Vitamin K is an essential nutrient, necessary for strong bones and the promotion of healthy blood clotting. While many people may be able to get enough of this vitamin through a balanced diet, others may benefit from taking vitamin K supplements. Learn about how and when to supplement, and possible side effects of too much vitamin K.
Vitamin K Benefits
Playing multiple roles in the body, there are a range of vitamin K benefits. One of the most popular uses of this nutrient is healthy blood clotting. Why is blood clotting necessary? This action stops excessive bleeding. Bruising easily or excessive bleeding through nosebleeds, heavy menstrual bleeding, gum bleeding, or even bleeding in the digestive tract can be indications of a lack of vitamin K in the body.
Vitamin K is also beneficial for bone health. This nutrient works to maintain calcium levels in bone tissue. This is wonderful for preventing weak, brittle bones and for the formation of new bone. While it promotes calcium in bone, vitamin K inhibits the calcification of tissue, particularly blood vessels and arteries, by supporting the function of a special protein known as MGP.
Optimal liver function requires adequate amounts of this nutrient in the body. Vitamin K benefits include converting glucose into glycogen, which is then stored within the liver. It is possible that this vitamin helps protect against liver cancer.
Because there are so many valuable benefits of vitamin K in the body, does that make taking vitamin K supplements a good idea?
Are Their Side Effects of Taking Vitamin K Supplements?
How much is too much vitamin K? While this nutrient is fat soluble, and therefore can be stored in fatty tissue, the body does not actually store huge amounts. In fact it is actually recycled through the body. There is no known toxic reaction to large doses of vitamin K. Synthetic vitamin K, menadione, can interfere with one of the body's natural antioxidants and is not recommended for pregnant women.
The recommended amount of a regular daily intake is 90 to 120 mcg per day, according to the Food and Nutrition Board of the Institute of Medicine. Taking vitamin K supplements is sometimes recommended for preventing osteoporosis and improving bone density. As there are many health benefits of this nutrient, it is generally safe to supplement with for most people.
Excessive amounts are not recommended for people who are at risk for blood clots or who are on anticoagulant medications such as warfarin. Too much could counteract the anticoagulant effect. According to the Linus Pauling Institute of Oregon State University, 90 to 120 mcg a day is still the suggested amount of vitamin K for patients on anticoagulant medication, which should be consumed through food. If blood clotting is an issue at all, talk to a doctor before taking vitamin K supplements.
On the other hand, the use of antibiotics increases the body's need for either the consumption of foods containing vitamin K or supplements. Antibiotics interfere with beneficial bacteria in the intestines, which synthesize this nutrient. Other problems which can lead to an increased need include liver disease, Crohn's disease, chronic malnutrition, and the use of cholesterol-lowering drugs.
Foods Containing Vitamin K
While taking vitamin K supplements can be beneficial, especially for bone, liver, and cardiovascular health, getting nutrition from food sources is optimal. The following foods are good sources of vitamin K:
- broccoli
- ssparagus
- green leafy vegetables
- egg yolks
- oatmeal
- yogurt
- soybeans
- cauliflower
- cabbage
Dark green vegetables are the best sources of vitamin K. Eating a vegetable-rich diet is a great way to ensure a healthy diet. Regardless, vitamin K supplements from natural, rather than synthetic vitamin K can improve well-being. Although there are no side effects, always talk to a doctor about individual health needs and concerns.
References:
Balch, Phyllis A. " Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).
Micronutrient Information Center: Vitamin K (Linus Pauling Institute)
"Vitamin K." (World's Healthiest Foods)
Medline Plus (US National Library of Medicine)
Brenna Coleman - Brenna is a freelance writer focusing on natural health and beauty. She has written hundreds of articles, helping readers find ways to ...
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