Forms Of Vitamin K
Also known as menaquinone-7, vitamin K-7 is the common name for an alternate form of vitamin K-2. There is no reference daily intake for vitamin K and no recommendations specific to vitamin K-7. However, such high doses can counteract the effects of the anticoagulant medication warfarin.
Half-Life And Benefits
MK-4 is the most common vitamin K-2 supplement. Because of MK-4’s short half-life of one to two hours, daily doses of these supplements are as high as 45 milligrams.
Benefits
Vitamin K benefits the body in various ways.
Several studies have suggested that vitamin K supports the maintenance of strong bones, improves bone density and decreases the risk of fractures. Cognitive health Increased blood levels of vitamin K have been linked with improved episodic memory in older adults. In one study, healthy individuals over the age of 70 years with the highest blood levels of vitamin K1 had the highest verbal episodic memory performance.
This enables the heart to pump blood freely through the body. Mineralization naturally occurs with age, and it is a major risk factor for heart disease. Adequate intake of vitamin K has also been shown to lower the risk of stroke.
Sources Vitamin K1 occurs in high amounts in leafy green vegetables, such as kale and Swiss chard. Other sources include vegetable oils and some fruits. Here are sample some food sources of vitamin K: 10 sprigs of parsley contains 90 micrograms (mcg)
a 3-ounce serving of natto contains 850 mcg
a half-cup serving of frozen and boiled collard greens contains 530 mcg
one cup of raw spinach contains 145 mcg
1 tablespoon of soybean oil contains 25 mcg
a half-cup serving of grapes contains 11 mcg
a hard-boiled egg contains 4 mcg Most adults in the U.S. Are believed to consume enough vitamin K. Recipe tips These healthy recipes have been developed by a registered dietitian.
Why Do People Take Vitamin K?
helping the blood clot, preventing excessive bleeding. Vitamin K is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2.
Recently, some people have looked to vitamin K2 to treat osteoporosis and steroid-induced bone loss, but the research is conflicting.