Vitamin K: the little-known multifunctional micronutrient that could prevent many diseases

Here is a vitamin that is not often talked about, and yet plays several important roles: vitamin K!

What is it for, where is it found and who needs it? Read on for more explanations.

The discovery of vitamin K can be traced back to the research of Carl Peter Henrik Dam at the Biochemical Institute of the University of Copenhagen from 1928 to 1930. Vitamin K is a fat-soluble vitamin - it does not dissolve in water, but in fat. So you need a little fat to be able to absorb it properly. It was first discovered for its role in blood clotting, but it fulfills many other vital roles as well.

Vitamin K - a miracle vitamin?

In addition to its anti-hemorrhagic role, this vitamin plays a role in bone health and quality. It works in tandem with vitamin D and promotes bone formation, mineralization and strength, supporting the prevention of osteoarthritis and osteoporosis. It also plays a lesser-known role in the prevention of cardiovascular diseases. It protects against calcium deposits in blood vessels and soft tissues, and therefore contributes to better protection against atherosclerosis and tissue calcifications.

Vitamin K even has an effect in regulating blood sugar. It plays a role in insulin sensitivity and insulin secretion. It is also important for proper brain function. It contributes to the synthesis of substances that play a role in the prevention of age-related neurodegenerative diseases (sphingolipids). Finally, it would even have an inhibiting effect on the growth of cancer cells. Vitamin K exists in two forms in nature (whose sources are very different):

Vitamin K1 in green vegetables

Vitamin K1 (vegetable form) is found in leafy green vegetables. All cabbage such as kale, cauliflower, broccoli, Brussels, but also turnip, radish, watercress, lettuce, spinach, parsley, basil and all green aromatic herbs. The greener the leaf, the more it contains. It is found in soybean and rapeseed oil as well.

Vitamin K2 in fermented foods

Vitamin K2, of animal or bacterial origin, is found in fermented soy products (miso, tofu, tempeh), cheese, butter, sauerkraut, egg yolk, liver, meats. Gut bacteria also produce some K2, but not enough for the body's needs.

Vitamin K2 has a longer half-life than vitamin K1, so that it can build up in the body over time.

Within the population, there are very few deficiencies, but many deficits. Especially since the recommendations seem undervalued in Europe: they are two to three times higher in the United States, where they probably eat fewer vegetables.

A daily intake is therefore ideal, hence the importance of eating green vegetables. The idea is to eat a portion of green vegetables every day, with a little bit of healthy fat.

The good news is that it is a vitamin with very low toxicity - no adverse effect or documented toxicity for vitamin K has ever been reported for individuals consuming high amounts through foods.  Even with supplementation doses above the recommended daily allowance (RDA) of 75 micrograms, no hypercoagulable state was observed. 

Note that newborns receive it at birth to prevent the risk of haemorrhage, because there is not enough of it in breast milk.

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