Along with other micronutrients, vitamin K1 is also on the list of essential nutrients for the body. Thanks to vitamin K1, human cardiovascular health, memory, and musculoskeletal system are strengthened. The following article will provide readers with some useful knowledge about this vitamin.

1. Some features of vitamin K1

Vitamin K  includes 2 forms: vitamin K1 and vitamin K2. Vitamin K1 is fat-soluble and participates in the activation of blood clotting factors present in the liver. When naturally produced, vitamin K1 is called phylloquinone, and when synthesized, it is converted into phytonadione.

When vitamin K1 is added to the body, this amount of vitamin will be converted into vitamin K2 by bacteria in the large intestine. Vitamin K1 is contained in foods such as cabbage, tomatoes, pennywort, meat, fish, etc. The amount of vitamin K1 in food accounts for 75 – 90% of the amount of vitamin K1 that humans need to use.

Here are some uses of vitamin K1 for the body:

Strengthening bones:
Vitamin K1 provides a large amount of protein to help keep bones strong. This fat-soluble vitamin contains an enzyme that undergoes carboxylation to stimulate the production of the active protein osteocalcin, which aids bone growth.

Vitamin K1 helps strengthen bones and joints

Support blood clotting:
The production of a type of procoagulant  protein  is also thanks to the participation of vitamin K1. These proteins include anticoagulant proteins (proteins C, S and Z), factors II (prothrombin), VII, IX and X. These proteins play an important role in blood clotting, helping the body activate its self-protection and self-healing mechanism by clotting blood at the site of open wounds on the skin.

Support memory improvement in the elderly:
According to researchers, the higher the concentration of vitamin K1 in the blood, the more the person’s memory tends to improve. These people have better verbal memory expression than those who are deficient in this vitamin.

Vitamin K1 is good for the cardiovascular system:
Few people know that vitamin K1 also has the effect of preventing minerals from depositing and accumulating in the blood vessels, thereby contributing to stabilizing blood pressure and improving the heart’s pumping process throughout the body. The accumulation of minerals in the blood vessels is also known as mineralization. This process often occurs naturally with increasing age and is also one of the causes of cardiovascular disease. A person who is adequately supplemented with vitamin K1 will also have a lower risk of  stroke.

Vitamin K1 helps stabilize blood sugar levels:
Vitamin K1 plays an important role in stabilizing insulin levels in the body. According to nutritionists, if vitamin K1 is maintained at a reasonable level, it will limit insulin resistance, thereby minimizing the risk of developing  diabetes.

Newborns need vitamin K supplements:
Most newborns have very little vitamin K in their bodies when they are born because this vitamin is almost not transmitted from the mother through the placenta. In addition, breast milk does not contain much vitamin K, so children need to be supplemented with vitamin K from other sources. When there is enough vitamin K, the baby will face less risk of bleeding, especially brain and meningeal bleeding.

2. Instructions for using vitamin K1 properly

2.1. How much vitamin K1 is enough?
This vitamin can be supplemented in 2 ways: by injection or orally. Vitamin K1 when taken orally is quite safe and benign. About 10mg should be supplemented every day, but in general, you should consult your doctor before using it.

For newborns, according to the recommendations of the American Academy of Pediatrics, the baby should be injected with a single intramuscular injection within 1 hour after birth with a dose of 0.5 – 1mg.

Vitamin K1 can be supplemented orally.

2.2. The right time to take vitamin K1
Vitamin K is one of the fat-soluble vitamins (along with vitamins A, D, E). Also because fat cannot dissolve in the blood, the absorption of nutrients needs to be affected by bile acid (an emulsifier produced by bile). Therefore, to increase the absorption of these vitamins, you should take them during meals or about 30 minutes after eating. You can take vitamin K1 in the morning, noon or evening.

2.3. Note the side effects that may occur when using vitamin K1
Most people often think that using vitamins is good for health, so they rarely pay attention to the side effects that may occur if vitamins are used incorrectly. In fact, if you use vitamin K1 according to the instructions and prescriptions of a specialist, there will be little risk to the body. However, there are cases where children are given too much vitamin K1 and the following symptoms appear:

• Reduced appetite, eating less;
• Whole body swelling, difficulty breathing;
• Children have reduced mobility;
• Muscle stiffness;
• Mental changes, frequent irritability;
• Jaundice, yellow eyes, pale skin.

Because of the above side effects, before giving children vitamin K1, parents need to carefully consult a nutritionist, absolutely do not arbitrarily decide the dosage for children.

3. List of foods that provide a lot of vitamin K1

Vitamin K1 is found in many green vegetables and fresh fruits. In particular, dark green leafy vegetables will help you have a rich amount of vitamin K1, such as kale, broccoli, spinach, cabbage, Malabar spinach, etc.

Not only does it help provide a lot of vitamin K1, but eating vegetables also helps support the digestive system, adds fiber and water to the body, helps increase resistance and gives you healthy skin.

Vitamin K1 is commonly found in green leafy vegetables, margarine and soybean oil.

Hopefully the useful knowledge shared above has helped you better understand vitamin K1, how to supplement this vitamin scientifically and avoid unwanted side effects when using this vitamin.