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There is a huge amount of vitamins necessary for the body to function properly and in a balanced manner.
And if vitamins such as A, B, C are often spoken of, then vitamin K is undeservedly ignored, although it is no less necessary for a person.
Substances of group K are not produced by the body - a person gets them from food. It is also called a coagulation vitamin that promotes rapid blood clotting.
How do they affect the body
Vitamins of group K are responsible for blood clotting in wounds, significantly reduce the intensity of external or internal bleeding.
Of all its varieties, the most important for the body are K1 (phytomenadione or phylloquinone) and K2 (menahion). Both have similar functions, are responsible for clotting, but they differ in nutritional origin.
Phytomenadione is obtained from plant-based foods, while K2 can only be obtained from food of animal origin.
Now we will discuss in more detail the role of these components for the human body.
Phytomenadione functions
Blood clotting
K1 - a substance that can quickly stop bleeding, only that phytomenadione is fat-soluble and destroyed in the light.
Therefore, scientists have developed a special formula of phytomenadione, which retains beneficial properties regardless of light.
Phyllochion is often prescribed for pregnant women with poor clotting.
Necessity for the elderly
Component K1 is important for the elderly.
This is due to the fact that with old age, inflammation in the body intensifies, which can be stopped or even prevented.
It is not necessary to use this drug in dosage form, it is enough to consume a lot of vegetables and fruits containing it.
Phytomenadione inhibits aging processes by neutralizing harmful aging catalysts.
Phyllochion removes toxins, prevents the development of tumors, inflammatory processes.
Metabolism
K1 is an important component for a complete metabolism. It preserves the structure of connective and bone tissues, improves calcium absorption, its interaction with components of group D has a beneficial effect on the state of the kidneys.
By improving the absorption of calcium and other substances, K1 protects a person from osteochondrosis and osteoporosis. The heart and lungs also have a number of tissues, for a healthy state of which the components of the vitamin K group are needed.
Role of the Menachion
In addition to blood clotting, vitamin K2 has a number of equally important properties.
Menachion plays an important role in the restoration of damaged or lost bone tissue, promotes the growth of bone mass in fractures.
According to the latest research by European scientists, menahion prevents prostate cancer and Hodgkin's lymphoma, reduces calcification of ischemic heart disease and arteries. With enough K2, the risk of cancer is significantly reduced.
Menachion and K1 have a positive effect on the body of the elderly. It prevents the ossification of soft tissues and organs, prevents atherosclerosis, and reduces the risk of a heart attack.
Menachion helps the skin to produce collagen and elastin which are responsible for youthfulness, elasticity of the skin, absence of wrinkles. Therefore, early wrinkle formation is associated with K2 deficiency.
K2 is an inhibitor of the polyiferation of synovial cells, which prevents the occurrence of rheumatoid arthritis and other articular inflammations.
Deficiency Symptoms: How to Know When You Need a Diet Adjustment
Vegetarians, vegans who cannot get menahion from their food should balance their diet so that it contains enough vitamin K1.
With a significant deficiency in the body of K1 and K2, a person can quickly die from blood loss. even with a slight scratch. And the syndrome of this deficiency is most common in pregnant women, nursing mothers. Newborns also receive insufficient phytomenadione and menahion.
The deficiency of substances of group K can manifest itself in several ways., but one of the main symptoms is hemorrhagic syndrome, which is expressed as internal bleeding (gastrointestinal, subcutaneous) or external (nasal, gingival).
In children, hemorrhagic syndrome is accompanied by obstructive jaundice. appearing by the 5th day. And babies who do not get enough vitamin K may experience intracranial hemorrhages.
There are several ways to diagnose vitamin K deficiency. First, this indicator corresponds to hypoprothrombinemia below 35% and a deficiency of plasma factors of 7, 9 and 10 types. Lack of vitamin K is also determined by an increase in prothrombotic time by 25 percent.
Where is it most: content leaders
The table contains information about what vitamins K1, K2 contain, which foods contain the most of them, and in what form they are best used.
| Product | The amount of vitamin K1 per 100 g of the product, μg | In what form is it better to use |
| Parsley | 1630 | Raw |
| Soybean natto | 875 | Raw |
| Green beet leaves | 492 | Boiled |
| Spinach | 481 | Raw |
| Goose liver | 470 | Pate |
| Turnip green | 366 | Boiled |
| Gouda or brie cheese | 270 | Without heat treatment |
| Green onion | 206 | Fresh |
| Lettuce leaves | 172 | Fresh |
| Margarine 80% | 92 | Fresh |
| Cabbage | 59 | Fresh |
| Sauerkraut | 56,3 | Pickled |
| Pine nuts | 52,8 | Fresh |
| Olive oil | 47,4 | Fresh |
| Pumpkin seeds | 46,5 | Fried |
| Egg yolk | 30 | Boiled |
| Cottage cheese | 25 | Fresh |
| Green peas | 20,9 | Canned |
| Chicken liver | 14 | Boiled |
| Chicken breast | 9 | Boiled |
| Butter | 7 | Without heat treatment |
| Mashed potatoes | 6 | Boiled |
| Sunflower oil | 5 | Without heat treatment |
| Whole cream | 3,1 | Without heat treatment |
| Walnuts | 2,8 | Raw |
| Sunflower seeds | 2,8 | Fried |
| Potato | 2,1 | Boiled |
Sometimes the lack of K1 and K2 is a consequence of taking drugs that thin the blood, anticonvulsant drugs.
Reduces the amount of phytomenadione and menahion in the body by taking large doses of vitamin E.
Blood thinners have an effect opposite to the functions of menahion and phytomenadione: they impair its absorption in the body.
Reception of barbiturates, antibiotics, alcohol consumption also reduce their absorption.
Tips for using vitamin K:
- Since phytomenadione is fat-soluble, it is recommended to use it together with vegetable oils.
- Heat treatment of foods does not reduce the amount of the vitamin K component in them.
- The daily norm of phytomenadione for adult women is 90 mcg, for men - 120 mcg, for school-age children - 60 mcg, and for babies - only 2 mcg.
Learn more about vitamin K in this video:
Phylloquinone and menahion are important for the proper functioning of organs and metabolism.
Correct intake of vitamin components prevents the development of many diseases, slows down the aging process, prevents inflammation and the formation of tumors.
This vitamin is not one of the known today, but its popularity is growing due to numerous studies showing scientists and doctors its undeniable value for the human body, in particular for the fair sex.
Description of vitamin K2
Vitamin K2 is a certain amount of substances that belong to the vitamin group K. In total, there are 7 of them in science, that is, K1, K2, K3, and so on. However, despite the fact that several years ago scientists paid more attention to the first class, now its "colleague" - vitamin K2 has become more popular.
Another name for this category of vitamin is menaquinone. The component is involved in the synthesis process in the intestine. In addition, animal products are its main source. Numerous studies have shown that vitamin K2 is not only more useful than K2, but also has a significant positive effect on the vital activity of all internal systems and organs in particular. At the same time, its deficiency carries more negative consequences than other representatives of the group K.
Role in the body
An important function of vitamin K2 is participation in the structure of bone tissue. It helps in the production of an essential protein called osteocalcin, which is essential for bones and joints. Thanks to vitamin K2, this component becomes denser, which reduces the risk of getting a fracture several times.
In Japan, one of the most popular dishes is fermented soy - natto. Research by scientists has shown that those who eat this product quite often have denser bones than residents who ignore such a dish. The fact is that soy is rich in vitamin K2. Therefore, the product was subsequently included in the basis of school lunches for children.
Vitamin K2 has another positive effect on blood vessels. When interacting with MGP protein, it removes accumulated calcium crystals, which settle on the walls, thereby producing a cleansing function.
The source of youth and beauty
Research by scientists in the field of cosmetology has shown that vitamin K2 can prevent premature aging of the skin, as well as reduce the appearance of fine wrinkles and improve the appearance of the dermis.
In addition, vitamin K2 solves the problem of varicose veins by almost 100%. This is due to the cleansing of the vessels from the calcium accumulated in them, deposited on the walls.
Thus, this group of useful substances, along with other vitamin complexes, has a positive effect on the outside day, prolonging the youth and beauty of the skin. However, in order to get the maximum effect, it should be borne in mind that vitamin K2 is not a panacea, so the result will be achieved only in combination with a proper balanced diet, an active lifestyle and careful cosmetic body care.
Lack of vitamin K2
Deficiency of this vitamin in the body can manifest itself in various ways. The main symptoms identified by experts are the following:
Bowel disorders
Bleeding and sore gums
Nosebleeds for no reason
Visible bleeding in the eyes
The tendency to bruise at the slightest damage and blows
Painful menstruation in women
Long-term healing of even small wounds
Fast fatiguability
Development of osteoporosis of bones
Pregnant women and newborn babies are also at risk for vitamin K2 deficiency. That is why expectant mothers are often prescribed to take an additional vitamin complex in order to reduce the risk of unwanted hemorrhagic processes during childbirth and the development of pathologies in the child.
Long-term acute vitamin K2 deficiency can lead to more serious consequences than the symptoms described above. In particular, there may be extensive internal bleeding, salt deposition on the walls of blood vessels and deformation of the musculoskeletal system.
The main reason for the lack of vitamin K2 in the body is improper and unbalanced nutrition. Sometimes a deficiency is formed due to malfunctions in the intestines, as well as the presence of diseases such as hepatitis, cirrhosis of the liver, and oncology of the digestive system.
The consequences of excess
An excess of vitamin K2 in the body is quite rare. As a rule, an overdose of a substance occurs with the additional intake of certain medications according to the testimony of a doctor, which contain mechaninone.
The consequences of an overdose are an increase in blood clotting, as well as the development of diseases of the cardiovascular system or exacerbation of existing ailments in this area. In addition, vitamin K2 is contraindicated in large quantities for those who have recently had a stroke or heart surgery, as well as with thrombosis.
The main source of vitamin K2 is your own body. The substance is synthesized in the intestines during the digestion process, simultaneously triggering many other vital mechanisms. The vitamin can be obtained from the environment from animal products. An example of this is research on Japanese soybean natto. In addition, K2 is found in pork and goose liver, as well as hard cheese, egg yolk, cottage cheese and other dairy products.
An adult needs about 70 mg of vitamin K2 per day. It is with such indicators in the human body, in particular in the digestive system, that all processes will be established. A complete list of products containing its substance in a certain amount is as follows (μg per 100g):
Goose pate - 369
Hard cheese - 75
Soft cheese - 56
Egg yolk - 25
Egg white - 0.3
Curd - 24
Butter - 15
Chicken liver - 14
Chicken breast - 9
Ground beef - 8
Salami sausage - 9
Bacon - 6
Sauerkraut - 4
Milk (up to 4% fat) - 1
Salmon - 0.5
However, it should be borne in mind that the component dissolves quickly when interacting with lipids. Therefore, when eating foods rich in vitamins K2, you need to reduce the amount of fatty foods in your diet.
5 rules for taking vitamins
1. Age
Doctors note that children under one year old do not need additional vitamin complexes, since they get everything they need from mother's milk. The only exception is vitamin D, which is sometimes prescribed to babies in the autumn-winter period due to lack of sunlight.
Children older than a year may be shown a vitamin complex, but it should be taken strictly under the supervision of a doctor. For adults, vitamins are also prescribed by a medical specialist if tests have shown a deficiency of a particular group of substances.
2. Quantity
In consultation with your doctor, it is very important to tell in detail about your daily diet and nutritional principles. This will allow the specialist to draw up a detailed picture of the amount of vitamins entering the body along with food. And on the basis of the analyzes carried out, a possible deficiency of one or another component will be revealed, which, subsequently, will be prescribed as an additional admission.
3. Time
Most vitamins are recommended to be taken after meals. However, there are certain complexes that are sometimes shown before meals - in half an hour or an hour. Since the components are individual, the attending physician or instructions for the selected complex, which must be strictly observed, will tell about the rules for their adoption.
4. Security
Before taking the drug, you should carefully read the instructions. It is also best to seek the advice of a doctor to reduce the risk of potential negative effects to a minimum. It is especially important to agree with a specialist the dosage of the selected vitamin complex, since sometimes an excess of certain components in the body is more harmful than their deficiency.
5. Health
The main reason for the additional intake of the vitamin complex is the lack of nutrient intake from food. However, it often happens that a deficiency of vitamins in the body is associated with improper functioning of the intestines or malfunctions in the digestive system, when valuable components cannot be absorbed in the required volume. In this case, without eliminating the true problem, it will not be possible to replenish nutritional reserves in another way.
The benefits of vitamin K2 have been proven by scientists quite recently, but this group of substances has already become popular due to the discovery of the valuable properties that it possesses. Improving skin condition, normalizing the functioning of internal organs and strengthening bone tissue is enough motivation to revise your diet and include foods rich in this vitamin in it.
As often happens, our well-being is significantly influenced by something small and seemingly insignificant, for example, vitamin K2 (menoquinone). When there is enough of it, we feel healthy, without even thinking about the fact that we owe this vitamin to our good health. But as soon as the content of K2 in the body decreases, unpleasant, alarming symptoms immediately appear. Understanding which foods contain vitamin K2 will help us maintain the norm of this important vitamin.
The main difference between vitamins K1 and K2 is that the first is found in edible products of plant origin and enters the body along with food. Menoquinone, in turn, is already synthesized in the intestine from animal products and fermented foods.
Vitamin K2 was discovered relatively recently, in 1939, but has already managed to make a splash with its extremely important properties for human health. Here are just a few of them:
- K2 is involved in the activation of a special protein called osteocalcin, which increases bone density and bone fracture resistance. Menoquinone can reduce the risk of bone fractures by 60-80%.
- Menoquinone acts on the MGP protein, which prevents calcium crystals from clogging the walls of blood vessels. Together with vitamins A and D, it is responsible for the distribution of calcium in the body.
- K2 thins the blood, clearing it of plaque, thereby reducing the risk of stroke and other diseases of the cardiovascular system. Menoquinone also has a hemostatic effect in vascular lesions.
- K2 helps maintain youthful skin by preventing premature wrinkles.
The unfortunate consequences of a deficit
Most often, a lack of vitamin K2 is observed in people with insufficient and poor-quality nutrition, disorders of the intestinal microflora, for example, due to taking medications; diseases of the liver and stomach. Menoquinone deficiency is expressed in the following symptoms:
- painful and heavy menstruation in women;
- frequent nosebleeds;
- bleeding gums;
- hemorrhages in the whites of the eyes;
- a tendency to the appearance of hematomas at the slightest blows;
- long healing skin lesions;
- general weakness, fatigue;
- interruptions in the work of the intestines;
- frequent bone fractures, osteoporosis;
- calcifications in blood vessels, soft tissues, internal organs.
The listed symptoms can progress and lead to more serious consequences, including disability.
We fill the gap with food
You can take care of the constant intake of menoquinone in the body by reviewing your diet. It is known that we get most of the necessary vitamins from food - it is only important to know from which one. So, where is vitamin K2, in what foods?
Menoquinone will help protect your health by consuming the foods listed in the following table on a regular basis.
| Fermented soy natto | 870 μg / 100 g |
| Goose liver pate | 369 μg / 100 g |
| Brie and Gouda cheeses | 265 μg / 100 g |
| Hard cheeses | 76.3 μg / 100 g |
| Soft cheeses | 56.5 μg / 100 g |
| Egg yolk | 15.5-32.1 μg / 100 g |
| Homemade cottage cheese | 24.8 μg / 100 g |
| Butter | 15 μg / 100 g |
| Chicken liver | 14.1 μg / 100 g |
| Sausage "salami" and similar | 9 μg / 100 g |
| Chicken meat | 8.5-8.9 μg / 100 g |
| Beef | 8.1 μg / 100 g |
| Bacon | 5.6 μg / 100 g |
| Calf liver | 5 μg / 100 g |
| Sauerkraut | 4.8 μg / 100 g |
| Milk, not skimmed | 1 μg / 100 ml |
| Salmon | 0.5 μg / 100 g |
| Egg white | 0.4 μg / 100 g |
This table contains most of the products that are not usually consumed by those who are losing weight. However, in order to avoid the aforementioned consequences of vitamin K2 deficiency, you should not exclude these foods from your diet.
Do not forget about the norm
Moderation in everything, avoiding extremes is a guarantee that there will be no harm to health, but only benefit. So it is with menoquinone - not "more is better", but a clear norm. Another plate will help you navigate this issue.
| Babies | 10-12 mcg / day |
| Children from 1 to 3 years old | 15 mcg / day |
| Children from 4 to 6 years old | 20 mcg / day |
| Children from 7 to 10 years old | 30 mcg / day |
| Children from 11 to 18 years old | 45 mcg / day |
| Men from 19 to 25 years old | 70 mcg / day |
| Men over 25 | 80 mcg / day |
| Women from 19 to 25 years old | 60 mcg / day |
| Women over 25 | 65 mcg / day |
| During pregnancy, breastfeeding | 65 mcg / day |
If possible, it is advisable to consume vitamin K2 from food, since chemical substitutes cannot serve as a full-fledged alternative.
Is Menoquinone Overdose Possible?
Vitamin K2 is not toxic. From food, our body itself takes the necessary amount of menoquinone. However, there is a risk of getting an overabundance of the substance if you take medications designed to compensate for the K2 deficiency in the body. When taking doses above the daily value of menoquinone, symptoms such as:
- drying out of the skin;
- nausea, vomiting;
- diarrhea.
A serious overdose of the vitamin can lead to a miscarriage or premature birth in a woman, as well as blood clots. Therefore, you cannot independently prescribe K2-containing drugs to yourself. It is imperative to consult a doctor.
Features of the use of K2
- Vitamin K2 should not be consumed additionally by people who have a history of stroke or heart attack, as well as those who take blood thinners.
- It is worth considering that cinnamon is an antagonist of menoquinone - it blocks its function, so you should avoid using them together.
- Keeping in mind that K2 is a fat-soluble substance, you need to monitor adequate intake of fat in the body.
Vitamin K2 or menaquinone is vital for the human body along with the most popular ones: A, B, C, D. This substance is a fat-soluble compound of the K group vitamins, which is necessary for normal protein synthesis and complete metabolism of nutrients. Menaquinone potentiates the formation of new cells in bone tissue, promotes calcium absorption, and takes an active part in blood coagulation. Vitamin K2 is synthesized in the intestines, and also enters our body through food.
Modern research by scientists confirms that vitamin K2 is indispensable in the processes of bone tissue formation... According to statistics, regular consumption of foods rich in vitamin K2 reduces the risk of bone fractures. Menaquinone is also unique in that it helps in the production of the protein osteocalcin, which is essential for maintaining the strength of joints and bone tissue.
Scientists have proven that vitamin K2 performs many useful and vital functions in the human body:
- improves the activity of the digestive system;
- prevents the development of malignant tumors;
- stimulates the liver;
- regulates redox processes;
- participates in intracellular respiration.
Why does the human body need vitamin K2?
Given the special importance of vitamin K2 for bone tissue and joints, doctors strongly recommend its use for young children and the elderly. Human bones become denser and the risk of fractures decreases.
Let's consider what else the human body needs vitamin K2 for.
Menaquinone is also important for coagulant processes. Taking an active part in blood clotting, vitamin K2 promotes rapid healing of scratches and small wounds... That is why foods rich in vitamin K2 are recommended to be included in the daily diet for those people who have peptic ulcers, pulmonary hemorrhage (with tuberculosis, radiation sickness).
Menaquinone is also useful in vascular diseases. It interacts with calcium and promotes its penetration into certain areas (bones, teeth) in the quantities required by the body. The remaining calcium deposits are removed from the arteries by menaquinone so that it does not settle on the walls of blood vessels, does not seal or narrow the lumen in them.
A real discovery for modern scientists was the amazing property of vitamin K2 to prevent premature skin aging. That is why for any skin diseases (psoriasis, dermatitis), it is recommended to consume more products containing menaquinone.
Sources of vitamin K2
The most important source of menaquinone is our body. The substance is synthesized in the small intestine, after which it is distributed throughout the body. However, it can also be obtained through food. It used to be thought that menaquinone was found only in animal products. But it turned out that natto contains the most vitamin K2... It is a traditional Japanese food and food that is obtained by fermenting boiled soybeans. Also, menaquinone is found in considerable quantities in pork or goose liver pate, hard cheeses, egg yolk and cottage cheese.
Since vitamin K2 plays an important role in the human body, it must be supplied to the human body through food every day. However, this substance is actively involved in the mechanisms of blood coagulation and therefore the level of its intake must be controlled. Especially for those people who suffer from varicose veins or thrombophlebitis.
Consider which foods contain enough menaquinone:
|
The product's name |
Vitamin K2, microgram (in 100 grams of product) |
| Soybeans (natto) | 870 |
| Goose liver pate | 369 |
| Hard cheeses "Brie" and "Gouda" | 265 |
| Egg yolk | 15,5-32,1 |
| Cottage cheese | 24,8 |
| Butter | 15 |
| Chicken liver | 14 |
| Ground beef | 8,1 |
| Sauerkraut | 4,8 |
| Milk (depending on fat content) | 0,5-1 |
Vitamin K2 intake
Only natural foods contain the most nutrients. Various artificial vitamins and foods containing chemicals can negatively affect the body, rather than saturate it with vitamin K2. Therefore, menaquinone must be present in the daily diet of a person in the required amount.
The table below will tell you the rate of vitamin K2 intake by a certain category of people.
| Categories of people | Daily intake of vitamin K2 in μg |
| Newborn | 10-12 |
| Children 1-3 years old | 15 |
| Children 4-6 years old | 20 |
| Children 7-10 years old | 30 |
| Teenagers | 45 |
| Men 19-25 years old | 70 |
| Men 25 and older | 80 |
| Women 19-25 years old | 60 |
| Women 25 and older | 65 |
| Pregnant | 65 |
Features of assimilation of vitamin K2 by the body
Menaquinone dissolves when exposed to fats... Therefore, in order for its intensive absorption in the intestines to occur, it is necessary to eat foods with a low fat content. This fact should be taken into account with low-fat diets, which are so popular lately. They contribute to the disruption of the process of vitamin K2 intake into the body, which is fraught with unpleasant consequences.
Vitamin K2 deficiency
Given the individuality of each organism, menaquinone deficiency can manifest itself in different ways:
- disruption of the intestines;
- wounds, cuts heal for a long time;
- bleeding from the nose;
- increased fatigue;
- pain during menstruation.
As a result of constant deficiency of vitamin K2, osteoporosis of bones develops.(increased fragility), internal bleeding occurs, cartilage ossification, salt deposition on the walls of blood vessels.
Pregnant women and newborn babies are also at risk. Expectant mothers are usually given vitamin K2 to help prevent hemorrhages. Due to improper nutrition of a nursing mother and insufficient intake of menaquinone in the body, the child may even have bloody vomiting and liquid feces.
Excess vitamin K2
Usually vitamin K2 is in excess in those who take medications containing this substance. In this case, the dosage should always be determined by the physician.
An excess of vitamin in the human body leads to an increase in blood clotting, thrombus formation occurs in the vessels and various diseases of the vascular system occur.
The following symptoms help to determine the overabundance of menaquinone:
- dry skin;
- diarrhea;
- nausea;
- miscarriage in women.
So let's summarize. Vitamin K2 is absolutely essential for our body. It strengthens bones, normalizes the activity of the cardiovascular system, and rejuvenates the skin. And although menaquinone has not been sufficiently studied, its beneficial properties listed above give vitamin K2 every right to be a frequent guest in the human diet.
