Vitamin K: Everything You Need To Know
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Most people have never heard of vitamin K2.
This vitamin is rare in the Western diet and hasnt received much mainstream attention.
However, this powerful nutrient plays an essential role in many aspects of your health.
In fact, vitamin K2 may be the missing link between diet and several chronic diseases.
How Much Vitamin B12 Is Too Much Healthline
Though doses of up to 2,000 mcg of vitamin B12 are considered safe, its best to speak to a doctor to find out whether taking a supplement is necessary. Most people can fill their B12 needs through a healthy diet. Some, such as older adults or those with certain dietary restrictions, should supplement.
Why You Need Vitamin K2
Both vitamins K1 and K2 ensure healthy blood clotting, preventing excessive bleeding and bruising when blood vessels get injured. But recent research suggests that they play different roles in other aspects of our health, with vitamin K2 adding health benefits independent of K1.
However, there is not yet a recommended intake set specifically for vitamin K2. You should get between 90 and 120 micrograms of vitamin K â but this requirement is based on the vitamin K1 needed to prevent bleeding.
Scientists studying vitamin K2âs effects suggest its benefits come with a daily intake of between 10 and 45 micrograms. But in the average diet, about 90% of the vitamin K consumed is K1.
Getting vitamin K2 in our diets supports:
Heart Health
Vitamin K breaks down calcium in our bodies, and this effect helps prevent hard deposits from forming in artery walls. Smooth and flexible blood vessels ensure healthy circulation, reducing the risk of harmful blood clots and heart disease.
This effect may come from vitamin K2 alone, however. Studies show that a personâs risk of dying from heart disease falls by 9% for every 10 micrograms consumed a day, but found no association with K1 intake.
Strong Bones
Our bodies need calcium to build and maintain bones. When it breaks down calcium in our bodies, vitamin K2 activates a protein that helps the mineral bind to our bones to do its job.
Anticancer Properties
Researchers have found that vitamin K2 may slow or stop cancer cell activity.
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Vitamin K Heart Health Cancer Prevention And Alzheimers
While this article is focused on Vitamin K and osteoporosis, Vitamin K has a beneficial effect on your health beyond your bones, namely:
- Cardiovascular Health. Researchers believe that Vitamin K helps shuttle calcium out of your arteries, thereby reducing the build up of calcium deposits in your cardiovascular system. A long term study of a group of people taking high levels of Vitamin K2 showed a significant reduction in the incidence of artery calcification and death from heart disease.
- Cancer Prevention. Several research projects indicate that Vitamin K2, in particular, can play a role in reducing the risk of several cancers, including prostate and liver cancers.
- Neurodegenerative Disease Prevention. There are indications that Vitamin K can prevent Alzheimers disease.
The Government Recommends The Following Intakes
| Age |
Amount of vitamin K recommended: |
|---|---|
| Infants | 10 micrograms per day |
| Teenagers |
One microgram per kilogram of body weight per day |
| Men | |
| Women |
The European Food Safety Authority have not set dietary reference values for vitamin K but suggest adequate intakes as follows:
- 10 micrograms for infants aged 7-11 months
- 12 micrograms for children aged 1-3 years
- 20 micrograms for children aged 4-6
- 30 micrograms for children aged 7-10
- 45 micrograms for children aged 11-14
- 65 micrograms for adolescents aged 15-17
- 70 micrograms for adults including for pregnant and lactating women
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How Much Vitamin K2 Per Day
What amount of vitamins do you need? It is recommended that adults get between 100 and 300 micrograms of K2 per day. Children under the age of 12 need less than 45 micrograms per day. The doctor may recommend more for people with certain medical conditions.
Contents
How Much Vitamin K Do I Need
Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight.
For example, someone who weighs 65kg would need 65 micrograms a day of vitamin K, while a person who weighs 75kg would need 75 micrograms a day.
A microgram is 1,000 times smaller than a milligram . The word microgram is sometimes written with the Greek symbol followed by the letter g .
You should be able to get all the vitamin K you need by eating a varied and balanced diet.
Any vitamin K your body does not need immediately is stored in the liver for future use, so you do not need it in your diet every day.
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We Recommend The Following Dosages Of Vitamin K:
45 mcg vitamin K2 per day:
- for people, who take anticoagulant medications
- minimum supply for healthy people under the age of 50, who do not take additional vitamin D3 as a dietary supplement.
100 mcg vitamin K2 per day:
- for healthy people under the age of 50, who do not take any additional vitamin D3
- for all people, who take up to 2500 IU vitamin D per day
200 mcg vitamin K2 per day:
- for people with a family history of cardiovascular disease or osteoporosis
- for people, who have first symptoms of cardiovascular disease or osteoporosis
- for all people, who take more than 2500 IU vitamin D per day
Does Vitamin K2 Thicken Your Blood
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. Consequently, does Vitamin k2 affect blood clotting?
Vitamin K activates proteins that play a role in blood clotting, calcium metabolism and heart health. One of its most important functions is to regulate calcium deposition. This idea is supported by an animal study showing that vitamin K2 reduced blood vessel calcification whereas vitamin K1 did not .
Additionally, what vegetables thicken your blood? Green leafy vegetables, such lettuce and spinach, and other vegetables such as broccoli and brussels sprouts are high in vitamin K.
Keeping this in consideration, is Too Much Vitamin k2 bad for you?
Kidney disease: Too much vitamin K can be harmful if you are receiving dialysis treatments due to kidney disease. In fact, high doses of vitamin K can make clotting problems worse in these people.
Does mk7 thicken blood?
Anti-coagulant drugs like warfarin work by blocking the production of those clotting proteins, helping to “thin” the blood and prevent clotting. However, MK-7 has been shown to interfere with anti-coagulant therapy, and at much lower doses than vitamin K1.
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Vitamin K1 Vs Vitamin K2 For Osteoporosis
Vitamin K1 is processed in the liver and plays a larger role in the coagulation of our blood, whereas Vitamin K2, on the other hand, is processed in the intestine. This makes it more available to different tissues than Vitamin K1.
A large meta-analysis published in 2006 in the Archives of Internal Medicine demonstrated that while both Vitamin K1 and Vitamin K2 were beneficial for osteoporosis and bone health, Vitamin K2 was more effective than Vitamin K1.
The meta-analysis found that high levels of Vitamin K2 were associated with reduced:
- Hip fractures .
- Non-vertebral fractures .
As mentioned before, it has been shown that Vitamin K2 is also beneficial for your cardiovascular system.
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Ageno, W., Crowther, M., Steidl, L., Ultori, C., Mera, V., Dentali, F., Squizzato, A., Marchesi, C., and Venco, A. Low dose oral vitamin K to reverse acenocoumarol-induced coagulopathy: a randomized controlled trial. Thromb.Haemost. 2002 88:48-51. View abstract.
Ageno, W., Garcia, D., Silingardi, M., Galli, M., and Crowther, M. A randomized trial comparing 1 mg of oral vitamin K with no treatment in the management of warfarin-associated coagulopathy in patients with mechanical heart valves. J.Am.Coll.Cardiol. 8-16-2005 46:732-733. View abstract.
Andersen, P. and Godal, H. C. Predictable reduction in anticoagulant activity of warfarin by small amounts of vitamin K. Acta Med.Scand. 1975 198:269-270. View abstract.
Bakhshi, S., Deorari, A. K., Roy, S., Paul, V. K., and Singh, M. Prevention of subclinical vitamin K deficiency based on PIVKA-II levels: oral versus intramuscular route. Indian Pediatr. 1996 33:1040-1043. View abstract.
Beker, L. T., Ahrens, R. A., Fink, R. J., O’Brien, M. E., Davidson, K. W., Sokoll, L. J., and Sadowski, J. A. Effect of vitamin K1 supplementation on vitamin K status in cystic fibrosis patients. J.Pediatr.Gastroenterol.Nutr. 1997 24:512-517. View abstract.
Booth, S. L., Broe, K. E., Gagnon, D. R., Tucker, K. L., Hannan, M. T., McLean, R. R., Dawson-Hughes, B., Wilson, P. W., Cupples, L. A., and Kiel, D. P. Vitamin K intake and bone mineral density in women and men. Am.J.Clin.Nutr. 2003 77:512-516. View abstract.
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The History Of Vitamin K
Vitamin K was discovered in the early 20th century by Professor Henrik Dam, a Danish scientist. He noticed that normal blood clotting required more than just vitamins A, C and D. He also discovered that bleeding problems in animals could be cured with seeds and cereals, and speculated that there was an extra vital nutrient present in these foods.
He called this the koagulations vitamin vitamin K and found that it was present in a variety of foods, including leafy green vegetables, liver and fermented bran or fishmeal. This discovery earned Henrik Dam and Edward Doisy, who researched the chemistry of vitamin K, a Nobel Prize in Physiology or Medicine.
At the same time Henrik Dam was performing his experiments, an American dentist called Weston Price was busy exploring the effects of different diets around the world. He found that the unknown nutrient, vitamin K, appeared in foods uncommon in the western diet and seemed to improve the health of the nations who ate these foods.
In the 1950s, scientists realised that there are actually two types of vitamin K, which affect different areas of health.
The Optimum Dose Of Vitamin K2
As the intestines only produce small quantities of vitamin K, we have to provide a supply from foods or supplements that are rich in vitamin K. There is clear evidence that vitamin K intake is too low in Western civilisation.
People over the age of 50 are particularly vulnerable to cardiovascular disease and osteoporosis, but it is precisely at this age that the diet often contains even less vitamin K and the skin’s exposure to sunlight is also severely limited, thus leading to deficiencies in vitamin K and vitamin D.
Professor Vermeer of the University of Maastricht thus recommends that people aged over 50 take a dosage of 100 to 200mcg vitamin K2 per day. The higher dosage of 200mcg is especially recommended for people who have a history of cardiovascular disease or osteoporosis in their families.
People who have early indications of cardiovascular disease or osteoporosis can also take the higher dose to ensure that all the body’s matrix Gla proteins are activated.
45mcg of vitamin K2 a day is generally enough for healthy people under the age of 50, but this recommendation only applies if there is no additional vitamin D3 intake from dietary supplements.
Anyone who wants to ensure an optimal supply and guarantee that all vitamin K2-dependent proteins are activated in the body should take at least 100mcg.
Note: If you are taking medication to prevent blood clots, please consult your doctor before taking vitamin K2.
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How To Combine Vitamin D And Vitamin K Properly
Recent studies clearly demonstrate that vitamin D3 and vitamin K2 are essential to good health. Deficiencies in both these vitamins are extremely common, which is why more and more people are taking vitamins D3 and K2 as a daily dietary supplement.
It’s very important to know that if you take vitamin D3 regularly over a long period, you definitely need to take vitamin K2 as well. This raises the question of how these two key vitamins should best be combined in order to promote health and vitality.
Why Cant You Just Take Calcium
While calcium is the key to stronger bones, if you are not getting enough vitamin K2 then increasing your intake of calcium can actually be counterproductive.
If you do not get enough K2, excess calcium will remain in your bloodstream, leading to calcification of the arteries, which can cause high blood pressure and even heart disease.
Observational studies using the data of tens of thousands of people have shown that those with high intakes of vitamin K2 are far less likely to die of heart disease in one study, they were 57% less likely.
It is also important to get enough vitamin D, as a vitamin D deficiency makes it harder for your blood to absorb calcium some vitamin K2 supplements also contain vitamin D for this reason. The NHS recommends that all adults in the UK take a vitamin D supplement in the Autumn and Winter.
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What Is Vitamin K
Vitamin K is a fat-soluble vitamin, which means it is stored in the body and digested slowly. It comes in two forms, phylloquinones and menaquinones. Phylloquinones are found in plants and contribute about 90 percent of the vitamin K in your diet. Menaquinones are produced by bacteria, and although bacteria in the large intestine can produce some vitamin K, it is not well absorbed by the body.
Vitamin K: The Missing Nutrient For Heart And Bone Health
If you are interested in learning more about Vitamin K2 and its affect on your heart and bone health, I recommend you read Vitamin K2: The Missing Nutrient for Heart and Bone Health by Dr. Dennis Goodman. You can .
In his book, Dr. Goodman presents the latest and most impressive research studies, as well as insights on diet, exercise, and stress reduction, as a conversation between doctor and patient.
Another is Vitamin K2 and the Calcium Paradox by Canadian Naturopathic Doctor Kate Rheaume-Bleue.
Below is a video from several years ago where I discuss Vitamin K2 and bone health.
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How To Achieve Your Vitamin K2 Dosage With Food Sources
If your goal is to achieve your Vitamin K2 MK-7 dosage target of 180 µg/day using food sources you will be looking at consuming one of the following food quantities per day:
- Natt: 18 grams or 0.63 ounces.
- Hard Cheese: 352 grams or 12.4 ounces.
- Soft Cheese: 456 grams or 16 ounces.
Please note that I am not advocating you eat that quantity of cheese everyday. I know I couldnt eat that much! If you can get your hands on Natt, you will be in a good position to have adequate levels of Vitamin K2. Consider supplementing the Natt with a Vitamin K2 efficient cheese like gouda or cheese curds.
Benefits Of Vitamin K
The main function of vitamin K is to assist in blood clotting. Vitamin K prepares compounds known as clotting factors for blood clotting and coagulation. Without vitamin K, your blood would not clot properly. If you are taking certain medications to thin your blood, your doctor may tell you to limit vitamin K-rich foods. Vitamin K affects the action of these medications.
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Interactions With Vitamin K
There are a few commonly taken medications that can interfere with the effects of vitamin K such as antacids and blood thinners such as Warfarin. In fact, vitamin K is given to counteract excessive amounts of Warfarin in the body.
If you are on any medication please speak to a healthcare professional before taking any supplements or changing your diet.
References:
EFSA Panel on Dietetic Products, Nutrition and Allergies Scientific Opinion on the substantiation of health claims related to vitamin K and maintenance of bones , blood coagulation , and function of the heart and blood vessels pursuant to Article 13 of Regulation No 1924/2006 on request from the European Commission. EFSA Journal 2009 7 : 1228. . doi:10.2903/j.efsa.2009.1228.
Conly JM, Stein K. The production of menaquinones by intestinal bacteria and their role in maintaining coagulation homeostasis. Prog Food Nutr Sci. 1992 Oct-Dec 16:307-43.
NHS. UK. 2020. Vitamins And Minerals – Vitamin K. Available at: .
Hathaway WE. Vitamin K deficiency. Southeast Asian J Trop Med Public Health. 1993 24 Suppl 1:5-9.
Krasinski SD, Russell RM, Furie BC, Kruger SF, Jacques PF, Furie B. The prevalence of vitamin K deficiency in chronic gastrointestinal disorders. Am J Clin Nutr. 1985 Mar 41:639-43.
NHS. UK. 2019. Warfarin: A Blood-Thinning Medicine To Treat And Prevent Blood Clots. Available at: .
How Much Vitamin K Should You Take In One Day
Like all vitamins and minerals, vitamin K is an essential nutrient that comes from your diet. There are some telltale signs that you might not be getting enough vitamin K in your diet, such as easy bruising and bleeding gums. Knowing the right foods to choose can help you ensure you are on track to meet your daily vitamin K needs.
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What About Vitamin K Insufficiency
While not full-on deficiency, vitamin K insufficiency can occur when people fail to consume adequate vitamin K over time. Blood clotting may remain normal, since theres enough vitamin K to conserve that vital function. But, more subtle and potentially serious consequences can occur.
Not getting enough vitamin K over time may contribute to chronic health conditions like osteoporosis and cardiovascular disease. Heart disease is the leading cause of death in the United States. And while the condition is known as the silent killer, vitamin K2s important role in heart health should no longer remain silent.
