitamin K and optimize their absorption in the diet.
A role in blood clotting
Vitamin K1 is necessary for the synthesis of four key coagulation factors: II (prothrombin), VII, IX and X. The process of gamma-carboxylation of glutamate requires the presence of carboxyglutamate, which is created thanks to the enzyme of carboxylase depending on vitamin K. Without this stage, the factors cannot bind calcium ions and participate in the creation of the thrombus.
The K1 deficiency leads to prolonged prothrombin time (PT), which is manifested by easy bruising, gum bleeding or nose, and in extreme cases - the risk of intracranial hemorrhage. Newborns, due to the low resources of vitamin K in the birth body, require routine prevention of vitamin K (intramuscular K1 just after birth).
The role of K2 in clotting is supportive - menachinones prolong the circulation of active vitamin in plasma and affect the regeneration of coagulation proteins in non -sensual tissues. Thanks to this, the hemostasis process occurs not only in the liver, but is strengthened in places of vascular damage, which allows for more precise closing of micro -lens.
In people treated with antagonists of vitamin K (warfarin, acecenocumarol), the INR indicator is monitored to control the effectiveness of inhibition of carboxylation of coagulation factors. Patients must maintain a stable diet so as not to introduce rapid changes in vitamin K supply and not expose themselves to fluctuations in the therapeutic effect of anticoagulants.
Appropriate supply of both forms of vitamin K plays a key role in preventing bleeding, while not contributing to excessive thromphogenesis or placing vessels blocking frills - which is important for the balance between hemostasis and anticoagulation.
Green deciduous vegetables
The richest natural source of philochinone are green deciduous vegetables. Spinach, kale, boćwina and broccoli are real treasures of vitamin K1 - 100 g of fresh kale provides up to 550 μg, which covers several times the daily demand. In salads, cocktails and smoothie, green leaves can be the base of meals rich in this vitamin.
Finely chopped rocket or parsley leaves should be added to second dishes, soups and pasta. Steam blanking for 2-3 minutes allows you to keep most vitamin K, and at the same time reduces bitterness and facilitates digestion. Kale processed into chips with a little oil is a healthy snack, combining a pleasant taste with a high content of phytochemicals.
Cabbage is another vegetable worth attention - both raw and sauerland. Raw Italian cabbage leaves (500 μg K1/100 g) can enrich the diet, and traditional silage also provides probiotics supporting intestinal microbioms, which indirectly affects the synthesis of vitamin K2 by intestinal bacteria.
To maximize the absorption of philochinone, it is worth serving vegetables with vegetable fats - olive oil, linseed oil or avocado. Thanks to this, vitamin K1, soluble in lipids, will be more effectively absorbed in intestinal microsoms. In addition to vitamin K1, green vegetables also provide vitamins, fiber and many microelements, which makes them the basis of a balanced diet.
Fermented products
The most famous source of vitamin K2 in the form of MK-7 is Natto-a traditional Japanese dish made of fermented soybeans. One portion of Natto (50 g) can provide up to 1000 μg of Menachinone-7, which exceeds the daily demand several times. Thanks to this, Natto is recommended as a natural way to quickly supplement K2, especially during bone recovery period or atherosclerosis prevention.
Mature cheese, such as Gouda, Edam or Brie, contain smaller amounts of menachinones (MK-4 and MK-8), but are a valuable source of K2 in the Western diet. In 100 g Goudy we will find about 76 μg MK-4, as well as beneficial fats and protein. Blue cheese supply menachinones with shorter chains, which quickly go to the tissues.
Other fermented products, e.g. sauerkraut or kimchi, provide K2 to a lesser extent, but support the growth of intestinal bacteria capable of synthesis of menachinones. Thanks to this, regular silage consumption can increase the overall level of vitamin K2 in the body indirectly through the microbiome.
To introduce fermented K2 sources into your daily diet, it is worth combining them with other dishes - e.g. add a portion of Natto to a breakfast omelette, and finely chopped sauerkraut for dinner single -dimensional dinner dishes. Thanks to this, with each meal, we provide a portion of menachinones, which together with Filochainone support the proper activation of proteins depending on vitamin K.
Assimilation and cooperation with D
Vitamin K, like D, is soluble in fat, which is why its absorption depends on the presence of lipids in the diet. In the intestines, a miceline with bile acids is formed, part of which are phytochemicals K1 and K2. Without the right amount of fats (olive oil, avocado, nuts), even rich sources of this vitamin may be poorly absorbed.
The synergy between vitamin D3 and K2 is crucial for the health of the skeletal system. D3 stimulates the absorption of calcium from the intestines and its bone mobilization, and K2 directs calcium to the bone matrix by activating osteocalcin, while preventing the accumulation of calcium in the arteries. Lack of balance can lead to subclinical atherosclerotic lesions or weakening of the bone structure.
To optimize the operation of both vitamins, it is recommended to consume products rich in D3 (fatty fish, fish oil) along with fatty sources K (natto, cheese, green vegetables). You can also reach for comprehensive mixtures of vitamins D3+K2 available in pharmacies, which guarantee the appropriate proportions and active forms.
The regularity of taking both vitamins is crucial - it is better to deliver them every day in smaller doses than once in large portions. Developing supply for two meals increases bioavailability and minimizes the risk of interaction with anticoagulants in people who require stable clotting.
Do you supplement K?
Vitamin K supplementation is indicated in people with limited consumption of products rich in K1 or K2, as well as in patients with fat absorption disorders (e.g. after bariatric surgery, celiac disease). Seniors whose effectiveness of bacterial synthesis decreases with age may also need additional doses of menachinones.
Preparations containing Filochinone and Menachinones MK-7 are available on the market, often in combination with vitamin D3. Dosage depends on the form: K1 in the range of 90-120 μg per day, K2 (MK-7) approx. 100-200 μg per day. MK-7 forms are safer due to the longer half-life and low doses stability.
People who want to facilitate the daily supply of both forms, and at the same time looking for a comfortable, full -fledged meal, we recommend the product Smart Meal. It contains a balanced complex of fat -soluble vitamins, including K1 and K2, whey protein and necessary microelements, which facilitates maintaining nutritional balance even with a tight schedule.
Sources
- National Institutes of Health (Nih) - Vitamin K Fact Sheet for Health Professionals.
- European Food Safety Authority (EFSA) - Dietary Reference Values for Vitamin K.
- World Health Organization (WHO) - Vitamin K and Calcium: Supplementation Guidelines.
- Polish Society of Dietetics - recommended consumption of vitamin K.
- Schwalfenberg, G.K., "Vitamin K and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life", Journal of Osteoporosis, 2017.
FAQ
What is the difference between vitamin K1 and K2?
Vitamin K1 (Filochinon) comes mainly from green plants and is responsible for the synthesis of thinner coagulation factors. K2 (Menachinones) arises as a result of fermentation or comes from animal products, works longer in the body, goes to the bones and vessels, activating proteins responsible for skeletal mineralization and inhibiting the calcification of the arteries.
How much vitamin K should you consume a day?
For adults, 90-120 μg of philochinone per day and 100-200 μg of menachinones (MK-7) are recommended. Older people with absorption disorders or taking anticoagulants may require individual dosage after consulting a doctor.
Can vitamin K be overdosed?
Vitamin K does not show typical toxicity because the excess is stored in the liver or excreted. However, very high doses of synthetic philochinone can mask vitamin D deficiencies or interactions with anticoagulants, so it is recommended to keep fixed doses.
What are the natural sources of vitamin K2?
The richest source of K2 in the form of MK-7 is Natto (fermented soybeans). Mature cheese (Gouda, Edam, Brie) and meat from the organs (liver, hearts) provide menachinone-4. Silage indirectly support K2 synthesis by intestinal bacteria.
Does vitamin K affect blood thinning drugs?
Yes, Filochinon limits the effect of vitamin K antagonists (warfarin andcenocoumarol), which is why patients taking these drugs must maintain a constant, predictable K1 supply in the diet to avoid fluctuations in the INR indicator.
How best to absorb vitamin K from food?
To optimize the absorption of K1 and K2, consume them along with vegetable or animal fats (oil, avocado, meat). Regular, small doses increase bioavailability and minimize drug interactions.
Do people on a plant diet need vitamin K supplementation?
Vegans can provide K1 from green vegetables, but the K2 synthesis by the microbiome may be insufficient. That is why it is worth considering supplementation with MK-7 menachinons or enable enriched products to avoid deficiencies and support bone health.
Looking for a nutritious and filling meal?
Discover Supersonic Smart Meal! A nutritious meal you can prepare in seconds!
