It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
Why Do People Take Vitamin K?
helping the blood clot, preventing excessive bleeding. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.
Vitamin K1 is the main form of vitamin K supplement available in the U.S.
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There’s also some evidence vitamin K may help keep bones healthy.
Good Sources Of Vitamin K
Vitamin K is found in: green leafy vegetables – such as broccoli and spinach
vegetable oils
cereal grains Small amounts can also be found in meat and dairy foods.
Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight. For example, someone who weighs 65kg would need 65 micrograms a day of vitamin K, while a person who weighs 75kg would need 75 micrograms a day. Any vitamin K your body does not need immediately is stored in the liver for future use, so you do not need it in your diet every day.
What Happens If I Take Too Much Vitamin K?
There’s not enough evidence to know what the effects might be of taking high doses of vitamin K supplements each day. Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm.
Benefits
Bone health There appears to be a correlation between low intake of vitamin K and osteoporosis.
Several studies have suggested that vitamin K supports the maintenance of strong bones, improves bone density and decreases the risk of fractures. This enables the heart to pump blood freely through the body. 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. Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese “natto,” made from fermented soy beans. 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.
They can increase your vitamin K intake.