Vitamín K

Obrázok: macrovector

Vitamín K je esenciálny vitamín, ktorý sa nachádza v rastlinách alebo je produkovaný črevnými baktériami. Hrá zásadnú úlohu v stave kostí a reguluje zrážanlivosť krvi.

AKA
Phylloquinon, Fylloquinon, Menaquinón, MK-4, MK-7, Menatetrenon, Phytonadion

Zhrnutie

Vitamín K je esenciálny vitamín rozpustných v tukoch spolu s ,vitamínmi A, D a E. Vitamín K dostal názov podľa nemeckého slova koagulation, pretože úloha vitamínu K pri zrážaní krvi bola prvýkrát objavená v Nemecku. Vitamín K sa nachádza v tmavozelenej zelenine, čaji matcha a v natto (fermentované sójové bôby). Vitamín K2 sa nachádza aj v živočíšnych produktoch, pretože je výsledkom bakteriálnej fermentácie.

Odporúčaný denný príjem vitamínu K je dostatočný na podporu zdravej zrážanlivosti krvi. Vyššie hladiny vitamínu K však poskytujú výhody pre kardiovaskulárne zdravie a zdravie kostí. Bohužiaľ je ťažké získať vysoké hladiny vitamínu K len z potravy, takže suplementácia vitamínu K je obľúbenou možnosťou.

Optimálne hladiny vitamínu K sú spojené so zlepšeným stavom kostí. Vitamín K môže tiež chrániť kardiovaskulárne zdravie. Znižuje kalcifikáciu a stuhnutie tepien, čo znižuje riziko kardiovaskulárnej úmrtnosti. Vitamín K môže zohrávať úlohu pri liečbe rakoviny a spomalení starnutia. Môže tiež pomôcť s reguláciou citlivosti na inzulín a znížením začervenania kože, ale je potrebný ďalší výskum, aby sa zistilo či v týchto oblastiach vitamín K zohráva aktívnu úlohu.

Hlavným mechanizmom pôsobenia vitamínu K je cyklus vitamínu K, čo je cyklická metabolická dráha, ktorá využíva vitamín K na zacielenie na špecifické proteíny. Keď proteín exprimuje glutamát, vitamín K,zabezpečí, že zozbiera viac iónov vápnika. Vápnikové ióny sa odstraňujú z krvného obehu, čím sa zabráni hromadeniu v tepnách.

Vitamín K sa často užíva spolu s vitamínom D, pretože vitamín D tiež podporuje zdravie kostí. Ak sa užívajú obidva spolu zlepšia sa účinky každého z nich, pretože je známe, že fungujú synergicky. Nadmerné množstvo vitamínu D môže viesť ku kalcifikácii tepien, ale vitamín K toto riziko znižuje.

Vitamín K sa vyskytuje v rôznych formách, známych ako vitaméry. Formy vitamínu K sú buď fylochinóny (vitamín K1) alebo menachinóny (vitamín K2). V rámci triedy vitamínu K2, existujú rôzne vitaméry. Skrátene sa označujú MK-x.

Minimálna účinná dávka pre fylochinón (vitamín K1) je 50 mcg, čo je dostatočné množstvo na splnenie odporúčaného denného príjmu. Maximálna dávka vitamínu K1 je 1 000 mcg.

Minimálna účinná dávka pre menachinóny s krátkym reťazcom (MK-4) je 1 500 mcg. Dávky až do 45 mg (45 000 mcg) boli bezpečne použité v protokole superloadingu.

Minimálna účinná dávka pre menachinóny s dlhším reťazcom (MK-7, MK-8 a MK-9) je medzi 90-360 mcg. Na určenie maximálnej účinnej dávky pre MK-7 je potrebný ďalší výskum.

Lokálna aplikácia vitamínu K by mala obsahovať aspoň 5 % fylochinónu.

Vitamín K by sa mal užívať spolu s mastnými kyselinami, aj keď vitamín pochádza z rastlinného zdroja, preto zvážte užívanie vitamínu K spolu s jedlom. Zahriatím rastlinných zdrojov vitamínu K v mikrovlnnej rúre sa zvýši rýchlosť absorpcie vitamínu K.

Upozornenie 

O vitamíne K je známe, že významne interaguje s užívaním warfarínu a má tendenciu potláčať účinky warfarínu. Váš lekár by mal byť informovaný o akomkoľvek užívaní vitamínu K, ak v súčasnosti užívate warfarín.

  • Vitamín K je rozpustný v tukoch (a čím má menachinón dlhší reťazec , tým je v tuku rozpustnejší), preto  je potrebné prijímať ho buď s jedlom obsahujúcim tuk, alebo s kapsulou obsahujúcou mastné kyseliny.
  • S menadionom (vitamín K3) sa spája toxicita, na rozdiel od  celkom bezpečných foriem menachinón a fylochinón.

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