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  Vitamin A   Vitamin B-12   Vitamin B6   Vitamin C   Vitamin D3    Vitamin E   Vitamin K

This page is dedicated to Supplement Vitamins,like Viatmin C, vitamin a, and all the others.
 

You can also find wicht food contains health vitamin!
 

Vitamin A

 
 
 

The chemical name of vitamin A is retinol [3, 7-dimethyl-9-(2,6,6, trimethyl-1-cyclohexen-1-yl)-2,4,6,8-natetraen-1-ol]. Retinol is also found as retynyl (vitamin A) esters such as retinyl acetate and retinyl palmitate. The major storage site of vitamin A in the body is in the liver, primarily in the form of retinyl esters.

The best known function of vitamin A is in vision, where it participates (as the metabolite retinal) in the visual cycle. However, in the chemical form retinoic acid, vitamin A plays an important role in control of gene expression. This function maintains differentiation of epithelial cells such as skin, lung, and intestinal tissue. Retinoic acid can be formed from retinol in the body, and shows strong biological activity in some functions but not in vision.

Deficiencies: Night blindness is one of the early signs of vitamin A deficiency, because of the role of vitamin A in vision. Bacterial invasion and permanent scarring of the cornea of the eye (xerophthalmia) is a symptom of more profound deficiency, but this is due to a different mechanism, the lack of vitamin A for control of gene expression. Profound vitamin A deficiency also results in altered appearance and function of skin, lung, and intestinal tissues. Children are most at risk of vitamin A deficiency because they have not yet developed adequate vitamin A stores. It has been estimated that 0.5 million children in the world become blind each year, 70% of these due to vitamin A deficiency. Over half of these blind children die from malnutrition and associated illnesses.

Diet recommendations: For adult human males, the Recommended Dietary Allowance (RDA) is 1000 ug Retinyl Equivalents (RE)/d; for adult females, 800 ug RE.

Food sources: The RDA can be met by consuming dietary preformed vitamin A (retinyl esters) from liver, eggs and fortified foods, and provitamin A carotenoids such as beta-carotene, which are found in green leafy vegetables as well as in orange and red fruits and vegetables.

Clinical uses: Synthetic retinoids such as 13-cis retinoic acid (trade name Accutane, also known as isotretinoin) are used to treat acne and skin wrinkling. Other derivatives, such as 4-hydroxyphenylretinamide (4-HPR, Fenretinide), are used to treat breast cancer. No one should consume vitamin A in quantities exceeding the RDA without a doctor's advice because of the dangers of toxicity.

Toxicity: Acute intake of extremely high doses of vitamin A (>200 mg RE in adult humans) can cause nausea, vomiting, headache, and increased cerebrospinal pressure. Symptoms are generally transient. Chronic high intakes (e.g., >10x RDA) can cause hair loss, bone and muscle pain, headache, liver damage, and increased blood lipid concentrations. A particular danger in pregnant women is teratogenesis (birth defects). On the other hand, carotenoids as a source of vitamin A are not toxic, even with very high intakes.

Recent research: Studies focusing on the role of retinoic acid isomers in the control of gene expression are explaining effects of vitamin A in hitherto unexpected metabolic pathways as well as in established functions. This role of vitamin A in gene expression undoubtedly explains the anti-cancer and anti-acne effects of vitamin A, for example. The presence of several nuclear binding proteins for retinoic acid as well as numerous controls on the metabolism and plasma transport of vitamin A provide an exquisite system for controlling the effects of vitamin A.

For further information:

Ross, C. A. (1999) Vitamin A and retinoids. In: Modern Nutrition in Health and Disease (Shils, M. E., Olson, J. A., Shike, M. & Ross, C. A., eds.), 9th ed., pp. 305-328. Williams & Wilkins, Baltimore, MD.

Sporn, M. B., Roberts, A .B. & Goodman, D.S., eds. (1994) The Retinoids, 2nd ed. Raven Press, New York, NY.

       Vitamin B-12

Vitamin B-12 (cobalamin), stored in the liver, is a cofactor for two coenzymes. Methyl-cobalamin catalyzes methyl group transfer from a folic acid cofactor to form methionine; the unmethylated folate cofactor then participates in single carbon reactions for nucleic acid synthesis. Thus some B-12 and folic deficiency symptoms are similar. The B-12 coenzyme deoxyadenosylcobalamin catalyzes amino acid and fatty acid breakdown.

Deficiencies: Stages of deficiency symptoms include Stage I (early deficiency), lower serum holoTC II (<60 pg/mL); Stage II, lower serum vitamin B-12 (<300 pg/mL) and holoTC II (<40 pg/mL); Stage III, serum B-12 <200 and holoTC II <40 pg/mL, neutrophil hypersegmentation, elevated serum and urinary methylmalonic acid and homocysteine; and Stage IV (severest deficiency), also megaloblastic, macrocytic anemia. Around Stage III (before anemia), potentially irreversible demyelination of spinal cord, brain, and optic and peripheral nerves produces peripheral neuropathy progressing to subacute combined degeneration. Dementia, poor attention span, and depression may be early symptoms.

The stomach secretes intrinsic factor that binds B-12 and mediates its absorption at receptor sites in the ileum. Inadequate intrinsic factor secretion occurs in pernicious anemia, an autoimmune disease. In the elderly, atrophic gastritis is commonly associated with B-12 malabsorption and deficiency. Because the absorbed vitamin is secreted in bile and subsequently reabsorbed, deficiency symptoms can take 20 years to develop from low intakes, e.g., in strict vegetarians. However, in malabsorption, deficiency occurs in months or a few years because absorption from both the diet and enterohepatic circulation is impaired.

Diet recommendations: The Recommended Daily Allowances (RDAs) are (µg/day): 0.3 at age 0-6 months, 0.5 for 6-12 months, 0.7 for 1-3 years, 1.0 for 4-6 years, 1.4 for 7-10 years, 2.0 for adolescents and adults, 2.2 in pregnancy and 2.6 in lactation. Usual intakes are about 4-8 µg/d. Pregnant, lactating, and long-term strict vegetarians should take supplements providing the RDA.

Food sources: Vitamin B-12 is found only in animal products. Excellent sources (>10 µg/100g) include organ meats and bivalve mollusks such as clams and oysters. Moderate amounts (1-10 µg/100g) are contained in egg yolks, muscle meats and poultry, fish, fermented cheeses and dry milk. Milk and milk products contain <1 µg/100g. There is no human-active form of B-12 in algae such as nori and spirulina; the forms are all analogues.

Toxicity: No toxic effects have been reported when up to 100 µg/day are consumed. Intramuscular injections of 100 µg are usually given once/month to individuals who cannot absorb the vitamin through their intestine, because of pernicious anemia or other problems.

Recent research: Vitamin B-12 deficiency may increase the risk of neural tube defects in pregnant women with a high risk of this condition. Vitamin B-12 deficiency may be common in developing countries, perhaps due to malabsorption and low intakes.

For further information:

Herbert, V. (1996) Vitamin B-12. In: Present Knowledge in Nutrition (Ziegler, E. E. & Filer, L. J., Jr., eds.), 7th ed., pp. 191-205. International Life Sciences Institute Press, Washington, DC.

Allen, L. H. & Casterline, J. (1994) Vitamin B-12 deficiency in the elderly: diagnosis and requirements. Am. J. Clin. Nutr. 60: 12-14.

 
 

Vitamin B6

 
 
 

The chemical name of vitamin B6 is pyridoxine hydrochloride; 2-methyl-3-hydroxy-4,5-bis (hydroxy-methyl) pyridine. Other forms of vitamin B6 include pyridoxal, and pyridoxamine. In the body all three of these compounds can be phosphorylated. About 70-80% of the vitamin B6 in the body is located in muscle bound to glycogen phosphorylase, an enzyme involved in releasing glucose from glycogen. About 10% is located in the liver; the remainder is distributed among the other tissues.

B6 is one of the most versatile enzyme cofactors. It is involved in breaking more types of chemical bonds than most cofactors. It is listed in Enzyme Nomenclature as a component of approximately 120 enzymes including at least one entry in 5 of the 6 major enzyme classes. Pyridoxal phosphate is a cofactor in the metabolism of amino acids and neurotransmitters and in the breakdown of glycogen. Pyridoxal phosphate can bind to steroid hormone receptors and may have a role in regulating steroid hormone action. Pyridoxal phosphate can be converted to pyridoxamine phosphate which can also serve as an enzyme cofactor. 4-pyridoxic acid is the major excretory product.

Deficiencies: Alterations in the function of the nervous system evidenced by electroencephalography are among the earliest symptoms of vitamin B-6 deficiency. Severe deficiency may produce seizures, dermatitis, glossitis, cheilosis, angular stomatitis and anemia. Frank deficiencies are rare, but subclinical deficiencies may exist, especially in women and the elderly.

Diet recommendations: Adequate Intakes (AI) have been set at 0.1 mg/d for infants up to 6 mo. and 0.3 mg/d for 6 mo. to 1 yr. Recommended Dietary Allowances (RDAs) (mg/d) for children have been set at 0.5 (1-3 yr.), 0.6 (4-8 yr.), and 1.0 (9-13 yr.). For men the RDAs (mg/d) are 1.3 (14-50 yr.) and 1.7 (51+ yr.). For women the RDAs (mg/d) are 1.2 (14 - 18 yrs.), 1.3 (19-50 yr.), 1.5 (51+ yr.), 1.9 during pregnancy, and 2.0 during lactation.

Food sources: White meats (poultry, fish, pork), bananas and whole grains are good sources of vitamin B6.

Clinical uses: Pyridoxine-dependent seizures and some types of sideroblastic anemias respond to vitamin B6 supplementation. Vitamin B6 in conjunction with folate and vitamin B12 helps to lower plasma homocysteine, a risk factor for heart disease. Vitamin B6 supplements may be required in conjunction with a number of drugs which have the side-effect of altering vitamin B6 metabolism. Increased concentrations of pyridoxal phosphate in plasma are used as one of the criteria for diagnosing hypophosphatasia. Because vitamin B6 metabolism is altered in a variety of disease states, there have been suggestions that vitamin B6 supplements may be beneficial in many other conditions. However, convincing scientific support is not currently available.

Recent research: Current studies involve the bioavailability of pyridoxine glycosides, which can account for a significant fraction of the vitamin B6 in some plant products; improved methods of assessing vitamin B6 status and requirements; and alterations in vitamin B6 metabolism in various pathological conditions, particularly heart disease and homocysteine.

For further information:

Leklem, J. E. (1990) Vitamin B6. In: Handbook of Vitamins (Machlin, L. J., ed.), 2nd ed., pp. 341 - 392, Marcel Dekker, New York, NY

Committee on the Scientific Evaluation of Dietary Reference Intakes, Institute of Medicine (1998) Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic acid, Biotin, and Choline. National Academy Press, Washington, DC.

 

Viatmin C

Vitamin C is also known as ascorbic acid, L-ascorbic acid, dehydroascorbic acid and the antiscorbutic vitamin. Chemically, it is called L-xyloascorbic acid and L-threo-hex-2-uronic acidy-lactone. The very highest concentrations of vitamin C are found in the adrenal and pituitary glands. High levels are also found in liver, leukocytes, brain, kidney and pancreas. Most of the vitamin C is found in liver and skeletal muscle because of their size relative to the rest of the body.

The best characterized function of vitamin C is in the synthesis of collagen connective tissue protein at the level of hydroxylation of prolyl and lysyl residues of procollagen. Vitamin C also plays important roles in the synthesis of neurotransmitters, steroid hormones, carnitine, conversion of cholesterol to bile acids, tyrosine degradation and metal ion metabolism. This vitamin also may enhance iron bioavailability. The role of ascorbic acid as a biological reducing agent may be linked to its prevention of degenerative diseases, such as cataracts, certain cancers and cardiovascular diseases.

Deficiencies: Severe ascorbic acid deficiency results in clinical scurvy which is characterized by swollen, bleeding gums, loosening of the teeth, capillary hemorrhaging, including bleeding into joints, tender and painful extremities, poor wound healing, weakness and fatigue, and psychological disturbances.

Clinical uses: The only established use of vitamin C is in the prevention and treatment of scurvy. Studies investigating possible effects on wound healing, blood pressure, colds and immune function have been epidemiological in nature or have often employed other antioxidants in addition to ascorbic acid. In most cases, the results have been unremarkable, conflicting or inconsistent, but research and interest continue in these areas.

Diet recommendations: The Recommended Dietary Allowance (RDA) for adults is 60 mg/day in the US, but may range from 30-75 mg/day in other Western countries. Intakes of 75-95 mg/day are recommended for pregnant and lactating women. The RDA is 35 mg/day in infants and 40 mg/day in children, ages 1-3 yr. About 10 mg/day is required to prevent scurvy. Increased intake of vitamin C is recommended for stress situations such as trauma, infection, strenuous exercise, or elevated environmental temperatures. The requirement in smokers may be 100 mg/day. Recent kinetic analyses suggest that intakes of 150-200 mg/day, but below 400 mg/day, obtained from the diet, may offer the most benefit in normal, healthy individuals.

Food sources: The best food sources of vitamin C are citrus fruits, berries, melons, tomatoes, potatoes, green peppers and leafy green vegetables. Vitamin C is sensitive to air, heat and water, so it can easily be destroyed by prolonged storage, overcooking and processing of foods.

Toxicity: Megadoses of vitamin C of 1000-2000 mg have commonly been associated with gastrointestinal disturbances (nausea, abdominal cramps and diarrhea). In general, megadoses of vitamin C should be avoided in individuals with a history of renal stones due to oxalate formation or hemochromatosis or other diseases related to excessive iron accumulation. Excess vitamin C may predispose premature infants to hemolytic anemia due to the fragility of their red blood cells. In healthy individuals, it appears that megadoses of up to 1000 mg/day of vitamin C are well tolerated and not associated with any consistent adverse effects. Concern of its pro-oxidant properties is stimulating renewed interest in its potential long-term toxicity.

Recent research: Work continues to develop and define a useful functional test for vitamin C status, such as activities of certain enzymes, white cell viability, or perhaps a test related to the immune response. Investigations continue into developing a better understanding of the role of vitamin C beyond preventing vitamin C deficiency. Some examples are establishing optimal or pharmacologic uses of the vitamin and discerning its role as an antioxidant/pro-oxidant in human biology. Clinical studies also continue to define the role of vitamin C in the prevention and treatment of cataracts, certain cancers and other human diseases.

For Further Information:

Harris, J. R. (1996) Ascorbic Acid: Biochemistry and Biomedical Cell Biology. Subcellular Biochemistry, vol. 25, Plenum Press, NY.

Weber, P., Bendich, A. & Schalch, W. (1995) Vitamin C and human health. A review of recent data relevant to human requirements. Internat. J. Vit. Nutr. Res. 66: 19-30.

Rumsey, S. C. & Levine, M. (1998) Absorption, transport and disposition of ascorbic acid in humans. J. Nutr. Biochem. 9: 116-130

 

Vitamin D3

Vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol) are stored in body fat. The vitamin D precursors produced in yeast and plants (ergosterol) and animals (7-dehydrocholesterol) are converted to vitamin D by exposure to ultraviolet light (290-315 nm). Vitamin D (either vitamin D2 or vitamin D3) is metabolized in the liver to 25-hydroxyvitamin D and then to 1, 25-dihydroxyvitamin D in the kidney. 1, 25-Dihydroxyvitamin D is considered to be the biologically functioning form of vitamin D. The major functions of vitamin D are to increase the efficiency of intestinal calcium absorption and to mobilize calcium stores from bone in order to maintain the serum calcium and phosphorus concentrations within the normal physiological range.

Deficiencies: In humans, deficiency symptoms include rickets in children, osteomalacia in adults, muscle weakness, bony deformities, neuromuscular irritability causing muscle spasms of the larynx (laryngospasm) and hands (carpopedal spasm), generalized convulsions and tetany.

Clinical uses: Vitamin D is useful for preventing and treating vitamin D-deficiency bone diseases (rickets in children and osteomalacia in adults). 25-Hydroxyvitamin D3 is useful for treating disorders, such as severe liver failure, in which vitamin D cannot be metabolized to 25-hydroxyvitamin D. The active form of vitamin D (1, 25-dihydroxyvitamin D3) and its analogs are useful for treating metabolic bone disorders due to inborn and acquired disorders in the metabolism of 1, 25-dihydroxyvitamin D2. These have recently been shown to also be valuable in treating the skin disease psoriasis.

Diet recommendations: The Institute of Medicine (IOM) for the National Academy of Sciences issued a report in August 1997 regarding new dietary guidelines for vitamin D. After careful review of the literature, the IOM concluded that it was not possible to determine a recommended dietary allowance (RDA) for vitamin D from the literature but rather to recommend an adequate intake (AI). Based on the available literature and assuming some exposure to sunlight, an AI for ages 0 - 50 years was set at 200 IU (5 mg)/day. The IOM panel recognized that vitamin D insufficiency and deficiency are prevalent in adults over the age of 50 years and set the AI for adults 51 - 70 years as 400 IU (10 mg)/day and for adults > 71 years, 600 IU (15 mg)/day. There was no compelling data to increase the vitamin D requirement either during pregnancy or lactation. A Tolerable Upper Limit level for vitamin D for ages 0 - 12 months was set at a limit of 1,000 IU (25 mg)/day. For older children and adults, including pregnant and lactating women, the UL was set at 2,000 IU (50 mmg)/day.

Food sources: Good food sources are milk properly fortified with vitamin D, fatty fish such as salmon and mackerel, cod liver oil, fish liver oil, some breads and cereals, and some egg yolks.

Toxicity: Excessive quantities of vitamin D (in excess of 5,000-10,000 IU/day) can cause hypercalcemia, hypercalciuria, kidney stones, and soft tissue calcifications.

Recent research: Epidemiological evidence suggests that there may be a correlation with increased exposure to sunlight with decreased risk of colon, breast and prostrate cancer. Whether this is due to increased production of vitamin D in the skin remains unknown. 1, 25-dihydroxyvitamin D3 is a potent antiproliferative agent for tumor cells and normal cells that possess a vitamin D receptor. 1,25-dihydroxyvitamin D3 also has been shown to be of value in treating osteoporosis, especially in patients who are calcium deficient.

For further information:

Holick, M. F. (1994) Vitamin D-new horizons for the 21st century. Am. J. Clin. Nutr. 60: 619-630.

DeLuca, H. F. (1988) The vitamin D story: a collaborative effort of basic science and clinical medicine. FASEB J. 2: 224-236.

 
 
 

Vitamin E

Vitamin E is an essential fat-soluble vitamin that includes eight naturally occurring compounds in two classes designated as tocopherols and tocotrienols. Each of these compounds exhibits different biological activities. d-a-Tocopherol has the highest biological activity and is the most widely available form of vitamin E in food. The other isomers ( beta, delta, gamma), some of which are more abundant in a typical Western diet, are less biologically active than d-a-tocopherol. The commercially available synthetic forms of vitamin E are comprised of approximately an equal mixture of eight stereoisomeric forms of a-tocopherol, usually in the esterified form such as acetate or succinate. For practical purposes, 1 International Unit (IU) of vitamin E represents 1 mg of the synthetic form, racemic a-tocopherol acetate, while the natural form of d-a-tocopherol has a biopotency of vitamin E equal to at least 1.49 IU, if not more. The most widely accepted biological function of vitamin E is its antioxidant properties. Vitamin E is the most effective chain-breaking, lipid-soluble antioxidant in biological membranes, where it contributes to membrane stability. It protects critical cellular structures against damage from oxygen free radicals and reactive products of lipid peroxidation.

Absorption of vitamin E is dependent upon the digestion and absorption of fat. Free tocopherols are absorbed by a non-saturable, passive process into the lymphatic circulation along with fat. About 45% of an ordinary dose is absorbed into the lymph.

Deficiencies: The main signs of severe deficiency in animals are reproductive failure, nutritional "muscular dystrophy," hemolytic anemia, and neurological and immunological abnormalities. The last three processes also have been identified in humans. However, vitamin E deficiency occurs rarely in humans, having been reported in only two situations: premature infants with very low birth weight and patients who fail to absorb fat.

Diet recommendations: The Recommended Dietary Allowance (RDA) for vitamin E is based primarily on customary intakes from US food sources. The current RDA for males is 10 mg and 8 mg for females. However, the requirement for vitamin E increases with higher intakes of polyunsaturated fatty acids (PUFA). The recommended ratio of E/PUFA is 0.4 mg d-a-tocopherol per gram of PUFA. In defining the ideal intake, factors to consider are intake of other antioxidants, age, environmental pollutants, and physical activity.

Food sources: Vegetables and seed oils including soybean, safflower, and corn; sunflower seeds; nuts; whole grains; and wheat germ are the main sources of the tocopherols. Leafy vegetables also supply an appreciable amount of this nutrient. However, animal products and most fruits and vegetables are generally poor sources.

Toxicity: Vitamin E is relatively safe compared to the fat-soluble vitamins. Few side effects from high intakes of this vitamin have been reported, even at doses as high as 3200 mg daily. However, high vitamin E supplementation may be contraindicated when a coagulation defect is present due to vitamin K deficiency or in individuals receiving anticoagulant drugs.

Recent research: Vitamin E has been shown to influence signal transduction pathways. This effect, however, may not be mediated through its antioxidant properties. Evidence from in vitro studies shows that vitamin E influences expression of adhesion molecules on endothelial cells and monocyte adhesion to endothelial cells. Vitamin E supplementation at a dose of 200 IU/day significantly improved immune response in healthy elderly. High intake (³ 200 IU/ day) and high serum vitamin E levels have been associated with reduced risk for coronary heart disease in men and women, reduced risk of prostate cancer and may slow progression of Alzheimer's disease.

For further information:

Meydani, M. (1995) Vitamin E. Lancet 345: 170-175.

Miller, R. D. & Hayes, K. C. (1982) Vitamin excess and toxicity. In: Nutritional Toxicology (Hathcock, J. N., ed.) vol. 1, pp. 81-133. Academic Press, New York, NY.

Meydani, S. N., Meydani, M., Blumberg, J. B., Leka, L. S., Siber, G., Loszewski, R., Thompson, C., Pedrosa, M. C., Diamond, R. D. & Stollar, B. D. (1997) Vitamin E supplementation enhances in vivo immune response in healthy elderly: A dose-response study. JAMA. 277: 1380-1386.

Meydani, S. N., Wu, D., Santos, M. S. & Hayek, M. G. (1995) Antioxidants and immune response in aged persons: Overview of present evidence. Am. J. Clin. Nutr.; 62: 1463S-1462S.

Vitamin K

Vitamin K is a coenzyme for a microsomal enzyme that catalyzes the posttranslational conversion of specific glutamyl residues to gamma-carboxyglutamyl (Gla) residues in a small number of proteins. Several of the Gla-proteins are essential for blood clotting and its regulation (coagulation factors II, VII, IX, and X; proteins C, S and Z). Others have a role in the regulation of tissue mineralization (osteocalcin, matrix Gla protein) and cell proliferation (gas6). Recently, additional Gla proteins have been identified whose function is not well defined to date. Phylloquinone (2-Me-3-polyisoprenyl-1,4-naphthoquinone) from plants and a series of bacterial menaquinones (2-Me-3-polyisoprenyl-1,4-naphthoquinone) are natural forms of the vitamin.

Deficiencies: Historically, vitamin K deficiency has been defined as a disruption of blood clotting due to diminished Gla content of the vitamin K-dependent coagulation factors. Infants are at risk for severe cerebral hemorrhage during the first three to four months after birth, if they do not get enough vitamin K. The reason for vitamin K deficiency in these children is usually impaired fat absorption in conjunction with a low vitamin intake from breastfeeding. (Human milk contains much less vitamin K than infant formulas). In the US and many other countries newborn infants routinely receive vitamin K. Bleeding due to the lack of vitamin K is very rare in older children and adults, presumably, because vitamin K is produced by intestinal bacteria and a small fraction is absorbed from ileum and colon. Oral antibiotic treatment, in conjunction with low vitamin K intake, can induce bleeding. Less than a few days' intake of vitamin K is stored, most of it in liver and bone; in the absence of dietary or intestinal vitamin K sources, symptoms appear rapidly.

Suboptimal vitamin K status which is far more common than outright deficiency may contribute to the progression of osteoporosis and atherosclerosis; research in these areas is promising but preliminary. 4-hydroxy coumarins are vitamin K antagonists that interfere with reactivation of the vitamin and suppress production of mature Gla-proteins needed for coagulation. Some 4-hydroxy coumarins are medically important anticoagulants, others are used as rodenticides.

Diet recommendations: The current Recommended Dietary Allowances (RDAs) for vitamin K (µg/day) are: 5 at age 0-6 months, 10 for 6-12 months, 15 for 1-3 years, 20 for 4-6 years, 30 for 7-10 years, 45 for 11-14 years, 55 for females 15-18 years, 60 for females 19-24 years, 65 for females 25 years and older, pregnant and lactating women and males 15-18; 70 for males 19-24 years, and 80 for males 25 years and older.

Past estimates of vitamin K intake were in the range of a few hundred µg/day; current data suggest that a range of intake of 75-125 µg of phylloquinone is more accurate. Most Americans obtain almost no menaquinones with their diet, but intakes may be very significant for Asians consuming traditional foods. While it is likely that some vitamin K (menaquinones) from bacterial production in the lower intestines is absorbed, the amounts appear to be much less than what is usually available from dietary sources.

Food Sources: Cooked dark green vegetables, such as spinach, kale and broccoli, can provide more than one RDA in a single serving. The bioavailability of vitamin K from different food sources and the effect of food processing is insufficiently known. A small amount of fat is needed for absorption. Natto and similar fermented Asian soy foods also are excellent vitamin K sources. Kiwi, cabbage, liver, soybean, canola and olive oils, including margarine and mayonnaise made from these oils, contain 20-50 % of current RDAs per serving.

Toxicity: Large amounts of phylloquinone or menaquinones can be consumed over extended periods with no toxic effects. Menadione (2-Me-1,4-naphthoquinone) is currently used in animal feeds, but not in foods for human consumption, because it causes hemolytic anemia, hyperbilirubinemia, and kernicterus in infants.

Recent Research: A number of reports point to a relationship between vitamin K status and skeletal health of the elderly. Another promising line of investigations concerns the role of matrix Gla protein and other vitamin K-dependent proteins in the control of arterial calcification. Definitive evidence is still lacking, however, that increased vitamin K consumption decreases the incidence or severity of osteoporosis or other diseases. Several prospective population studies have been initiated, therefore, to investigate whether increased vitamin K intakes may slow bone loss.

For Further Information:

Suttie, J. W. (1992) Vitamin K and human nutrition. J. Am. Diet. Assoc. 92: 585-590.

Kohlmeier, M., Salomon, A., Saupe, J. & Shearer, M. J. (1996) Transport of vitamin K to bone in humans. J. Nutr. 126: 1192S-1196S.

Booth, S. L., Pennington, J. A. T. & Sadowski, J. A. (1996) Food sources and dietary intakes of vitamin K-1 (phylloquinone) in the American diet. J. Am. Diet. Assoc. 96: 149-154.

Booth, S. L. & Suttie, J. W. (1998) Dietary intake and adequacy of vitamin K. J. Nutr. 128: 785-788.

 

 

 

          

 

 

 

 

 

 

 

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