All You Need To Know About Vitamin K Deficiency

How do our bodies absorb vitamin K?

The absorption of vitamin K differs according to its type.

♦ Vitamin K1, phylloquinone

    • Less bioactive
    • Converted by intestinal bacteria to vitamin K2
    • Acts in the blood clotting system
    • Found in plant sources
    • Distributed to the liver then to the blood

♦ Vitamin K2, menaquinone

    • More bioactive and better absorption
    • Converted by intestinal bacteria to vitamin K2 forms K2-MK7 and K2-MK11
    • Support bone and teeth
    • Restricted to animal products and fermented food
    • Easily distributed in bones and other tissues

People usually ingest vitamin K1 10 times more than K2

Here are some factors that may enhance or reduce vitamin K absorption:

  • Fat
    Increase healthy fats with vitamin K rich food like avocados, olive oil, butter, nuts and seeds. Fats increase vitamin K absorption because it is a fat-soluble vitamin.
  • Probiotic
    Add foods high in probiotics to your diet like yoghurt, kefir and sauerkraut. Probiotic is the favourite meal for good bacteria in the gut and increases their multiplication.
  • Coffee and tea
    They should be avoided as they decrease vitamin K absorption.
  • Alcohol
    It acts as a diuretic and will cause a loss of vitamin K in urine. It also damages digestive system lining, which results in vitamin K malabsorption.
Vitamin K deficiency