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Named after the German word "Koagulation," vitamin K is essential for the proper functioning of the body from birth. Its benefits are numerous, both in daily life and in the world of sports. A deficiency of this vitamin can even be fatal.
What is vitamin K and why is supplementation important? Nutrimuscle tells you everything you need 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 form 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, from which it gets its name. Among the foods rich in vitamin K1 are 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, cheeses, yogurts) and liver.
Vitamin K3 is synthetic in 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 field and as an additive to livestock feed. It is sometimes found in the diets of people in famine situations or in malnourished 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 and breastfeeding women: 79 µg/day
It is difficult to determine vitamin K deficiencies in the population, but these could affect between 30 and 70% of people. The populations most affected by vitamin K deficiency are children and adults over 40. People who do not consume animal products and people who suffer from celiac disease also have greater vitamin K needs than average. 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, vitamin K protects bone health. It guarantees the strength of bone mineral density, essential for the development of the human body. It helps fight arterial calcification by participating in the movement of calcium to bone tissues. Sufficient vitamin K intake allows for the renewal of bone tissues and the prevention of related diseases, such as osteoporosis.
It also protects dental health, as teeth are 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 inflammatory phenomena in this area.
This vitamin is also very important in blood coagulation, from which it gets its name. It has a hemostatic role, meaning it prevents hemorrhage. In addition, vitamin K is known for its healing properties. It allows for 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, leading to poor coagulation or poor healing.
Vitamin K protects the cardiovascular system and prevents heart disease. It could also slow down atherosclerosis, a phenomenon linked to an accumulation of cholesterol and calcium that lodges in the arteries. Together, they form atheromatous plaques that line the arteries and can affect the heart. Scientific studies have recently shown that a vitamin K deficiency promotes arterial calcification and that supplementation with this vitamin ensures arterial health.
What are the benefits of vitamin K for sports?
Sports practitioners have every interest in supplementing, especially with vitamin K2. Indeed, menaquinone (or vitamin K2) is found in food, but the quantities are too low to guarantee optimal intake.
In weightlifting, strength exercises increase arterial stiffness in the long term. To avoid bleeding related to "overvoltages," arterial walls strengthen and lose their flexibility. This reaction is normal, but in case of calcification, it can become dangerous and lead to cardiac complications.
In jogging, microhemorrhages can occur due to the jarring of the viscera during exercise. A vitamin K deficiency can cause episodes of anemia, or even rectorrhagia, in the most severe cases.
Vitamin K2 supplementation is ideal for continuous intake. Thus, it prevents the cardiovascular health of athletes by fighting calcification.
