23 July 2019

What are some good sources of Vitamin K?

Vitamin K is important in bone metabolism, blood clotting and regulating blood calcium levels. It is found in many foods, especially leafy green vegetables.

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supplement calm so what are some good sources of vitamin K vitamin K refers to a group of vitamins that are important in bone metabolism blood clotting and regulating blood calcium levels they are fat soluble vitamins that are found in many foods especially leafy green vegetables vitamin K deficiency is very rare with the exception of newborns which often will get an injection studies show that most of us are getting enough of this vitamin in our daily diets and that actually surprised me a bit given how poor our diets tend to be but as it turns out the amounts we need are very small and our food usually gets the job done supplements are rarely needed and should only be used when directed by a doctor typically this would only be for people with some sort of digestive disorder which causes absorption issues such as cystic fibrosis or celiac disease there are two primary forms of vitamin K k1 is found in abundance in vegetables and the body then converts it to k2 for use and storage k2 is found in smaller amounts in some meats as mentioned earlier this vitamin plays a role in three particular areas one key area where vitamin K is

important is in the maintenance of strong bones it is involved in the production of proteins in the bones which in turn prevent weakening studies have shown that quote higher vitamin k intakes are associated with a lower incidence of hip fractures and low bone density according to Harvard a report on a study of nurses found a 30% reduction in the likelihood of a hip fracture in those that were getting 110 micrograms of vitamin K each day the actual difference in dietary intake was one serving of lettuce or other leafy green vegetable per day rather than just one per week there are multiple studies that appear to all agree about the correlation between vitamin K from food and improved bone health however harvard points out that the same cannot be said at this time for supplements they note that the studies and meta-analysis give flick ting results and it's clear more work is needed four of the 13 proteins needed for blood clotting involve vitamin K in normal healthy adults this is a desirable effect as it allows clots to form around cuts for instance however for someone on blood thinners such as

warfarin it can pose problems higher levels of vitamin K can counteract the effect of blood thinners people prescribed those are generally advised to maintain a constant intake of vitamin K while it doesn't appear normal daily minor variations can cause any issues sudden spikes can many multivitamins contain vitamin K and you would want to discuss them with your doctor before using them the calcification of arteries is one of the causes of heart disease I wrote in my column on calcium that it is possible to have too much in your diet which can cause this calcification vitamin K is involved in the production of proteins which in normal circumstances help prevent calcification research in this area is still very limited so there is no recommendation for any increase in vitamin K consumption beyond the normal amounts at the present time there isn't enough evidence to establish an actual recommended daily allowance of vitamin K in cases like this adequate intake or AI is the measurement used to suggest how much we should be getting men over 19 should have a daily intake of 120 micrograms

while women need 90 micrograms you should eat vitamin K rich foods with some sort of fat at the same time as a fat soluble vitamin something like olive oil for instance can help with absorption as I mentioned at the beginning there is little risk of a vitamin K deficiency our diets do a solid job for most of us but there are some foods that are better than others at providing it and here are some of the best top 10 vegetables cooked kale a half cup serving is 443 percent of your adequate intake cooked mustard greens 1/2 cup serving as 346 percent raw Swiss chard one leaf is 332 percent of your daily adequate intake cooked collard greens 1/2 cup serving is 322 percent cooked beet greens 1/2 cup serving is 290 percent one sprig of fresh parsley is 137 percent 1/2 cup serving of cooked brussel sprouts 91 percent 1 cup of raw spinach 121 percent 1/2 cup serving of cooked broccoli 92 percent and cooked cabbage 1/2 cup serving is 68 percent your top 6 meats include beef liver pork chops chicken goose liver paste bacon and ground beef your top 6 fruits for

vitamin K include prunes Kiwi avocado blackberries blueberries and pomegranate some other foods that are rich in vitamin K include many cheeses eggs whole milk butter and cream any statements made on this website or for any of the individual supplements have not been evaluated by the FDA any information or products discussed are not intended to diagnose cure treat or prevent any disease or illness you should before making any changes to your diet or exercise plan consult with a health care practitioner before making those changes you should also speak to your doctor before taking supplements that may interfere with medications you already take or conditions that you may have taking multiple supplements or taking them with prescribed medicines can cause potentially harmful side effects the links contained on the site are what are known as affiliate links when you click through and make a purchase I'll get a small Commission at no added cost to you as an Amazon associate I earn from qualifying purchases these funds will allow me to continue to support the site and hopefully bring you more content so

should I consider a vitamin K supplement there are a huge number of supplements on the market a quick search on Amazon brought up over 8,000 results our friends over at Vitamin Shoppe have just over 30 options as well many of these are compounds that also include another vital bone health vitamin vitamin D which I had written about previously so clearly people are buying these supplements but my research doesn't seem to support the need for them except under very specific circumstances and all of those would only be under the advice of your doctor as I mentioned earlier if you have celiac disease cystic fibrosis all sorts of colitis or some other ailment which impacts your ability to absorb nutrients your doctor may suggest a supplement additionally the use of antibiotics can kill the bacteria in the gut responsible for producing vitamin K those with poor appetites who are just not eating enough could also potentially benefit from a supplement and if you're on some sort of cholesterol support which can inhibit fat absorption that might be another good case for the rest of us there just doesn't appear to be any solid need to

consider using them that said there is little risk of significant side effects your body can't store vitamin K for long in fact the attack actually has a built in process for recycling and reusing some of it therefore the risk of toxicity is fairly low there isn't even a recommended upper limit at this time though as always I suggest not going significantly over the adequate intake in conclusion I started looking into vitamin K when I started seeing it pop up on some of the forms I visit to be honest I knew little about it or what it did and frankly the science doesn't seem to maybe be all that far ahead of me the studies show that we're mostly unlikely to be deficient if we have anything like even the normal poor American diet in and of itself it would appear to be a fairly benign supplement though in conjunction with vitamin D and calcium it may present some risk to your arteries there appear to be correlations between bone health and vitamin K levels but particularly when it comes to supplements the science is just not all in agreement and while it's pretty clear that we need some level of this vitamin in our diet the evidence hasn't totally

nailed down just how much in the end unless my doctor when we I needed to take a supplement I'd be likely to just eat a little more broccoli so what about you leave us a note in the comments are you taking vitamin K supplements what made you decide to do so what results are you getting I look forward to hearing from you and thanks as always for listening