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Named from the German “Koagulation”, vitamin K is essential for the proper functioning of the body from birth. Its benefits are numerous, both in everyday life and in the world of sport. A deficiency of this vitamin can also be fatal. What is vitamin K and what is the point of supplementing? Nutrimuscle tells you everything there is to know about this vitamin.
What is vitamin K?
Vitamin K is an essential vitamin that comes in several forms: K1, K2, and K3. They are a group of fat-soluble vitamins and belong to the quinone family.
Vitamin K1 is of plant origin. It is involved in the coagulation process, hence its name. Foods rich in vitamin K1 include green vegetables (spinach, broccoli, asparagus), algae, rapeseed oil and soybean oil.
The K2 form is of animal origin: it is synthesized by bacteria located in the intestines of mammals. This form has only attracted the attention of scientists for a decade, due to its action on bone mineralization and the cardiovascular system. It is also present in dairy products (milk, cheese, yogurts) and the liver.
Vitamin K3 is of synthetic origin and has been banned in the pharmaceutical industry in the United States. Its particularity is that it is three times more effective than its two counterparts. However, it is no longer used in food supplements due to side effects: hemolytic anemia, nausea or headaches. Its use persists in the veterinary environment and as an addition to livestock feed. It is sometimes found in the diet of people in famine situations or in undernourished populations.
Vitamin K Requirements
According to ANSES, the nutritional references for vitamin K1 are as follows:
Infants under 6 months: 5 µg/day
Infants over 6 months: 10 µg/day
Children aged 1 to 3 years: 29 µg/day
Children aged 4 to 6 years: 42 µg/day
Children aged 7 to 10 years and adolescents aged 10 to 17 years: 45 µg/day
18 years and older, pregnant women and breastfeeding women: 79 µg/day
It is difficult to determine vitamin K deficiency in the population, but it may affect between 30 and 70% of people. The populations most affected by vitamin K deficiency are children and adults over 40 years of age. People who do not eat foods of animal origin and people with celiac disease also have higher than average vitamin K requirements. However, these are also the populations that absorb this vitamin best.
What are the benefits of vitamin K?
Vitamin K has many benefits , in all its forms.
First of all, vitamin K protects bone health. It ensures the strength of bone mineral mass, which is essential for the development of the human body. It helps fight against calcification of the arteries by helping to move calcium to bone tissue. A sufficient intake of vitamin K allows the renewal of bone tissue and prevents related diseases, such as osteoporosis.
It also protects dental health , teeth being bones. By supporting osteocalcin, a protein responsible for bone calcification, vitamin K participates in the growth of dentin (the calcified tissue of teeth) and the repair of dental pulp. It prevents dental problems and regulates inflammation in this area.
This vitamin is also very important in blood clotting, hence its name. It has a hemostatic role, meaning it prevents hemorrhages. In addition, vitamin K is known for its healing properties. It allows the synthesis of prothrombin and activates coagulation factors II, VII, IX, X as well as proteins S, C and Z. These coagulation factors can remain inactive if there is not enough vitamin K and lead to poor coagulation or poor healing.
Vitamin K protects the cardiovascular system and prevents heart disease. It may also slow down atherosclerosis, a condition related to a buildup of cholesterol and calcium deposits in the arteries. Together, they form atheromatous plaques that line the arteries and can affect the heart. Scientific studies have recently shown that a deficiency in vitamin K promotes arterial calcification and that supplementing with this vitamin ensures healthy arteries.
What are the benefits of vitamin K for sports?
Sports enthusiasts should take supplements, particularly vitamin K2. Menaquinone (or vitamin K2) is found in food, but the quantities are too small to guarantee an optimal intake.
In bodybuilding, strength exercises increase arterial stiffness in the long term. To prevent bleeding related to “surges”, the arterial walls become stronger and lose their flexibility. This reaction is normal, but in the event of calcification, it can become dangerous and lead to cardiac complications.
When jogging, microhemorrhages can occur due to the movement of the viscera during exercise. A vitamin K deficiency can cause episodes of anemia, or even rectal bleeding, in the most serious cases.
Vitamin K2 supplementation is ideal for continuous use. Thus, it prevents the cardiovascular health of athletes by fighting against calcification.
