Vitamin K

Vitamin K is an Essential Fat-soluble Nutrient found in plants or produced from Intestinal Bacteria.
It plays an Essential role in Bone Health and Blood Clotting.

Vitamin K has deficiency conditions, the Body works to control its levels. The Metabolite is decreased during dietary restriction and raised during repletion.

People on disease due to Lipid Hemodialysis, Celiac, Crohn's disease due to Lipid Malabsorption, Ulcerative Colitis are at a Greater Risk of Deficiency.

Vitamin K is linked to a reduced Dietary Intake Increased Frequency of incident Knee Osteoarthritis, Osteoporosis; Vertebral and Hip Fractures Vascular Calcification, Higher Risk of Cardiovascular events (due to Vascular Calcification), Soft Tissue Calcification.

There are Two main Forms of vitamin K
vitamin K1,(Phylloquinone): Found in Plant Foods Like Leafy Greens.
vitamin K2 (Menaquinone):Found in Animal foods and fermented foods.

The Main Dietary form of vitamin K is k1
Vitamin K 2 can be further divided into Mk-4 and Mk-7. Mk-4 is mostly found in Animal Products, and Mk-7 is found in Fermented foods.

Vitamin K for Adults (Us) appears to be 65-80mcg daily, which is roughly based upon a required intake of 0.75-1 mcg/Kg Body Weight.

Osteocalcin (A protein involved in Bone Metabolism) is maximally activated at a dietary intake of 1000 mcg of Phylloquinone daily.

But the Optimal' Intake of vitamin K is not currently known, there are benefits associated with consuming more than the RDI in some cases.

Food that contains the Highest Levels of vitamin K
Raw Kidney Beans, Chickpeas, Peas, Pistachio Nuts, Walnuts, Fermented Soybean (Natto), Peaches, Pears, Tomatoes, Parsley, Cucumber, Kale, avocado, Bananas, Apples, Grapefruit, Mangoes, Melon, Pineapple, Grapes, Cranberries, Strawberries, Raw Broccoli 307 ± 101 Mg/100 gm) Boiled (280 ± 1oomg/100 gm), Cauliflower (31 mg/100 gm), Brussels sprouts, Raw Spinach 498± 155 mg/100 gm Boiled 525 ± 72 mg/100 gm, Lettuce, Carrots (6.0 mg/ 100 gm), Olive Oil, 63 ± 11 mg/100gm,Chicken thigh 27 ± 15 mg/100 gm.
NOTE:Broccoli That Is Microwaved Has Been Noted To Have Approximately Double The Bioavailability Of Raw Broccoli.

Even with adequate Food intake, this maximum Activation is uncommon, associated with poorer Bone Density and appears to be an Increased Risk of Hip Fracture.

Mk-4 looks to be relatively well absorbed but Mk-7 appears to be well better absorbed K1 appears to be well absorbed on its own, But when ingested through plants its Bioavailability may be decreased.
K1 is taken up into Bone Cells either from Lipoproteins (Via the Ldl Receptors) or directly From Chylomicron (Via Macrophages). K2 has more Bone Uptake than K1.
Although Intestinal Bacteria can Ferment K1 To K2 (Mk-10 & Mk-11) with varying Chain Lengths, due to Poor Absorption, From the Colon into Circulation, This is not considered contributing Significantly to Body vitamin K Status.

Vitamin K can be absorbed through the Skin when topically applied in creams.

In the Brain, vitamin K also participates in the Synthesis of Sphingolipids.
Vitamin K appears to protect against Oxidative Stress (Glutathione Depletion) and Glutamate. (Mk-4 Being more Potent than K1)
Somewhat similar to vitamin D, vitamin K Is also implicated in supporting the Myelin Sheath of Neurons. Vitamin K is thought to have a Role in Memory & Particularly During the Aging process.

Two Vitamin K-dependent Proteins, Gas6 and Protein S, appear to protect Neurons and other Brain Cells from Apoptosis.

Higher levels of total Osteocalcin, appear to be Positively associated with better Insulin Sensitivity.Osteocalcin is a vitamin K Dependent Protein.
High dose Mk-4 has been noted to, fairly acutely, Increase Insulin Sensitivity.

Osteocalcin appears to have Anti-obese properties Via stimulating Adiponectin secretion in Fat Cells.

Osteocalcin appears to form a Link between Bone Metabolism, and Fat Metabolism.

Both appear to promote Osteoblast differentiation and Increase Bone Mineralization rates.

Low vitamin K status is associated with a greater risk of developing Osteoarthritis, Although the relationships are not incredibly strong.

Mk-4 has been found to Increase Testosterone in rats.

Testosterone itself can induce activity of some vitamin K dependent Proteins.

Mk-4 is known to Bioaccumulate in the Testicles (Rat Study).

The Cortisol-induced Bone losses appear to be protected against with supplemental vitamin K.

The most often used vitamin K are supplements are Vitamin K1 (Phylloquinone) or one of two Vitamin K2 forms (Mk-4 or Mk-7).

Mk-4 does not appear to enhance the Quantity of active vitamin K in the Body, and it requires greater doses than Phylloquinone.

Mk-7, like Mk-4, does not raise Phylloquinone concentrations, But it can promote the vitamin K cycle and improve vitamin status in the Body.

It is possible to induce Toxicity, possibly death, with injections of vitamin K, But this likely does not apply to oral Supplementation in the standard dosage range.