Vitamin K

 

What is Vitamin K?

Vitamin K is a name for two chemicals, K1 (Phylloquinone) and K2 (Menaquinones). Vitamin K2 is produced by bacteria in the gut and can also be found in animal-based foods, fermented foods, and green leafy vegetables.  Vitamin K is a fat-soluble vitamin, meaning it is stored in fat cells. Vitamin K is important for blood clotting factors, preventing excessive bleeding. It also contributes to bone health, reduces oxidative stress, and protects nerve function.

 

 

Effects on Autism

Vitamin K2 is produced inside the cells from K1. K2 is the main form of Vitamin K in the brain and helps form sphingolipids. Sphingolipids are a very important part of cell membranes and their functions, including the nervous system. People with autism tend to have higher levels of TNF-a, which increases inflammation. Vitamin K helps to prevent the formation of TNF-a. Children with autism have lower K2 levels, especially boys. Higher levels of vitamin K are associated with better physical movement and improved social skills, eye-hand coordination, speech, and memory. 

 

 

Effects on Heavy Metal Toxicity

Due to vitamin K’s protective effect on nervous system cells, vitamin K supplementation has the potential to protect neurons against heavy metal damage. 

 

 

Risk of Supplement Overdose

Since vitamin K is stored in fat cells, it is excreted less and stored more than a water-soluble vitamin. This places a higher risk of vitamin K toxicity with supplementation. However, vitamin K is rapidly metabolized and excreted, making its level in the blood and tissues low compared to other fat-soluble vitamins.  High supplemental doses of K1 or K2 have not been associated with toxicity, but caution with supplements and focusing on food sources is recommended.

 

Foods High in Vitamin K (Highest on Top):

1.     Collard greens

2.     Turnip greens

3.     Spinach

4.     Kale

5.     Broccoli

6.     Soybeans

7.     Carrot juice

8.     Soybean oil

9.     Edamame

10.  Pumpkin

 

Resource:

 

Sakaue M, Mori N, Okazaki M, et al. Vitamin K has the potential to protect neurons from methylmercury-induced cell death in vitro. J Neurosci Res. 2011;89(7):1052-1058. doi:10.1002/jnr.22630