Vitamin K (2023)

FAQs

How much vitamin K is enough? ›

Vitamin K deficiency bleeding or VKDB, occurs when babies cannot stop bleeding because their blood does not have enough Vitamin K to form a clot. The bleeding can occur anywhere on the inside or outside of the body.

Vitamin K toxicity is extremely rare. The only reported toxicity comes from menadione, which has no use in humans. Its toxicity is thought to be associated with its water-soluble properties. When toxicity does occur, it manifests with signs of jaundice, hyperbilirubinemia, hemolytic anemia, and kernicterus in infants.

This means that usually most people will need to take between 5,000-8,000 IU (125 mcg-200 mcg) daily. Our Vitamin D3 (5000 iu) is our customers most common choice when supplementing with Vitamin D3. For vitamin K, at least 2.5 mg of a total vitamin K (including K1 and K2) should be taken daily.

Abnormal clotting is not related to excessive vitamin K intake, and there is no known toxicity associated with vitamin K₁ or vitamin K₂ (see Toxicity). Some oral anticoagulants, such as warfarin (Jantoven, formerly known as Coumadin), inhibit coagulation by antagonizing the action of vitamin K.

Banana. This delicious fruit is packed with vitamin K and other essential nutrients that help with digestion and weight management. Vitamin K present in bananas is easily absorbed by the body and helps metabolise carbohydrates and fats, turning them into energy.

It's crucial that these vitamins be taken together because supplementing vitamin K with D helps the body use calcium properly to build bone instead of depositing it dangerously in arteries and soft tissue.

That's because vitamin K is fat-soluble and may be better absorbed when combined with fat. Vitamin K2 is only found in animal foods and certain fermented dishes. Small amounts are also produced by your gut bacteria ( 10 ).

What are the symptoms of vitamin K deficiency? Not having enough vitamin K in the body makes you more likely to bleed. You may bruise more easily than usual, or it may be more difficult to stop bleeding after an injury or surgery. It can also make your periods heavier.

Do eggs have a lot of vitamin K? ›

Eggs are the easiest to make and can be eaten for any meal of the day. This protein-rich food is also packed with vitamin K. One egg yolk contains anywhere in between 67 and 192 mcg of vitamin K2.

Good sources of vitamin K-2 include fermented foods, organ meats, and dairy products. Fermented soybeans, such as natto, are an especially rich source of vitamin K-2. Bacteria that live in the human gut also produce small quantities of K-2. Both forms of vitamin K are essential for blood clotting and bone health.

Vitamin K is found mostly in green vegetables and some fruits. Green leafy vegetables such as collards, spinach, broccoli, Brussels sprouts, and cabbage contain vitamin K. Some fruits such as kiwi, blackberries, and blueberries are also rich in vitamin K.

Additionally, one paper has identified the possibility of an association between a genetic predisposition for higher serum levels of vitamin K and a higher incidence of stroke [11].

People with a rare metabolic condition called Glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid vitamin K. People who take warfarin (Coumadin) should not take vitamin K (see “Possible Interactions”). People who are receiving dialysis for kidney diseases can have harmful effects from too much vitamin K.

An egg yolk can contain between 67 and 192 micrograms of vitamin K2. This amount depends on what the hen eats, however. Most chicken feed today is fortified with vitamin K, and this content passes onto the egg.

There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.

In a new study, scientists have presented powerful evidence that vitamin K2 can reduce the progression of atherosclerosis, the “blockage” of the arteries that can lead to heart attacks and strokes.

Aids in blood clotting

One of the main functions of K vitamins is to allow your blood to clot. In fact, the “K” in vitamin K is in reference to the German word “koagulation,” which translates to “coagulation” or the ability to clot (or thicken) blood.

What are the signs and symptoms of excess vitamin K? ›

Side effects of vitamin K excess include enlarged liver, paleness, increased sweating, shortness of breath, muscle stiffness, edema, irregular breathing, decreased movement or activity, swollen eyelids, or red skin.

Fruit isn't uber-rich in vitamin K, but certain ones can give you a quick burst of it. A cup of sliced avocado can give you up to 50 micrograms of vitamin K.

Does coffee have vitamin K? A. No, coffee does not have vitamin K. However, a 100 g cup of coffee has 355 calories with 0 g total fat and cholesterol.

Vitamin D3 should therefore always be taken in combination with vitamin K2. These two vitamins work together synergistically and ensure that calcium obtained from food is deposited in the bones and not in the arteries.

Constipation. Change in color of stool to green. Diarrhea. Belly pain.

While getting enough vitamin D is essential for bone health, too much can actually have a detrimental effect. Some research has found that having too much vitamin D can interfere with the actions of vitamin K2, which is a nutrient that helps keep calcium in the bones.

The most common sources of vitamin K in the U.S. diet are spinach; broccoli; iceberg lettuce; and fats and oils, particularly soybean and canola oil [5,7].

The other main vitamin found in extra virgin olive oil is Vitamin K, with about 10% of the recommended daily intake of Vitamin K in 1 tablespoon of olive oil. Research shows that Vitamin K is an important nutrient to aid in blood clotting.

With the exception of pine nuts and cashews, which contain 53.9 and 34.8 microg of phylloquinone per 100 g of nut, respectively, nuts are not important dietary sources of vitamin K. Similarly, most fruits are not important sources of vitamin K, with the exception of some berries, green fruits, and prunes.

Is 100 mcg of vitamin K2 too much? ›

Adults should ensure they are getting between 100 and 300 micrograms of vitamin K2 per day. Children under 12 need just 45 micrograms per day. People with particular medical conditions may need more, as recommended by their doctor. There are no known serious side effects from taking too much vitamin K2.

To ensure a healthy heart and prevent complications due to calcification, a daily intake of at least 32mcg of vitamin K2 should be ingested through one's diet.

How much K2 should I take with D3? Taking a Vitamin D3 supplement without K2 can have disastrous effect, as Vitamin D creates need for Vitamin K2 in the body. As a guide, you should take 45mcg of Vitamin K2 per 1000 IU of Vitamin D3.

Vitamin D3 should therefore always be taken in combination with vitamin K2. These two vitamins work together synergistically and ensure that calcium obtained from food is deposited in the bones and not in the arteries.

A subgroup analysis of the study observed that vitamin K2 MK-7 (720 µg/day) and D (25 µg/day) supplementation for two years helped slow the progression of coronary plaque development in individuals at high risk of developing coronary artery calcification with no prior identified ischemic heart disease.

An egg yolk can contain between 67 and 192 micrograms of vitamin K2.

People with a rare metabolic condition called Glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid vitamin K. People who take warfarin (Coumadin) should not take vitamin K (see “Possible Interactions”). People who are receiving dialysis for kidney diseases can have harmful effects from too much vitamin K.

Some studies suggest that the body may not be able to absorb vitamin K as efficiently when taken with vitamins D and E. As a result, taking a large dose of these three vitamins together may prevent vitamin K from clotting the blood effectively [7].

Vitamin K2 is mainly found in certain animal and fermented foods, which most people don't eat much of. Rich animal sources include high fat dairy products from grass-fed cows and egg yolks, as well as liver and other organ meats ( 22 ).

Since vitamin K is responsible for blood clotting, a vitamin K2 deficiency manifests itself in very heavy bleeding in injuries. Vitamin K2 deficiency is also noticeable through nosebleeds, bleeding of the mucous membranes and bruises. In the case of a vitamin K2 deficiency, bruises can be caused by a slight pressure.

Is it OK to take vitamin K2 everyday? ›

You should be able to get all the vitamin K you need by eating a varied and balanced diet. If you take vitamin K supplements, do not take too much as this might be harmful. Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm.

When you take Vitamin K2, it helps your body to produce more of the protein needed for blood clotting. It also helps to keep your bones healthy by keeping calcium in your bones and out of your arteries. Vitamin K2 is also essential for heart health because it helps prevent the arteries from hardening.

The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity might progress to bone pain and kidney problems, such as the formation of calcium stones.

While getting enough vitamin D is essential for bone health, too much can actually have a detrimental effect. Some research has found that having too much vitamin D can interfere with the actions of vitamin K2, which is a nutrient that helps keep calcium in the bones.