Vitamin K

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Vitamin K Summary

All Vitamin K Benefits/Effects/Facts & Information

Vitamin K is an essential vitamin that plays a role in maintaining healthy bones and blood vessels. Studies show that vitamin-k supports healthy metabolism, nervous system health, and provides cardiovascular protective properties.

  • Supports optimal heart health
  • Promotes healthy bone mineralization
  • Supports optimal blood coagulation and platelet function
  • Supports healthy calcium metabolism
  • Supports healthy vascular elasticity
  • Supports optimal cardiovascular health
  • Used in cancer therapy
  • Used in Anti-aging treatments

Vitamin K consists of several compounds all of which are similar but have unique differences like absorption, bio-availability, transport and tissue distribution.

  • Vitamin K1, phylloquinone – is the most common form of vitamin-k and is found in leafy greens, green vegetables, and plants.
  • The Vitamin K2 family, menaquinones, (MK-4, MK-7) – less common and are found in meats, eggs, dairy, and fermented foods.

These forms have unique differences:

  • Vitamin K1 and vitamin K2 (menaquinone-4) – Concentrated in the liver
  • Vitamin K2 (menaquinone-7) – Concentrated in hepatic tissues, including vascular tissues. Has a longer half life meaning it stays in the body longer than the more common forms. Making it more effective than the ladder. MK-7 is often more expensive than its counterpart K1 and MK-4.

Vitamin K (k1) is abundant in as green leafy vegetables, like kale, spinach , swiss chard, etc. It is difficult to find etiquette amounts of K2 in food sources unless its from fermented foods, meats, eggs, dairy.

Healthy foods that contain Vitamin-K:

  • Kale
  • Spinach
  • Collard Greens
  • Beet Greens
  • Swiss Chard
  • Turnip Greens
  • Parsley
  • Broccoli
  • Brussels Sprouts
  • Lettuce
  • Cabbage
  • Japanese natto
  • Asparagus
  • Basil

Studies show that a diet lacking in vitamin-k can lead to a number of health issues:

  • Blood clotting issues
  • Tooth decay
  • Joint pain
  • Osteoporosis
  • Cardiovascular health issues
  • Cancer

Things to Know About Vitamin K

Vitamin K Is Also Known As

Vitamin K 1 (Phylloquinone), Vitamin K 2 (Menaquinone), Vitamin K 3 (Menadione), MK-4, MK-7, Menatetrenone, Menaquinone-4, Menaquinone-7

Things to note about Vitamin K

  • Vitamin K is generally viewed as safe when used properly
  • Vitamin K works best when taken with fatty foods for vitamin k is fat soluble.
  • If you are allergic to soy, be aware that MK-7 is sometimes derived from soy.

How To Take Vitamin K

Recommended Vitamin K Dosage, Active Amounts, Other Details

The official U.S. recommendations for daily intake of Vitamin K:

  • Infants
    • 0-6 months: 2 mcg
    • 7-12 months: 2.5 mcg
  • Children
    • 1-3 years: 30 mcg
    • 4-8 years: 55 mcg
  • Males
    • 9-13 years: 60 mcg
    • 14-18 years: 75 mcg
    • 19 years and older: 120 mcg
  • Females
    • 9-13 years: 60 mcg
    • 14-18 years: 75 mcg
    • 19 years and older: 90 mcg
  • Pregnant Women
    • 18 years or younger: 75 mcg
    • 19 years and older: 90 mcg, preferably the K 1 variety (phylloquinone)
  • Nursing Women
    • 18 years or younger: 75 mcg
    • 19 years and older: 90 mcg, preferably the K 1 variety (phylloquinone)