Vitamin- og mineral guiden

K-vitamin (menakinoner)

K-vitamin (menakinoner)K-vitaminet er fedtopløseligt, og det blev opdaget af den danske professor og nobelpristager Henrik Dam. Da vitaminet er vigtigt for blodets evne til at koagulere (størkne), stammer k´et herfra. Der findes 3 former med forskellige funktioner.
K1 vitamin findes især i grønne planter, K2 vitamin produceres af bakterier, og K3 vitamin er syntetisk.

Funktioner og betydning for K1 og K2 vitamin

K1 vitamin (fyllokinon)

K2 vitamin (menakinon)

Mangler og dårlig udnyttelse forårsages af

Mangel på K-vitamin regnes for sjælden, men kan optræde:

Mangelsymptomer

Vitamin K1:

Vitamin K2:

Kilder

K1 vitamin: Især mørkegrønne grønsager som persille, spinat, broccoli, grønkål og rosenkål samt blomkål, rødkål, bønner avocado og æbler. Findes også i smør, æggeblomme, lever og kød.

K2 vitamin: Dannes ud fra K1 vitamin i tarmen, og det kræver en velfungerende tarmflora.
Der er særlig store mængder i surkål og det japanske sojaprodukt Natto, hvor vitaminet dannes af bakterier under fermentering.

 

Indhold af K-vitamin i mikrogram pr. 100 gram

Natto 800-1.000
Persille 790
Spinat 560
Kikærter 264
Broccoli 260
Æg 50
Asparges 39

Anbefalet daglig tilførsel

Voksne 11 år og opefter: 75 mikrogram
Børn 1-10 år: 30 mikrogram
Spædbørn: Modermælk indeholder kun små mængder K-vitamin, og spædbørn kommer let i underskud, da deres tarmflora endnu ikke er udviklet. Derfor gives der en indsprøjtning K-vitamin til alle nyfødte for at forebygge alvorlige blødninger.

Øget behov

Overdosering – bivirkninger

Der er ikke observeret bivirkninger eller forgiftningssymptomer - selv i forsøg med meget høje doser på 45.000 mikrogram i en periode på flere år.

Hvem skal være forsigtige med vitamin K og tilskud?

Personer, der indtager lægemidler som Marevan, der indeholder warfarin (vitamin-K antagonist), skal have et jævnt indtag af vitamin K gennem kosten. De bør heller ikke tage tilskud med vitamin K eller indtage fødevarer med store mængder uden samråd med lægen, da det kan modvirke effekten af Marevan og lignende præparater.

Syntetisk K3-vitamin (menadion)

Det syntetiske K3 vitamin (menadion) er biologisk aktivt og anvendes som tilsætning til dyrefoder i flere lande, herunder Danmark. I USA er K3 vitamin forbudt.

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