Why Do People Take Vitamin K?
The most important of these compounds appears to be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Recently, some people have looked to vitamin K2 to treat osteoporosis and steroid-induced bone loss, but the research is conflicting.
At this point there is not enough data to recommend using vitamin K2 for osteoporosi.
Contents
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.
How Much Vitamin K Do I Need?
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. There’s not enough evidence to know what the effects might be of taking high doses of vitamin K supplements each day.
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. However, research has not confirmed this.
Cognitive health Increased blood levels of vitamin K have been linked with improved episodic memory in older adults. Sources Vitamin K1 occurs in high amounts in leafy green vegetables, such as kale and Swiss chard. 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.