Keeping Healthy with Vitamin K
by Nicholina Galinsky, RN, BSN, and Editorial Staff
As women, we are all busy multi-tasking with careers, running our homes and taking care of our children, trying to enjoy it all as we go through life. It is easy for us to sacrifice our own good for the good of others; it is in our nature, right? Unfortunately, sometimes our sacrificial nature prevents us from having a well balanced diet and taking care of our own bodies. The trick is PLANNING and being able to make sure everyone in the family, including ourselves, is healthy.
One simple way that I take care of myself on a daily basis is to take a Multivitamin Supplement and a Calcium Supplement that has Vitamin K and Vitamin D. I try to eat a well balanced diet incorporating a variety of fruits and vegetables, but sometimes I just want a bowl of ice cream or some cookies. Of course, often times I try to be sneaky about my indulgences as I am the example and role model for the others (or so it seems). When I do eat healthy and incorporate supplements into my diet, my family follows my lead, and it is a win, win for all of us!!!
The Need for Vitamin K
Do we really need to worry about getting enough Vitamin K into our diets? The answer is YES, it plays a relevant role in blood clotting and our bone health. In the last 20 years, the importance of Vitamin K for healthy bones has been revealed through various studies.
Vitamin K is mostly known for its involvement in blood coagulation (clotting). In fact, the "K" is derived from the German word "koagulation", referring to blood clotting.1 While its purpose in transforming liquid blood into a soft, semisolid, or solid mass has been understood for years; it is now understood to play an integral part in bone health. As one prominent medical professional puts it, “It (Vitamin K) serves as the biological "glue" that helps plug the calcium into the bone matrix.”2 Vitamin K activates several proteins (known as Vitamin-K dependent proteins) involved in the deposit of minerals into the bone and the inhibition of bone resorption (breakdown).3
Vitamin K and Bone Health
With the aging of the American population and the increasing awareness of bone health matters, you are likely to hear more about Vitamin K over the next decade. Vitamin K acts as a regulator for the amount of calcium in bones and even reduces the calcification (hardening) of arteries. Vitamin K can slow calcium loss, help maintain bone density and prevent osteoporosis. One study showed that a Vitamin K intake of more than 109 mcg/day reduced the risk of hip fracture by 30%.4 An additional study showed that of 888 men and women, there was a 65% reduced risk of fracture in the highest quartile of Vitamin K intake compared with the lowest quartile.5
Other roles of Vitamin K, apart from clotting and regulating calcium, include the reduction of calcification (hardening) of arteries and regulation of cell growth. In fact, Dr. Joseph Mercola points to research indicating vitamin K's role in preventing osteoporosis and heart disease on his site www.mercola.com. Interestingly, an analysis of several studies of the effects of Vitamin K on calcium metabolism suggests that people suffering from osteoporosis are also at a greater risk for stroke and cardiovascular disease, particularly calcification of the middle layer of arteries, resulting in arteriosclerosis.
Types of Vitamin K
There are two main types of dietary Vitamin K: K1 (phylloquinone) and K2 (menaquinone).
Sources for Vitamin K1 are green leafy vegetables (kale, spinach, leaf lettuce, swiss chard, watercress, cabbage, collard greens, and parsley), broccoli, cauliflower, brussel sprouts, soybeans, soybean oil, canola oil, olive oil, certain cereals, and even mayonnaise.
Vitamin K2 is a bit different as it is naturally produced by intestinal bacteria that normally inhabit the large intestine. K2 is a bit different in that it works outside of the liver (unlike K1) in the bones and blood vessels. Besides supplements, natural sources of K2 include fermented ripe foods such as cheese, yogurt and fermented soy.
Adequate Intake
The adequate intake for Vitamin K for adults ranges from 90 mcg/day for women to 120 mcg/day for men, according to the Institutes of Medicine.6
Adequate Intake (AI) for Vitamin K |
| Life Stage |
Age |
Males (mcg/day) |
Females (mcg/d) |
| Infants |
0-6 months |
2.0 |
2.0 |
| Infants |
7-12 months |
2.5 |
2.5 |
| Children |
1-3 years |
30 |
30 |
| Children |
4-8 years |
55 |
55 |
| Children |
9-13 years |
60 |
60 |
| Adolescents |
14-18 years |
75 |
75 |
| Adults |
19 years and older |
120 |
90 |
| Pregnancy |
18 years and younger |
- |
75 |
| Pregnancy |
19 years and older |
- |
90 |
| Breastfeeding |
18 years and younger |
- |
75 |
| Breastfeeding |
19 years and older |
- |
90 |
Source: Food and Nutrition Board, Institute of Medicine
WARNING: It is important to understand that people on Coumadin or other blood thinning medications need to be cautious with Vitamin K intake. Blood thinners are designed to keep blood flowing smoothly and prevent the formation of blood clots. This creates a conflict of interest.
With that, people taking blood thinners need to have a CONSISTENT amount of vitamin K intake from day to day. The key word here is consistent. If you eat very few foods rich in vitamin K, don't start eating abundantly, as sudden increases may decrease the effect of Coumadin. Likewise, if you eat a great deal of foods high in vitamin K, decreasing intake could increase the effect of Coumadin. In other words, it's best to remain on your same general diet and watch the amount of Vitamin K rich foods you eat while on blood thinners.
Anyone on Coumadin or other blood thinning medications who want to take a supplement with Vitamin K in it MUST consult with their physician BEFORE starting the supplement. Blood levels will need to be checked and the dose of Coumadin dose may need to be altered to adjust to the increase in vitamin K.
As you can see, there are many dietary sources of Vitamin K, but if you are not getting enough vitamin K from your diet, there are many supplements on the market, so get your K today.
References:
- Linus Pauling Institute at Oregon State University LINK
- Dr. Joseph Mercola: May 2003 www.mercola.com
- Adams J, Pepping J. Vitamin K and the Treatment and Prevention of Osteoporosis and Arterial Calcification. Am J Health-Syst Pharm. 2005; 62(15)1574-1581.
- Feskanish K, Weber P, Willett WC et al. Vitamin K and hip fractures in women: a prospective study. Am J Clin Nutri. 1999; 69:74-9
- Booth SL, Tucker KL, Chen H et al. Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. AM J Clin Nutr. 2000; 71:1201-8.: (USDA LINK 1 ; LINK 2 )
- Food and Nutrition Board, Institute of Medicine. Vitamin K. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington D.C.: National Academy Press; 2001:162-196.
Additional Vitamin K Resources:
Vitamin K from Prevention.com
The Linus Pauling Institute | Oregon State University
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