How much Vitamin K do you need?

The National Academy of Sciences recommends that adult women take 90 micrograms of Vitamin K every day and men take 120 micrograms every day.

On the other hand, the European Food Safety Authority recommends that adults consume 70 micrograms per day or 0.5 micrograms per pound of weight (1 microgram per kilogram of weight).

These recommendations are based on the minimum Vitamin K intake required to prevent symptoms of deficiency (bleeding). More research is needed to determine the ideal amount of Vitamin K to optimize bone health and prevent vascular calcification.

Because Vitamin K exists in many kinds of foods, most people can get enough Vitamin K through diet.

Dietary sources of Vitamin K in its natural form

Vitamin K1 is naturally found in green leafy vegetables, including Kale, spinach, Kale and Broccoli, as well as vegetable oils, such as Soybean oil and Rapeseed oil. Some fruits, such as blueberries and grapes, also contain vitamins.

Vitamin K2 is mainly found in fermented foods, such as pickled Chinese cabbage and natto (a traditional Japanese food made from fermented soybeans), but also in poultry and pork products. This form is also produced by bacteria in the digestive tract.

The absorption of Vitamin K depends on the source.

For example, Vitamin K in green leafy vegetables is closely bound to plant Organelle called chloroplasts. This makes it harder for your body to absorb Vitamin K than oil or supplements.

However, in the diet of Americans, green leafy vegetables are often the main source of Vitamin K. You can increase vitamin absorption by consuming green leafy vegetables with fats such as oil, nuts, or avocados.

Because Vitamin K can interfere with the effect of blood thinning drugs such as Warfarin or Coumarin, be sure to talk with your doctor before taking these supplements or increasing the intake of foods rich in Vitamin K.

That is to say, you don't need to limit or completely avoid foods rich in vitamin K. On the contrary, maintaining a consistent intake of these foods.

Bottom line

Vitamin K plays an important role in blood coagulation, bone health and maintaining the healthy level of calcium in blood.

Menadione is a synthetic form of Vitamin K, while vitamins K1 and K2 are naturally present.

Although menadione has been proven to have anticancer and antibacterial properties in vitro studies, it has also been shown to be harmful to the human body. Therefore, unlike vitamins K1 and K2, it is not sold as a supplement or as a prescription drug.

In either case, most people can get enough Vitamin K through their diet, so there is no need to take vitamin supplements.