Vitamin K, Not Just for Your Clotting Needs

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Food for Thought

Don't Overlook Vitamin K

February 4, 2008

By Antinoro, R.D., L.D.N., J.D., C.D.E.

Brigham and Women's Hospital

* Four Ways Vitamin K May Protect Health

* Are Vitamin K Requirements Adequate?

* Sources of Vitamin K

* The Coumadin Connection

* The Bottom Line

Four Ways Vitamin K May Protect Health

Unless you are taking the blood thinner warfarin (Coumadin), you

probably have not paid too much attention to your intake of vitamin K.

That's because this vitamin is best known for helping your blood clot

so you stop bleeding. New research is finding other ways this vitamin

may protect your health.

1. Brittle bones – Vitamin K helps the body make a protein called

osteocalcin, which can improve bone mass and reduce fractures. In one

study, as blood levels of vitamin K increased so did levels of

osteocalcin. Other research has found that individuals getting 250

micrograms of vitamin K a day had fewer hip fractures than those who

got only one-fifth of that amount (50 micrograms).

2. Diabetes – Osteocalcin may also have a role in regulating

insulin activity. (Insulin is needed to help move sugar out of the

bloodstream and into the body's cells.) This vitamin-K dependant

protein may signal fat cells to release a hormone associated with

increasing insulin sensitivity. Research so far has only included

animal studies. Research on humans is needed to confirm this connection.

3. Arthritis – A limited intake of vitamin K can damage cartilage

and trigger osteoarthritis. (Cartilage helps to support and cushion

your joints.) In one study involving over 600 men and women, those

with higher blood levels of vitamin K were less likely to suffer from

osteoarthritis of the knee. Vitamin K's ability to protect against

inflammation is another reason it may ease arthritis.

4. Wrinkles – Some data suggest that this vitamin may protect the

elasticity of the skin. This has the potential to prevent skin aging.

Are Vitamin K Requirements Adequate?

The recommended intake for vitamin K is 90 micrograms a day for women

and 120 micrograms for men. These guidelines are based on average

amounts people eat. They don't reflect what the body actually needs

and may not be enough, given the research on bone mass mentioned above.

Another reason that we probably need more vitamin K than recommended

is that we no longer think that the body makes much vitamin K from

natural bacteria in our guts.

Sources of Vitamin K

Vitamin K is found in a variety of foods. But the amounts tend to be

small. The exception is dark, leafy green vegetables — the real

vitamin K stars.

Source: USDA Nutrient Database, release 20. 2007

Vitamin K is also found in multivitamin or bone supplements. Avoid

taking a separate vitamin K supplement.

The Coumadin Connection

Since vitamin K helps blood to clot, people who take the

blood-thinning drug Coumadin need to be careful.

The Bottom Line

Most of us can afford to consume more vitamin K. The best way to make

sure you're getting an adequate and consistent amount, is to include

dark leafy greens in your diet regularly and take a daily multivitamin

that contains vitamin K.

Antinoro, R.D., L.D.N., J.D., C.D.E is a senior nutritionist at

Brigham and Women's Hospital. She is also a certified diabetes

educator. Ms. Antinoro counsels patients at the Nutrition Consultation

Service.

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