Vitamin K is a general term for a group of compounds with similar chemical structures. These compounds are essential for skeletal health, blood clotting, and many other important functions in the body.
The types of vitamin K that can be obtained from food include vitamin K1 (phylloquinone), which is found in large amounts in plant foods, and several types of vitamin K2 (menaquinone), which are found in animal foods and fermented foods. Vitamin K is also available as a dietary supplement.
Most people get enough vitamin K through their diet, but some people need vitamin K supplements.
Here’s what you need to know about vitamin K supplements, including their benefits, safety, side effects, and what to look out for when buying vitamin K supplements.
design by health
Vitamin K1 is the main dietary form of vitamin K and is found in certain vegetables such as spinach and broccoli, as well as certain fruits, herbs, and oils. Vitamin K2 is produced by bacteria and concentrated in animal foods such as meat and dairy products, and fermented foods such as natto.
Most forms of K2 are also produced by gut bacteria and cover some of your daily vitamin K needs.
Vitamin K can also be taken as a supplement. It is a common ingredient in multivitamin and multinutrient preparations designed to support bone health. You can also purchase vitamin K-only supplements.
Vitamin K used in supplements comes in several forms, including K1 (phylloquinone), a synthetic form of K1 called phytonadione, and vitamin K2 as MK-4 or MK-7.
Vitamin K deficiency is extremely rare in the United States, and most Americans get enough vitamin K through their diet. However, some people may need vitamin K supplementation, such as those whose gastrointestinal tract does not absorb vitamin K properly.
In addition to being necessary for certain people, vitamin K supplements have been shown to be beneficial to health in several ways.
Supports bone health
The body requires vitamin K for the function of proteins involved in maintaining bone health. Certain proteins in bones rely on vitamin K to bind calcium. For example, vitamin K is required for the function of osteoblasts, the cells that build new bone.
Adequate levels of vitamin K are necessary to maintain healthy bones. Low intake of vitamin K can increase your risk of bone problems, including decreased bone density and risk of fractures.
Some studies suggest that taking vitamin K supplements may help prevent bone fractures in people at risk. A review of 20 studies found that postmenopausal and osteoporotic participants who took vitamin K supplements had a lower risk of fractures than those who did not take vitamin K supplements.
Some research findings suggest that vitamin K supplements may improve bone density in certain areas of the body, including the lumbar spine.
However, not all studies have found clear benefits, and more research is needed to understand how vitamin K supplements affect bone density.
protect heart health
Vitamin K helps heart health in several ways. The body needs vitamin K to activate several proteins that inhibit the accumulation of calcium in blood vessels, which helps prevent heart disease.
Calcification of the arteries causes atherosclerosis. Atherosclerosis is a term used to describe the thickening or hardening of arteries caused by plaque buildup. Atherosclerosis is the main cause of heart disease.
Vitamin K also helps improve the elasticity of your arteries, supporting and protecting your heart health.
A recent review including 14 studies found that vitamin K supplementation significantly lowered coronary artery calcification scores and slowed the progression of coronary artery calcification.
Additionally, research suggests that a diet high in vitamin K2 may reduce the risk of developing coronary heart disease, the most common type of heart disease in the United States.
May help regulate blood sugar levels
Insulin is a hormone that helps transport blood sugar into cells to be used as energy or stored for later use. Osteocalcin is dependent on vitamin K and stimulates insulin secretion from the pancreas, increasing insulin sensitivity in muscle cells.
Studies have shown that people who consume a diet rich in vitamin K have better blood sugar control and are more sensitive to insulin than those who consume less vitamin K.
Other studies suggest that vitamin K supplementation may improve insulin sensitivity and glycemic control in certain populations.
A recent study of 60 people with type 2 diabetes found that compared to a control group, participants who took 90 micrograms (mcg) of MK-7 per day for 6 months had 13.4 fewer symptoms of diabetes. %, 28.3%, and 7.4%. Fasting blood sugar, insulin, and long-term blood sugar control marker hemoglobin A1c (HbA1c), respectively.
May improve certain medical conditions
Vitamin K supplements may benefit certain people, including people with certain medical conditions. For example, people with illnesses that affect the absorption of fat-soluble nutrients such as vitamin K may need supplements to maintain healthy blood levels of this nutrient.
Conditions that affect vitamin K absorption include celiac disease, ulcerative colitis, cystic fibrosis, and short bowel syndrome.
Research also suggests that vitamin K supplements may improve disease progression in people with certain neurological disorders, such as multiple sclerosis and Alzheimer’s disease.
Vitamin K is found in many foods. Vitamin K1 is mainly concentrated in plant foods, while K2 is found in animal foods and fermented products.
Below are some of the best dietary sources of vitamin K.
- Natto: 850 mcg per 3 oz., or 708% of the Daily Value (DV)
- Collard Greens: 530 mcg per 1/2 cup, or 442% of DV
- Spinach (raw): 145 mcg per cup, or 121% of DV
- Broccoli: 110 mcg per cup, or 92% of the DV
- Roasted soybeans: 86 mcg per cup, or 72% of the DV
- Canned pumpkin: 40 mcg per cup, or 34% of the DV
- Chicken breast: 13 mcg per 3 oz., or 11% of the DV
Vitamin K is also found in small amounts in grapes, cashews, olive oil, beef, and several other foods.
Vitamin K is found in many nutritional supplements, including multivitamins and bone health supplements. It is often used in combination with other nutrients necessary for skeletal health, such as vitamin D and calcium. Most multivitamin supplements provide less than 75% of the DV of vitamin K per serving, but vitamin K-only products may contain significantly higher amounts of vitamin K, far exceeding the DV. there is.
Vitamin K works synergistically with certain nutrients. For example, vitamin K and vitamin D work together in the body, suggesting that supplementing vitamin K and vitamin D together may be more beneficial for bone and heart health than supplementing vitamin D alone. There are also research results.
Few studies have investigated the absorption of vitamin K used in dietary supplements. However, two forms of vitamin K commonly used in dietary supplements, phytonadione and MK-7, appear to be well absorbed.
Vitamin K is a fat-soluble nutrient, so it’s better absorbed when taken with a meal or snack that contains fat.
Dose
The current Adequate Intake (AI) for vitamin K is 120 μg for adult men and 90 μg for adult women, including those who are pregnant or breastfeeding. This accounts for total dietary intake, including vitamin K obtained from foods and supplements.
The dosage of vitamin K varies depending on the type of vitamin K used. Some supplements provide less than 75% of the DV for vitamin K, while others provide more than 1,000% of the DV per serving.
It’s important to ask your health care provider about vitamin K dosages so you can choose the form and dosage that best suits your health needs.
Vitamin K is considered a safe supplement with low potential for toxicity. For this reason, the Food and Nutrition Board (FNB) has not established a tolerable upper intake level (UL) for vitamin K supplements. UL is his maximum daily intake of a nutrient that is unlikely to cause harm.
However, it is important to always follow dosing instructions and consult your health care provider if you have questions about vitamin K dosing.
Potential drug interactions
Although vitamin K supplements are considered safe, they may interact with some medications. Additionally, taking certain medications can deplete your vitamin K levels. These include:
- A drug that thins the blood. Vitamin K supplements can interact with blood thinners such as warfarin. These drugs can inhibit the blood-clotting effects of vitamin K, which can increase your risk of bleeding. People taking blood thinners should maintain a consistent intake of vitamin K, including dietary sources and supplements. Sudden changes in intake can increase the risk of bleeding and blood clots.
- Antibiotics. Certain antibiotics can affect the production of vitamin K in your intestines, which can increase your risk of low vitamin K levels. If you are taking a cephalosporin antibiotic, such as cefoperazone (Cefobid), for more than a few weeks, you may need to take a vitamin K supplement.
- Some cholesterol medications. Bile acid sequestrants used to treat high cholesterol levels can reduce the absorption of fat-soluble vitamins such as vitamin K. People taking bile acid sequestrants should monitor their vitamin K levels.
Additionally, the weight loss drug orlistat (Alli) has been shown to reduce the absorption of fat-soluble nutrients. If you are taking Orlistat, your healthcare provider may recommend taking a multivitamin that contains fat-soluble nutrients such as vitamin K.
what to look for
It’s best to buy vitamin K supplements from reputable companies. Many supplement companies are certified by third-party organizations such as the United States Pharmacopeia and his NSF International, which helps ensure the safety and quality of their supplements.
When purchasing vitamin K supplements, it is important to choose a product based on your health needs. For example, a multivitamin containing vitamin K may be best for those seeking comprehensive nutritional support, while vitamin K and bone-supporting nutrients such as vitamin D and magnesium may be best suited for those with osteoporosis or increased bone fractures. Supplements containing other nutrients may be a better choice. danger.
If you have any sensitivities or allergies, be sure to purchase a vitamin K supplement that is free of potential allergens such as gluten, soy, and tree nuts.
Vitamin K supplements have no side effects and the potential for toxicity is very low.
Several studies investigating the health effects of vitamin K supplements have reported minor reactions, such as gastrointestinal upset and skin reactions. However, vitamin K supplements generally do not have any harmful side effects.
Vitamin K is a general term for a group of fat-soluble compounds with similar structures. Vitamin K plays many important roles in the body and is required for bone and heart health, blood clotting, and more.
Some studies show that vitamin K supplementation may help reduce fracture risk and improve heart health in certain populations. Vitamin K supplements may also be helpful for people with certain medical conditions, such as multiple sclerosis and celiac disease.
If you are interested in taking vitamin K supplements, talk to your health care provider about whether it is the right choice for your specific health needs.
