Vitamin K is a nutrient the body needs to stay healthy. It is important for blood clotting and healthy bones, and it also has other functions in the body. If you are taking blood thinners, it is very important that you get approximately the same amount of vitamin K each day.
How Much Vitamin K Do I Need?
The amount of vitamin K you need depends on your age and gender. Average daily recommended amounts are listed below in micrograms (mcg).
| Age | Recommended Amount |
|---|---|
| From birth to 6 months | 2mcg |
| 7-12 month old babies | 2.5mcg |
| Children 1-3 years old | 30mcg |
| Children 4-8 years old | 55mcg |
| Children aged 9-13 | 60mcg |
| Young people aged 14-18 | 75mcg |
| Adult men aged 19 and over | 120mcg |
| Adult women ages 19 and over | 90mcg |
| pregnant young women | 75mcg |
| pregnant adult women | 90mcg |
Meet Your Daily Vitamin K Needs with Original Supplements
You can meet all or part of your daily vitamin K needs with vitamin K supplements and multivitamin products offered by Bikalite.
What Foods Provide Vitamin K?
Vitamin K is found naturally in many foods. You can get the recommended amount of vitamin K by eating a variety of foods, including:
- Green leafy vegetables such as spinach, kale, broccoli and lettuce
- vegetable oils
- Some fruits, such as blueberries and figs
- Meat, cheese, eggs and soybeans
What Types of Vitamin K Dietary Supplements Are Available?
Vitamin K is found in multivitamin/multimineral supplements. Vitamin K is also found in vitamin K supplements alone or in combination with several other nutrients, such as calcium, magnesium, and/or vitamin D. The forms of vitamin K commonly used in dietary supplements are phylloquinone and phytonadione (also called vitamin K1) or menaquinone-4 and menaquinone-7 (also known as vitamin K2).
Am I Getting Enough Vitamin K?
Vitamin K deficiency is very rare. Most people with healthy diets get enough vitamin K from the foods they eat. Additionally, bacteria in the gut produce some vitamin K that the body can absorb. However, some groups of people may have trouble getting enough vitamin K:
- Newborns who did not receive vitamin K injections at birth
- People with conditions that reduce the amount of vitamin K their body absorbs (such as cystic fibrosis, celiac disease, ulcerative colitis and short bowel syndrome)
- People who have had bariatric (weight loss) surgery
What Happens If I Don't Get Enough Vitamin K?
Severe vitamin K deficiency can cause bruising and bleeding problems because blood takes longer to clot. Vitamin K deficiency can reduce bone strength and increase the risk of osteoporosis because the body needs vitamin K for healthy bones.
Quality Vitamin K Supplement Types for Vitamin K Deficiency
Quality, original vitamin K supplements that will add value to your health are at bicalite.
What Are the Effects of Vitamin K on Health?
Scientists are studying vitamin K to understand how it affects our health. Here are some examples of what this research shows.
Osteoporosis: Vitamin K is important for healthy bones. Some studies show that people who eat more vitamin K-rich foods have stronger bones and are less likely to break a hip than those who eat less of these foods. A few studies have found that taking vitamin K supplements increases bone strength and the chance of breaking a bone, but other studies have not. More research is needed to better understand whether vitamin K supplements help improve bone health and reduce the risk of osteoporosis.
Coronary heart disease: Scientists are studying whether low blood levels of vitamin K increase the risk of coronary heart disease by making the blood vessels that supply the heart stiffer and narrower. More research is needed to understand whether vitamin K supplements can help prevent heart disease.
Vitamin K and Healthy Nutrition
People should get most of their nutrients from food and drink. Foods contain vitamins, minerals, dietary fiber and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet the needs of one or more nutrients (for example, during certain life stages, such as pregnancy).
Disclaimer
This fact sheet, prepared by the Office of Dietary Supplements (ODS), provides information that should not replace medical advice. We encourage you to talk with your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Mention of a particular product or service or recommendation from an organization or professional society in this publication does not imply endorsement by ODS of that product, service, or professional advice.
Note: This article is a translation of ODS information and the translation has not been reviewed by ODS.
Source:
- This article was translated from Vitamin K article.