Vitamin K is known for its function for the wound healing process. However, did you know that there is more than one type of vitamin K in foods and supplements? Each type of vitamin K even has its own benefits for your body.
Get to know each type of vitamin K
Vitamin K is divided into three types, namely vitamin K1, K2, and K3. Vitamins K1 and K2 are found naturally in food. In contrast, vitamin K3 is made synthetically with a quite different function than the previous two types.
Below are the differences between the three.
1. Vitamin K1 (phylloquinone)
Vitamin K1 is the type of vitamin K that you get from your daily diet. This nutrient is also known as phylloquinone. Of the total intake of vitamin K that you consume, about 75-90% of which is vitamin K1.
Humans need vitamin K1 intake to form bones, carry out the blood clotting process, and metabolize blood vessels. In your body, this vitamin works by strengthening a special protein that binds to calcium.
This protein works with platelets to stop bleeding when you are injured or injured. Your body also uses this protein to maintain bone density and maintain the strength and flexibility of blood vessels.
This type of vitamin K is produced by plants. Here are some vegetables that you can consume and their vitamin K1 content for every 80 grams of cooked vegetables.
• Spinach: 889 micrograms
• Broccoli: 220 micrograms
• Radish leaves: 529 micrograms
• Kale: 1,062 micrograms
• Broccoli: 220 micrograms
2. Vitamin K2 (menaquinone)
Vitamin K2 has a different chemical structure to vitamin K1. Substance with another name menaquinone is also divided into several types. Scientists assigned them the numbers MK-4 to MK-13 by looking at the length of the side chains.
Menaquinone has a role in maintaining bone density. This substance helps the work of osteocalcin, which is a protein that binds calcium to bone tissue. With strong bones, you can be protected from the risk of osteoporosis and fractures.
Several recent studies also show other benefits of vitamin K2 for the body. These nutrients help maintain a healthy heart and blood vessels, lower the risk of cancer, and have the potential to reduce symptoms of anxiety disorders.
The main sources of vitamin K2 are fermented foods and animal products. Menaquinone subtype MK-4 is most commonly found in animal products such as chicken, egg yolks, and butter. Below is the amount of vitamin K2 in it.
• Hard cheese: 76 micrograms
• Chicken legs and thighs: 60 micrograms
• Soft cheese: 57 micrograms
• Egg yolk: 32 micrograms
In addition to animal foods, bacteria in your intestines also produce menaquinones with subtypes MK-5 to MK-13. The only type of vitamin K that is not produced by gut bacteria is menaquinone with the MK-4 subtype.
3. Vitamin K3 (menadione)
Vitamin K3 aka menadione is a synthetic vitamin that is not found in natural food sources. In the body of living things, this vitamin will be converted into vitamin K2 with the help of the liver before it can be utilized.
Various previous studies actually show that vitamin K3 is harmful to health. The use of menadione supplements in humans is not recommended because it can increase the risk of liver and red blood cell damage.
Even so, research in the laboratory revealed that menadione has promising anticancer properties. This substance is able to kill cancer cells of the colon and rectum, breast, and kidney by activating a special protein.
In addition, vitamin K3 also has antibacterial properties. According to a study in the journal Investigational New Drugs, this vitamin is able to inhibit the growth of Helicobacter pylori, which is a common cause of gastric infections.
How to Take Vitamin K Supplements Correctly
Vitamin and mineral supplements are consumed to complement the body’s need for vitamins and minerals, especially when the intake of vitamins and minerals from food cannot meet the body’s needs. Keep in mind, supplements are only used as a complement to the body’s nutritional needs, not as a substitute for nutrients from food.
There are several conditions that require the intake of supplements, such as being stricken with an illness, or taking drugs that can interfere with the metabolism of vitamins and minerals.
If using an over-the-counter vitamin K supplement, use it according to the instructions on the package. Vitamin K supplements can be taken before or after meals.
If you are taking vitamin K supplements that come with a doctor’s prescription, take them as directed by your doctor. Do not increase or decrease the dose and time of use of the drug.
Side Effects and Dangers of Vitamin K
Vitamin K very rarely causes side effects, especially when taken in recommended doses. However, in some cases, this supplement can cause side effects such as:
• Easy sweating
• Taste disturbance
• Blue lips
• Dizziness as if going to faint
• Hard to breathe
• Yellowing of the skin and whites of the eyes
If you experience the above complaints, immediately go to the ER or check with a doctor to get treatment.
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