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Unlike
many other vitamins, vitamin K is not typically used as a dietary supplement.
Vitamin K is actually a group of compounds. The most important of these compounds appears to
be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other
vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs,
and synthesized by bacteria.
Vitamin K1 is the main form of vitamin K supplement available in the U.S.
Recently, some people have looked to vitamin K2 to treat osteoporosis and steroid-induced bone
loss, but the research is conflicting. At this point there is not enough data to recommend using
vitamin K2 for osteoporosis.
While vitamin K deficiencies are uncommon, you may be at higher risk if you:
Have a disease that affects absorption in the digestive tract, such as Crohn's disease or
active celiac disease
Take drugs that interfere with vitamin K absorption
Are severely malnourished
Drink alcohol heavily
Women, pregnant or breastfeeding (19-50) 90 micrograms/day
You can also meet your daily requirement with foods that have lesser amounts of vitamin K:
Eggs
Strawberries
Meat like liver
Function
Vitamin K is known as the clotting vitamin. Without it, blood would not clot. Some studies suggest
that it helps maintain strong bones in the older adults.
Food Sources
The best way to get the daily requirement of vitamin K is by eating food sources. Vitamin K is
found in the following foods:
Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard,
mustard greens, parsley, romaine, and green leaf lettuce
Side Effects
Vitamin K deficiency is very rare. It occurs when the body can't properly absorb the vitamin
from the intestinal tract. Vitamin K deficiency can also occur after long-term treatment with
antibiotics.
People with vitamin K deficiency are often more likely to have bruising and bleeding.
You may also need to eat the same amount of vitamin K-containing foods every day.
You should know that vitamin K or foods containing vitamin K can affect how some of
these drugs work. It is important for you to keep vitamin K levels in your blood constant on a
day to day basis.
The most commonly used anticoagulants currently are not affected by intake of vitamin K. This
precaution pertains to warfarin (Coumadin). Ask your health care provider if you need to
monitor your intake of vitamin K containing foods and how much you can eat.
Recommendations
The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin
most people should get each day.
The RDA for vitamins may be used as goals for each person.
How much of each vitamin you need depends on your age and gender.
Other factors, such as pregnancy, breastfeeding, and illness may increase the amount you
need.
The Food and Nutrition Board at the Institute of Medicine Recommended Intakes for individuals
- Adequate Intakes (AIs) for vitamin K:
Infants
Children
1 to 3 years: 30 mcg/day
4 to 8 years: 55 mcg/day
9 to 13 years: 60 mcg/day
Males and females age 14 to 18: 75 mcg/day (including those females who are pregnant
and lactating)
Males and females age 19 and older: 90 mcg/day for females (including those who are
pregnant and lactating) and 120 mcg/day for males
Alternative Names
Phylloquinone; K1; Menaquinone; K2; Menadione; K3
Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism,
and regulating blood calcium levels.
Uses
Phylloquinone, also known as vitamin K1, is found in plants. When people eat
it, bacteria in the large intestine convert it to its storage form, vitamin K2. It is
absorbed in the small intestine and stored in fatty tissue and the liver.
Without vitamin K, the body cannot produce prothrombin, a clotting factor that
is necessary for blood clotting and bone metabolism.
Benefits
Vitamin K benefits the body in various ways.
Bone health
There appears to be a correlation between low intake of vitamin K
and osteoporosis.
Cognitive health
Increased blood levels of vitamin K have been linked with improved episodic
memory in older adults.
In one study, healthy individuals over the age of 70 years with the highest
blood levels of vitamin K1 had the highest verbal episodic memory
performance.
Heart health
Vitamin K may help keep blood pressure lower by preventing mineralization,
where minerals build up in the arteries. This enables the heart to pump blood
freely through the body.
Mineralization naturally occurs with age, and it is a major risk factor for heart
disease. Adequate intake of vitamin K has also been shown to lower the risk
of stroke.
Sources
Vitamin K1 occurs in high amounts in leafy green vegetables, such
as kale and Swiss chard. Other sources include vegetable oils and some
fruits.
a half-cup serving of frozen and boiled collard greens contains 530 mcg
Recipe tips
These healthy recipes have been developed by a registered dietitian. They
can increase your vitamin K intake.
Baked halibut with garlicky kale & toasted cashews
Spinach-pesto salad
Risks
No tolerable upper limit has been determined for vitamin K. Toxicity is rare
and unlikely to result from eating foods containing vitamin K.
Blood thinners, such as warfarin are used to prevent harmful blood clots that
may block blood flow to the brain or heart. They work by decreasing or
delaying vitamin K's clotting ability. Suddenly increasing or decreasing vitamin
K intake can interfere with the effects of these drugs. Keeping vitamin K intake
consistent from day to day can prevent these problems.
Anyone who is taking any of these medications should speak to their doctor
about their vitamin K intake.
The best way to ensure the body has sufficient nutrients is to consume a
balanced diet, with plenty of fruit and vegetables. Supplements should only be
used in case of deficiency, and then, under medical supervision.
Overview Information
Vitamin K is a vitamin found in leafy green vegetables, broccoli, and Brussels sprouts. The
name vitamin K comes from the German word “Koagulationsvitamin.”
Several forms of vitamin K are used around the world as medicine. Vitamin K1
(phytonadione) and vitamin K2 (menaquinone) are available in North America. Vitamin K1
is generally the preferred form of vitamin K because it is less toxic, works faster, is
stronger, and works better for certain conditions.
In the body, vitamin K plays a major role in blood clotting. So it is used to reverse the
effects of “blood thinning” medications when too much is given; to prevent clotting
problems in newborns who don’t have enough vitamin K; and to treat bleeding caused by
medications including salicylates, sulfonamides, quinine, quinidine, or antibiotics. Vitamin K
is also given to treat and prevent vitamin K deficiency, a condition in which the body
doesn’t have enough vitamin K. It is also used to prevent and treat weak bones
(osteoporosis) and relieve itching that often accompanies a liver disease called biliary cirrhosis.
Vitamin K2 (menaquinone) is taken by mouth to treat osteoporosis and bone loss caused by
steroids, as well as to lower total cholesterol in people on dialysis.
People apply vitamin K to the skin to remove spider veins, bruises, scars, stretch marks, and
burns. It is also used topically to treat rosacea, a skin condition that causes redness and
pimples on the face. After surgery, vitamin K is used to speed up skin healing and reduce
bruising and swelling.
Healthcare providers also give vitamin K by injection to treat clotting problems.
An increased understanding of the role of vitamin K in the body beyond blood clotting
led some researchers to suggest that the recommended amounts for dietary intake of
vitamin K be increased. In 2001, the National Institute of Medicine Food
and Nutrition Board increased their recommended amounts of vitamin K slightly, but
refused to make larger increases. They explained there wasn’t enough scientific evidence
to make larger increases in the recommended amount of vitamin K.
For this reason, you should make sure to get all the vitamin K your body
requires. A daily value (DV) of 120 mcg should prevent insufficiency in most
people.
This article lists 20 foods that provide high amounts of vitamin K. Additionally,
it includes 5 lists of vitamin K sources categorized by food group.
Vitamin K1, the most common form of vitamin K, is mainly found in plant-
sourced foods, especially dark, leafy green vegetables. Vitamin K2, on the
other hand, is only found in animal-sourced foods and fermented plant foods,
such as natto.
The following 20 foods are good sources of vitamin K. For optimal health,
include some of them in your daily diet.
Below are 10 foods that provide good or moderate amounts of vitamin K2.
Just like meat, their vitamin content depends on the animal’s diet, and values
vary by region or producer.
Natto, a Japanese dish made from fermented soybeans, is one of the best
sources of vitamin K2. Other good sources include meat, liver and cheese
(9Trusted Source).