Biotin (Vit B7) : Beautify Skin, Thicken hair & Maintain Nails

(There are 8 different forms of biotin available, but only one is naturally occurring & found in food sources)

Overview

Biotin is the popular name for Vitamin B7. It is also known as Vitamin H. We know Vitamin B-complex is water soluble, and Biotin belongs to this category. So, our body do not store it. But, bacteria found in our intestine can make biotin. Biotin is found in small amounts in numerous foods. It helps us in the growth and maintenance of tissues. It also helps us in repairing and building muscles. When our tissue or muscle breaks, biotin helps in building back the strength of muscle or tissue that leads to growth.

Health benefits of Biotin

• Biotin primarily acts as a co-enzyme in our body and helps in the metabolism of fatty acids, amino acids and glucose to process energy and transport carbon dioxide from cells.
• Biotin regulates gene expressions within us which are critical in carrying out functions of the metabolism.
• Biotin maintains blood glucose levels because it facilitates the activity of insulin, that needed to bring blood sugar back to a balanced state.
• Biotin decreases the supply of enzymes that stimulate glucose production by the liver, therefore less sugar is released into our bloodstream.
• Biotin can reduce the nerve pain found in people who are suffering from diabetes.
• Biotin acts in defending against common causes of heart disease i.e. inflammation, atherosclerosis that means plaque build-up in the arteries, heart attacks and stroke.
• Biotin are needed for proper thyroid activity and also defend against adrenal fatigue. 
• Biotin synthesizes our hormones that are related to a mood regulation.
• Biotin along with B vitamins influence memory function and defend against age-related cognitive impairment, such as Alzheimer’s disease or dementia.
• Biotin helps to keep up a positive mindset, boost energy and increase concentration within us.
• Biotin was first known for a role in skin health as it is easily pass through the skin membrane to a greater degree in damaged skin and can increase serum biotin when applied to the skin.
• Biotin improves the keratin infrastructure (a basic protein that makes up hair, skin and nails) in our body. 
• Biotin might increase the thickness of fingernails and toenails in people in the condition of people having brittle nails.

Food sources

Food-processing techniques can destroy biotin. Less-processed versions of the foods generally contains more biotin.

• Biotin can be found in foods like fish, organ meats, cooked eggs, especially egg yolk and whole grains, soybeans and other legumes like beans, blackeye peas. 
• It can be found in fruits and vegetables like avocado, cauliflower, berries, legumes and mushrooms.
• It can be found in nuts like almonds, peanuts, pecans, walnuts and nut butters; cauliflower; bananas; and mushrooms.

Dietary Reference Intakes for Biotin

• 7 mcg for infants 0 to 12 months. 
• 8 mcg for children 1 to 3 years.
• 12 mcg for children 4 to 8 years. 
• 20 mcg for children 9 to 13 years. 
• 25 mcg for adolescents 14 to 18 years. 
• 30 mcg for adults over 18 years and pregnant women. 
• 35 mcg for breast-feeding women.

Deficiency

• Thinning of the hair often with loss of hair color and red scaly rash around the eyes, nose, and mouth, cracking in the corners of the mouth i.e. cheilitis, swollen and painful tongue i.e. glossitis, dry eyes, loss of appetite, fatigue, insomnia are the common symptoms of biotin deficiency. 
• Other symptoms are depression, listlessness, hallucinations, tingling in the arms & legs, low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, poor moods, and more.
• Infants who don't have enough biotin often develop this scaly scalp condition.
• Biotin and other B vitamins deficiency can lead to stunt growth and result in improper development in fetuses and infants.
• Biotin deficiency also leads to high levels of cholesterol and heart problems.

Biotin as supplement

Biotin is available as an element in multivitamins and B-vitamin complexes and also available as an individual supplements. Standard preparations are available in 10 mcg, 50 mcg, and 100 mcg tablets. But the biotin dose found in many multivitamins (30mcg) seems more than sufficient.

Biotin when combine with other nutrients

• Hair loss can be reduced when biotin is taken by mouth in combination with zinc.
• Biotin, combined with zinc and topical clobetasol propionate solution, has also been used to combat patchy hair loss (alopecia areata) in both children and adults.
• A combination of biotin and chromium might lower blood sugar in people with type 2 diabetes. 
• This combination of biotin and chromium also reduces ratios of total cholesterol levels to “good” high-density lipoprotein (HDL) cholesterol, “bad” low-density lipoprotein (LDL) cholesterol to HDL cholesterol, and non-HDL to HDL cholesterol in people with type 2 diabetes.

What studies revealed?

• There are some evidence that cigarette smoking may cause mild biotin deficiency.
• According to a well established study, biotin helps in restoring taste among people who have lost their sense of taste. Patients must supplemented their diets with 10 to 20 mg of biotin daily to produce the effects.
• One study has found biotin supplementation is effective when taken by women with brittle and splitting nails.
• According to a study, Biotin is safe for expecting mothers and breast-feeding women when used in recommended amounts.

Suggestions from the Blogger

• Body builders don’t consume raw egg whites in large amount because it can cause biotin deficiencies due to the presence of the anti nutrient avidin, which binds and sequesters biotin, preventing its utilization as a nutrient. 
• Alcoholics please don’t take alcohol as alcohol reduces biotin absorption rates due to reducing the amount of transporters available to take biotin up into the body. 
• Take Biotin in the form of supplements in order to halt the process of hair loss and brittle nails and even to reverse them.
• People, who are receiving kidney dialysis may need extra biotin. But for the exact quantity, consult your doctor before taking.

Vitamin A : Deficiency, Supplements, Upper Limit intake, Overdose & Research Studies

(Vitamin A is involved in Gene Regulation and Important for Reproduction)

Recalling Vitamin A

We know that Vitamin A is a fat soluble vitamin, at the same time it is also a powerful antioxidant. Like all antioxidants Vitamin A is helpful in reducing inflammation in fighting with free radical damage. Thus, vitamin A is a source to slow aging naturally. Vitamin A is involved in gene regulation and  important for reproduction. It also helps our heart, lungs, kidneys and other organs work properly.

Deficiency

It is rare now-a-days to have a serious deficiency of vitamin A. Vitamin A deficiency generally not found in industrialized countries, it only found in developing or under developed countries. People who have digestive disorders or very poor diets most likely in a vitamin A deficiency condition. 

Signs & Symptoms

• The first sign of a vitamin A deficiency is often poor sight at night less technically known as night blindness. 
• Prolonged deficiency also lead to dry eye, skin disorders, infections such as measles, diarrhea and lung disorders.
• Vitamin A deficiency also has been shown to impair iron use, as well as impair red blood cell formation.
• Children who are deficient in vitamin A are more likely to develop infections, including measles.

Supplements (Internal & External)

All the multivitamins/minerals contain vitamin A. Other supplements, such as fish liver oil are also high in vitamin A. Vitamin A supplements are generally prescribed by doctor to people who have vitamin A deficiencies. Vitamin A is found in many different therapeutic formulas for example, immune system formula, cold formula, eye health formula, healthy skin formula, acne formula and wellness formula.

• Topical and oral retinoids are commonly prescribed for treating acne, wrinkles, psoriasis, warts, premature aging from the sun and other skin conditions.

  

  Supplements

• Oral vitamin A is also used as a treatment for measles and dry eye in people with low levels of vitamin A. 
• Vitamin A in the palmitate form has been recommended in patients with night blindness.
• Vitamin A supplementation has been shown to raise hemoglobin levels and serum iron concentrations, particularly in children and pregnant women. 
• Vitamin A supplementation has also been shown to enhance the efficacy of iron supplementation in patients with vitamin A deficiency and iron deficiency anemia.
• Ointment with Vitamin A and D, may be useful for sore and cracked nipples that occur during breastfeeding. 
• Vitamin A is also prescribed and used for a specific type of leukemia.

Upper Limit (UL) intake

There is no upper limit for vitamin A from beta-carotene. But if one is taking vitamin A from Retinoids, he/she must keep in mind the Upper Limit (UL) intake.

• Both infants and children in the age of 0 to 3 years can not take more than 600 mcg/day or 2,000 IU/day.
• Children in the age of 4 to 8 years can not take more than 900 mcg/day or 3,000 IU/day.
• Children in the age of 9 to 13 years can not take more than 1,700 mcg/day or 5,610 IU/day.
• Adolescents in the age of 14 to 18 years can not take more than 2,800 mcg/day or 9,240 IU/day.
• Adults in the age of 19 years and up can not take more than 3,000 mcg/day or 10,000 IU/day.

Overdose

High doses of vitamin A along with other antioxidants may actually do more harm than good. 

• Both vitamin A and beta-carotene in overdose may increase triglycerides (fats in the blood). They may even increase the risk of death from heart disease, particularly in smokers.
  
• Fatigue, Muscle and joint pain, Dry skin and lips, Nausea or diarrhea, Hair loss, Vomiting and Headaches are the symptoms of vitamin A overdose. 
• Overdose of vitamin A have been associated with birth defects, lower bone density and liver problems. 
• Alcoholic People or people who have kidney or liver disease shouldn’t take vitamin A supplements unless until his/her doctor recommends.
• When pregnant women take large amounts of vitamin A, they can indirectly harm their unborn babies.
• Overdose of vitamin A may increase the risk of hip fracture or interfere with the beneficial actions of vitamin D.

Research Studies

• As per some research, having more than an average of 1500 mcg/day of vitamin A over many years may affect bones, making them more likely to fracture. This is particularly important for older people, especially Menopausal women, who are prone to osteoporosis.
• A large population study found that people who got high levels of vitamin A though their diets had a lower risk of developing cataracts and supplementing Vitamin A may help slightly slow down the damage from retinitis pigmentosa, a hereditary disease that causes poor night vision.
• Some laboratory studies suggest that vitamin A and carotenoids may help in fighting certain types of cancer because of anti-oxidant properties.
• According to an analysis of multiple studies, Vitamin A supplements overdose consumption, alone or in combination with other antioxidants, results in an increased risk of liver failure, even death. 

Vitamin A : Builds Immunity, Prevents Aging & Improves Vision

(Vitamin A, its Overview, Benefits, Food sources and Intake Suggestions)

Overview

Sliced Peppers

Vitamin A is a fat-soluble vitamin and responsible for several important functions in our body. There are two types of vitamin A. One is Retinoids, the active form of vitamin A, comes from animal products that includes retinol. Another is provitamin carotenoids, the second type of vitamin A, comes from plants that includes Beta-carotene. Our body get vitamin A by converting Beta-carotene and other carotenoids, which are fat-soluble nutrients found in fruits and vegetables. When our body doesn't need vitamin A immediately, it is stored in our body for future use. Because of this, we don't need to consume it every day.

Benefits 

• Vitamin A helps in maintaining our body's natural defence system that act against illness and infection i.e. the immune system. 
• Vitamin A helps us to see in dim light, so it is key for good vision.
• Vitamin A keeps skin and mucous membranes that line some parts of our body, such as the nose, sinuses, and mouth healthy.
  
• Vitamin A plays an important role in cell reproduce, a process known as cellular differentiation.
• Vitamin A stimulates the production and activity of white blood cells.
• With Recommended dose Vitamin A is needed for the proper development of an embryo and fetus
• Because of antioxidant properties of Vitamin A, it neutralize free radicals in our body which is the reason of tissue and cellular damage. 
• Vitamin A also helps in lowering the risk of certain types of food allergies and eventually inflammation. With this, the risk for neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease may lower.
• Vitamin A also plays an important role in Bone formation, Reproduction and Wound healing.

Food sources

1. Good food sources of retinol vitamin A found in Oily Fish, Eggs, Beef, calf, and chicken Liver, Whole milk, Yoghurt, Cheese, Fortified Low-fat Spreads, Fortified skim milk and cereals.
   
2. Beta-carotene form of vitamin A i.e. plant sources found in yellow, red and green (leafy) vegetables, such as sweet potatoes, carrots, spinach, pumpkin and other winter squashes, cantaloupe, and red peppers. 
3. Beta-carotene form of vitamin A also found in yellow colour fruits such as mango, papaya, peaches and apricots.

Recommended Dietary Allowances (RDAs)

• Children 1 to 3 years required 300 mcg/day or 1,000 IU/day.
• Children 4 to 8 years required 400 mcg/day or 1,320 IU/day.
• Children 9 to 13 years required 600 mcg/day or 2,000 IU/day.
• Females 14 years and up required 700 mcg/day or 2,310 IU/day.
• Pregnant 14 to 18 years required 750 mcg/day or 2,500 IU/day.
• Pregnant 19 years and over required 770 mcg/day or 2,565 IU/day.
• Breastfeeding women under 19 years required 1,200 mcg/day or 4,000 IU/day.
• Breastfeeding women 19 years and over required 1,300 mcg/day or 4,300 IU/day.
• Males 14 years and up required 900 mcg/day or 3,000 IU/day.

Vitamin A intake Suggestions

• As Vitamin A is absorbed well along with fat, always take it with food.
• Always give first preference to take beta-carotene and other antioxidants by eating a well-balanced diet i.e. high in fruits, vegetables and whole grains. 
• Beta-carotene is also non toxic even at high levels of intake, so make it your first choice. 
• Pregnant women must not take Beef, calf, and chicken liver in their food more than once in a week as it is the rich source of vitamin A. Because of this, they may be at risk of too much vitamin A. 
• Even someone is thinking of having a baby, she must avoid taking supplements that contains vitamin A, including fish liver oil and liver or liver products in food.
• If one eat liver every week, then he/she doesn't take supplements that contain vitamin A.
• If one take supplements containing vitamin A, make sure his/her intake from food and supplements doesn't exceed 1500 mcg/day.

Vitamin E : Deficiency, Supplements, Overdose & Scientific Studies

(Vitamin E plays an important Role in Inhibition of Platelet Aggregation )

Recalling Vitamin E

We know a lot about Vitamin E from my previous article. We also know that, when we consume Vitamin E in adequate amounts it protects us against stress due to oxidation, age-related cognitive decline, blocked arteries in heart, high blood pressure, hardened arteries in the leg, varicose veins and age-related eye damage. It mainly neutralizes free radicals that damage fat-containing structures i.e. cell membranes and brain cells. Along with facilitating healthy muscles, adequate intake of Vitamin E maintains our skin, hair, eyesight and immunity. In this article, I have mentioned the food sources, RDAs, deficiency, supplements and overdose of vitamin E consumption.

Deficiency 

It is 100% correct that Vitamin E deficiencies are rare in humans, but it is sometimes found in some cases for example :

• It has been observed as a result of malnutrition. 
• Very low birth weight premature infants.
• People with fat absorption problems i.e. people who struggle with inflammatory bowel disease.
• People with Crohn’s disease, cystic fibrosis or an inability to secrete bile from the liver into the digestive tract.
• People who often pass greasy stools or have chronic diarrhea.

What if one is found vitamin E deficient?

• One may face malfunction in his/her digestive system with vitamin E deficiency which will lead to poor absorption of nutrients from the digestive tract, Pain, tingling gastrointestinal diseases etc. 
• With vitamin E deficiency, nervous system related problems occurs in hands, arms, legs and feet. 
• Vitamin E also leads to the condition of dry hair or loss of hair, development of Cataract, Muscular weakness, Slow tissue healing and Leg cramps.

Supplements

Vitamin E supplement works best if one take it with food. Vitamin E is strongly effective in treating the movement disorder (ataxia). But there are some other areas also where vitamin E is supplemented to treat.

• Vitamin E supplementation in very low-weight premature infants might reduce the risk of some complications, such as those affecting the retina.
• Vitamin E supplementation is used for treating and preventing diseases of the heart and blood vessels including hardening of the arteries, heart attack, chest pain, leg pain due to blocked arteries and high blood pressure.
  
• Water-soluble forms of vitamin E, such as “Tocopheryl Polyethylene Glycol-1000 Succinate” is generally given to people who have inability to secrete bile from their liver into their digestive tract or People who often pass greasy stools or have chronic diarrhea.
• Vitamin E supplementation is used for diseases of the brain, nervous system and for improving physical endurance, increasing energy, reducing muscle damage after exercise, and improving muscle strength.
• Vitamin E supplementation is used in women for preventing complications in late pregnancy due to high blood pressure, premenstrual syndrome, painful periods, menopausal syndrome, hot flashes associated with breast cancer and breast cysts.
• Vitamin E is also supplemented for cataracts, asthma, respiratory infections, skin disorders, aging skin, sunburns, cystic fibrosis, infertility, impotence, chronic fatigue syndrome, peptic ulcers and allergies.

Overdose

Vitamin E is likely safe when taken by mouth or applied directly to the skin. Most people do not experience any side effects when taking the recommended daily dose. In fact, research studies has not found any adverse effects from consuming vitamin E in food till now. But high doses of alpha-tocopherol supplements can cause hemorrhage and interrupt blood coagulation and inhibit platelet aggregation. So, long-term intakes above the Upper Level Intake increase the risk of adverse health effects. People do not experience any side effects when taking the recommended daily dose, i.e. 15 mg. Overdose symptoms may include stomach pain, nausea, diarrhea, dizziness, headache, tiredness, blurred vision, or tiredness.

Scientific studies

Like other micro nutrients, Vitamin E also has been studied for the prevention or treatment of many health conditions. However, except from vitamin E deficiency, there is a lack of strong evidence to support its use for any disease till date. I have mentioned some of the studies here.

• Many studies have found that people with higher levels of vitamin E in their bodies have a lower risk of heart disease.
• Other studies suggest that eating foods high in vitamin E and other antioxidants may help prevent cancer. Several large studies show that women who take vitamin E supplements do not have a risk of developing breast cancer.
• However some studies of vitamin E using for preventing cancer, heart disease, diabetes, Alzheimer's disease, cataracts, and many other conditions have been disappointing.
• One study suggests that taking vitamin E, along with standard medications for rheumatoid arthritis, may help reduce pain, but not inflammation, better than standard medications alone. 
• A few studies have found that vitamin E may help relieve menstrual pain. A few studies also suggest that vitamin E supplements may help reduce PMS symptoms including anxiety, food cravings and depression.
• Scientists have found that the gamma tocotrienol form of vitamin E may regulate certain gene signals in the skin that help prevent the damage typically seen after UVB exposure.
• Scientists have found that delta tocotrienols are quite effective at slowing the production of melanin, the skin pigment responsible for unsightly age spots.

Vitamin E : Protect our Cells from Free Radicals

(Vitamin A, its Overview, Benefits, Food sources and intake Suggestions)

Overview

What is Vitamin E? Well as the name suggests, it is a vitamin. Actually it is a fat-soluble vitamin with antioxidant properties. It dissolves in fat, that means our body stores and uses at the time of need. Vitamin E along with other antioxidants came to public attention in the 1980s. Naturally occurring vitamin E is the collective name for a group of fat-soluble compounds that exists in eight chemical forms. They are tocopherols and tocotrienols, with various subsets of each and each of them have different biological effects. They collectively helps in supporting anti-oxidation in our body. Out of all forms of vitamin E, the liver targets alpha-tocopherol most for incorporation into lipoproteins as it has the highest bioavailability. People generally get enough vitamin E from the foods they eat as it is predominantly found in green leafy vegetables, nuts and seeds, seafood, and fruits. But, people with certain disorders like liver diseases, cystic fibrosis, and Crohn's disease may need extra vitamin E in the form of supplements. Vitamin E along with vitamin C were the first two antioxidant compounds to be sold as dietary supplements.

Functions

As an important vitamin, Vitamin E is required for the proper function of many organs in our body. It is also a powerful antioxidant and helps to reduce free radical damage and slow the aging process of our cells. Just read the other functions of Vitamin E below.

• Vitamin E helps in maintaining our skeletal muscle, cardiac muscle, and smooth muscle both structurally and functionally. 
• It plays a helping hand in the formation of red blood cells (RBC).
• As it is lipid-soluble, it helps in cell-membrane stability.
• It assist to maintain vitamins A, iron, and selenium in our body.
• It helps our body in using vitamin K.
• It helps in widening our blood vessels and keep blood from clotting inside them.

Health Benefits

We get health benefits from vitamin E in several ways. But it is seen that vitamin E is not good at treating some disease but it definitely helps in preventing some of serious diseases associated with free radicals that develops in our body. some of other benefits associated with vitamin E were given below.

• Vitamin E has a positive effect on our immune health particularly elders, along with boosting stamina and vitality.
• Vitamin E has an active role in protecting our skin and eyes.
• Vitamin E has a positive effect in enhancing our body’s antibody response to vaccinations.
• Vitamin E has a positive effect in giving protection against age-related cognitive decline.
• Vitamin E is beneficial in the problems of the blocked arteries in heart, high blood pressure, hardened arteries in the leg and varicose veins.
• Vitamin E is beneficial for the safety of the fetus in the womb of women.
• Vitamin E is beneficial for dealing impotence in men.
• Cells, the basic unit of life use vitamin E to interact with each other.
• Vitamin E plays an important role in delaying the growth of cataracts and other conditions associated with premature aging.

Food Sources 

In order to reap the benefits of Vitamin E naturally, it should be consumed from natural sources regularly as a part of a balanced meal plan. According to U.S. Food and Drug Administration (FDA), foods providing 20% or more of the DV are considered to be high sources of a nutrient. But foods providing lower percentages of the DV also contribute to a healthful diet. Cooking and storage may destroy some of the vitamin E in foods. We can get vitamin E in varying amounts from these food sources.

1.Sunflower Seeds

2.Wheat Germ 

3.Spinach 

4.Mango 

5.Vegetable Oils 

6.Butternut Squash 

7.Peanuts 

8.Kiwi

9.Avocado 

10.Tomato 

11.Almonds 

12.Trout 

13.Shrimp 

14.Sweet Potato 

15.Hazelnuts 

16.Asparagus

17.Broccoli

Recommended Dietary Allowances (RDAs) for Vitamin E
Age	Males	Females	Pregnancy	Lactation
0–6 months*	4 mg  (6 IU)	4 mg  (6 IU)
7–12 months*	5 mg  (7.5 IU)	5 mg  (7.5 IU)
1–3 years	6 mg  (9 IU)	6 mg  (9 IU)
4–8 years	7 mg  (10.4 IU)	7 mg  (10.4 IU)
9–13 years	11 mg  (16.4 IU)	11 mg  (16.4 IU)
14+ years	15 mg  (22.4 IU)	15 mg  (22.4 IU)	15 mg  (22.4 IU)	19 mg  (28.4 IU)

Vitamin K : Deficiency, Supplements, Precautionary measures & Scientific Studies

(Vitamin K also helps in maintaining our bone health by transporting calcium throughout our body)

Recalling Vitamin K

We read at my previous article that, Vitamin K1 is the natural form of vitamin K. Found in plants, it is the primary source of vitamin K that humans obtain through foods. Vitamin K1 is also the preferred form of vitamin K because it is less toxic, works faster. It is also stronger and works better for certain conditions. As an essential vitamin, vitamin K does have deficiency states and our body attempts to regulate its levels. 

Deficiency

While vitamin K deficiencies are rare in adults, they are very common in newborn infants. Newborns who are premature or those whose mother had to take seizure medications during pregnancy prone to vitamin K deficiency. Sometimes taking antibiotics can kill the bacteria that produces vitamin K in our gut and lead to a mild deficiency, mostly in people with low levels to begin with. Vitamin K deficiency occurs to people who are suffering from liver disease, gallbladder/biliary disease, cystic fibrosis, celiac disease, and Crohn's disease. Vitamin K deficiency occurs to people who are going through Hemodialysis, taking blood thinners or in a condition of serious burns. People who are severely malnourished and people who drink alcohol heavily they are also found in a stage of Vitamin K deficiency. When we are deficient in vitamin K, below mentioned things happen to us.

• Low levels of vitamin K can raise the risk of uncontrolled bleeding. 
• Low levels of vitamin K can make bones weak and tooth decay.
• low levels of vitamin K are associated with a higher risk of osteoarthritis.
• Low levels of vitamin K can lead to Heart disease and Cancer.
• Very low levels of Vitamin K are known to lead to muscular and subcutaneous hemhorrhages.
• Very low levels of Vitamin K can lead to excessive bleeding, which may begin as oozing from the gums or nose.
• With low levels of vitamin K, various enzymes can not perform well that require vitamin K to perform.

Supplements

Unfortunately, it is difficult to obtain high levels of vitamin K from food alone because the average intake of this important nutrient is incredibly low in the modern diet. Unlike many other vitamins, vitamin K is not typically used as a dietary supplement but supplementation of vitamin K is a wise decision. There have been no adverse effects of vitamin K seen with the levels found in food or supplements. 

• Vitamin K is used to counteract an overdose of the blood thinners.
• Mothers on seizure medications are often given oral vitamin K for 2 weeks before delivery. 
• Vitamin K improves bone health and reduces the risk of bone fractures, particularly in postmenopausal women who are at risk of osteoporosis.
• Backed by research, Japan officially recommend vitamin K supplementation for the prevention and treatment of osteoporosis.
• Male and female athletes also get benefit in their bone health with vitamin K supplementation.
• The effect of supplementing vitamin K2 can be better by combining with a vitamin D supplement, as the two vitamins have synergistic effects.
• People whose bodies can’t absorb enough vitamin K or suffering from gallbladder/biliary disease, cystic fibrosis, celiac disease and Crohn's disease can get more benefit from a multivitamin tablet/capsule containing vitamin K than an individual vitamin K supplement.
• Women who are experiencing excess menstrual bleeding, they can be benefited by supplementing vitamin K as it helps in reducing the blood flow out of their body.
• Pregnant women who are suffering from vomiting and nausea can be benefited by supplementing Vitamin K. 
• Asthmatic children can be treated through continuous intake of oral supplements of vitamin K.

Precautionary measures

One can cure his/her vitamin-K deficiency by taking normal multivitamin minerals supplement as in recommended doses, vitamin K has no side effects. But people with certain health conditions must take precautionary measures for example :

• Vitamin K crosses the placenta and found in human breast milk. So, pregnant women and women who are breastfeeding should talk to their physician before taking vitamin K supplements.
• People with Glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid vitamin K.
• People who take warfarin (Coumadin) should not take vitamin K.
• People who are receiving dialysis for kidney diseases must not take too much vitamin K.

Scientific studies 

• As per an observational study continued over a 7 to 10 year period revealed that, people who had the highest intake of Vitamin K2 were 52% less likely to develop calcification of the arteries and had a 57% lower risk of dying from heart disease.
• A study conducted on some postmenopausal women for three year found that those taking vitamin K2 supplements had much slower decreases in age-related bone mineral density. 
• According to some research comparisons, Along with helping our blood to clot properly, Vitamin K plays critical roles in protecting our heart, building our bones and optimizing our insulin levels. It is sometimes referred to as "the forgotten vitamin" because its major benefits are often overlooked.

Vitamin K : Crucial for Normal Blood Clotting

 (Freezing foods may destroy vitamin K, but heating does not affect it)

Overview  

Vitamin K is a fat-soluble vitamin and an essential vitamin for our good health. The name "K" derives from its German word, Koagulationsvitamin. Discovered in 1929, it is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2. One’s vitamin K level can depend religiously on the health of his/her gut flora balance because much of the vitamin K in their diet made by the intestinal bacteria that he/she already has. Vitamin K2 is mainly produced by the bacteria in one’s gut. It is often seen that vitamin K2 rich foods or supplements have greater health benefits than K1. Research has revealed that vitamin K is an anti-calcification, anticancer, bone-forming and insulin-sensitizing molecule. Because of limited vitamin K storage capacity, our body recycles vitamin K in the vitamin K oxidation-reduction cycle in order to reuse it multiple times.

Functions

• Vitamin K1 activates the protein that clots the blood and also helps in preventing excessive bleeding. 
• Vitamin K2 is required for the synthesis of bone proteins. That means it modifies proteins to give them the ability to bind calcium.
• It is believed that vitamin K2 may prevent heart disease by helping to prevent calcium from being deposited in the arteries.
• It helps in reducing the threat of bleeding in the liver, poor nutrient absorption and jaundice.
• It helps in the proper functioning of the hormones for regular periods in women aged 19 to 50, which will help in reducing menstrual pain.
• It helps in restoring oral health, improving digestion and reducing infections.
• It acts as an antioxidant thereby preventing our body from oxidation stress.
• It helps in the proper functioning of brain and nervous system.
• It may helps in improving insulin sensitivity.

Food Sources

Sources of Vitamin K are divided into plant based (phylloquinone) and animal based/bacterial based (menaquinone). I have mentioned some food names below that contain the highest levels of vitamin K.

Fruits and Nuts

Avocado, Bananas, Apples, Grapefruit, Mangoes, Melon, Pineapple, Grapes and raisins, Cranberries, Bilberries, Plums, Peaches, Pears, Tomatoes, Strawberries, Nectarines, Pistachio nuts and Walnuts.

Vegetables and Legumes 

Leafy greens and some other vegetables for example Asparagus, Cucumber, Cabbage, Komatsuna, Kale, Broccoli, Cauliflower, Brussel sprouts, Spinach, Carrots, Raw kidney beans, Raw sugar peas, Runner beans, French beans, Broad beans, Chick peas, Peas, Deep-fried bean curd and Fermented soybean products such as Natto.

Herbs

Turmeric, Dried basil, Green tea 

Animal based

Hen egg yolk, Beef chuck, Pork, Chicken thigh, dairy products like cheeses and fermented foods i.e. synthesized by bacteria.

Oils and Condiments

Mayonnaise, Olive oil, Soybean oil, Mixed vegetable oils, Rapeseed oil and Margarine.

RDAs

There is a lack of consensus from one country to another regarding vitamin K. The RDA of vitamin K is fairly reasonable at 1mcg/kg. A list is given below for RDA according to age. 

• Infants in the age of 0 to 6 months requires 2 micrograms/day
• Infants in the age of 7 to 12 months requires 2.5 micrograms/day
• Toddlers in the age of 1 to 3 years requires 30 micrograms/day
• Children in the age of 4 to 8 years requires 855 micrograms/day
• Children in the age of 9 to 13 years requires 60 micrograms/day
• Girls in the age of 14-18 years requires 75 micrograms/day
• Women in the age of 19 years and up requires 90 micrograms/day
• Women, pregnant or breastfeeding in the age of 19 to 50 years requires 90 micrograms/day
• Women, pregnant or breastfeeding in the age of less than 19 years requires 75 micrograms/day
• Boys in the age of 14 to 18 years requires 75 micrograms/day
• Men in the age of 19 years and up requires 120 micrograms/day

Intake Suggestions 

• Take 2 to 3 of vitamin k rich foods daily.
• Never take the synthetic version of Vitamin K which is known as vitamin K3 and phytonadione i.e. the synthetic type of K1.
• As the vitamin K1 to K2 conversion is inefficient in human body, Its better to eat vitamin K2 rich foods directly.
• Vitamin K should be supplemented alongside fatty acids, so it’s better to take vitamin K at lunch/dinner.
• Eating foods containing dietary fats, such as butter in combination with vitamin K-containing foods, such as spinach, may increase vitamin K absorption.
• If one can take only plant-based sources of vitamin K, then he/she may cook that in Microwave, as Microwaving increases the absorption rate of this vitamin.