Vitamin K, an essential nutrient known primarily for blood clotting and bone health, is often recommended to be combined with D3, but it is more complex than is usually realized. Vitamin K encompasses compounds based on food, with Vitamin K1 and K2 being the most significant. This blog post will explore these forms, their sources, the recommended daily intake, and the impact of deficiencies.
Vitamin K: A Closer Look at Its Forms and Functions
The first concept to acquire is that research on vitamins is completed by studying food. Most of what is sold in stores is not food but has a similar chemical composition; in the case of K, it is usually mass-engineered from soy. In food, Vitamin K is not a single compound but a collection of molecules, including Vitamin K1 and K2:
- Vitamin K1, or phylloquinone, is predominantly found in leafy greens and other vegetables such as Turnip greens, Spinach, Kale, Broccoli, Brussels sprouts, and Collard greens. Eating Sauerkraut is a fantastic way to increase your K. It is the primary form used in supplements in the U.S.
- Vitamin K2, or menaquinones, is mainly found in animal-based foods like meats, chicken, and beef; cheeses such as Gouda and Blue Cheese; eggs and butter. Remember that it is also naturally produced by bacteria in the human gut.
- Good, healthy gut Bacteria are vital in creating vitamin K2. Increase this by incorporating fermented foods into your diet regularly.
Understanding the daily requirements for Vitamin K can help ensure that all age groups meet their health needs: For reference, Micrograms are one millionth (1×10−6) of a gram. One gram is 0.08 Tablespoons. The amount of K needed is small.
- Infants (0–12 months): Require 2 to 2.5 micrograms.
- Children (1–13 years): Need increases from 30 to 60 micrograms.
- Teens (14–18 years): Require 75 micrograms.
- Adults (19 years and older): Women need 90 micrograms, and men need 120 micrograms.
- Pregnant/Nursing Women: The intake should be about 90 micrograms.
Both forms are crucial, but they originate from different sources and serve slightly different roles in the body. Vitamin K1 is in many foods that we eat daily, and the body makes K2 on its own. Therefore, deficiencies are rare in adults. While most people achieve adequate Vitamin K intake through their diet and the synthesis occurring in their intestines, certain conditions can lead to deficiency:
- Poor Absorption: Conditions affecting the gastrointestinal tract or the side effects of certain medications can impede Vitamin K absorption, necessitating higher intake or supplementation. Undiagnosed celiac disease and long-term antibiotics would be examples of someone at risk.
- Symptoms of Deficiency
- Include easy bruising and excessive bleeding.
- Underneath, their nails will show small blood clots.
- Stool that looks dark black (almost like tar) and contains some blood
How To Test For Deficiency: A coagulation test called the prothrombin time (PT) is a blood test that measures how long it takes for blood to clot.
What About Vitamin K Supplements?
You have two choices: K1 as phylloquinone or phytonadione (a synthetic form of vitamin K1) and Vitamin K2 as MK-4 or MK-7. The most significant issue is their stability, which deteriorates quickly on the shelf. Many of these do not list their production date on the label, so you have no idea if they are still bioactive. The other issue is sourcing- for K2, many use soybeans, which may or may not be non-GMO but certainly are not organic. The other option I have seen is chickpeas. Then they will ferment these beans with bacteria, and most are then fed a fermentation of corn, again may or may not be non-GMO but rarely, if ever, organic; once filtered and dried, the K will be extracted with ethanol, then blended with a carrier oil (this could be a sunflower, soy oil, coconut oil, may or may not be listed on the label) and then placed in your vitamin—so many steps, when you could eat K rich foods.
Vitamin K is vital for maintaining health, with diverse sources ranging from leafy greens providing Vitamin K1 to fermented foods and animal products supplying Vitamin K2. By understanding the forms of Vitamin K, their sources, and their daily requirements, you can better ensure that your diet supports optimal health and prevents deficiencies. Whether through a salad rich in greens or incorporating meat, eggs, and cheese into your meals, achieving your Vitamin K needs is feasible and delicious.
The Bottom Line: Store-bought Vitamin K is a thumbs-down supplement. Save your money and avoid the potential contamination of poor sourcing.
This list is for your reference and ability to quickly see how much K you obtain through meals.
Vitamin K amounts in food are approximately 4 oz of each. As you can see, your vitamin K is easily obtained and better sourced and eaten rather than through supplementation.
- Chicken thigh 24 mcg
- Gouda 73 mcg
- Eggs- each 8 mcg
- Butter 20.9
- Artichoke 18.9 mcg
- Asparagus 27.9 mcg
- Green beans 21.5 mcg
- Lima beans 4.4 mcg
- Broccoli, 46.2 mcg
- Brussels sprouts 77.9 mcg
- Cabbage, 26.6 mcg
- Carrot 14.9 mcg
- Cauliflower 17.5 mcg
- Celery 2 stalks 37.5 mcg
- Swiss chard 937.9 mcg
- Collard greens 493.9 mcg
- Kale 796.4 mcg
- Leek 53.1 mcg
- Bibb lettuce 1 cup 56.3 mcg
- Red leaf lettuce 1 cup 39.3 mcg
- Romaine lettuce 1 cup 48.2 mcg
- Okra 35.4 mcg
- Green onion 1/2 cup, 103.5 mcg
- Parsley 1 Tablespoon 62.3 mcg
- Parsnip 25.4 mcg
- Spinach 545.7 mcg
- Turnip greens 283.6 mcg
