Vitamin K

Background: The body does make its own vitamin K but we get a lot more through our diet. The body stores vitamin K - we do not eliminate excess from our body, therefore it can resut in excess buildup (rare). Vitamin K breaks down into vitamin K1 (phylloquinoneor phytonadione) and vitamin K2 (menaquinones). Vitamin K1 is found mainly in green leafy vegetables and some vegetable oils, whereas K2 comes primarily from cheese, meats, and eggs. K1 can also be converted to K2 by bacteria in the gut formed by certain fermented foods like sauerkraut, cheese, liver, and some yogurts. Typically, when sources discuss "vitamin K," they refer to both Vitamin K1 and K2.

USES

Cardiovascular: Vitamin K helps maintain flexible blood vessels (less "hardening of the arteries"), helps decrease high blood pressure, and helps prevent cardiovascular disease. It is also essential for blood clotting.

Musculoskeletal: Strengthens bones and may help rheumatoid arthritis

Other: Vitamin K is essential for blood clotting, may prevent excessive bleeding

Signs and Symptoms of Vitamin K Excess: This is not common. Diarrhea and GI upset may be side effects  (most often seen in newborns)

Signs and Symptoms of Vitamin K Deficiency: Excessive bleeding/hemorrhage, easy bruising, heavy menstrual bleeding, blood in urine or stool (gastrointestinal bleeding)

Causes of Vitamin K Deficiency: Malnutrition, decreased dietary intake, malabsorption problems of the gut like celiac disease, Crohn's, cystic fibrosis; decreased production of vitamin K in the gut, liver disease, decreased production in the intestine, chemotherapy, certain antibiotics, anti-seizure  medication, antacids, chronic pancreatitis,

Sources of Vitamin K: The best sources of vitamin K are green leafy vegetables (like broccoli, spinach, kale, collard greens, asparagus, turnip greens, cabbage, green beans, brussels sprouts, and avocados), as well as kiwis, grains, soybean oil, canola oil, some cheeses (muenster, camembert, gouda, brie, Roquefort, are some of the highest) and fermented dairy products. Some fermented vegetables (like kimchi) and meats like pork, chicken, bacon, beef liver (and other organ meats) also contain vitamin K.

DOSAGE: Vitamin K is not typically taken as a supplement because our diet provides adequate amounts. When supplementing, adults: women - 90 micrograms/day, and men- 120 micrograms/day. Multivitamins usually include about 25-30 micrograms daily. If you feel you may need a vitamin K supplement, you may want to speak to a healthcare provider.

CAUTION: Sources high in vitamin K and/or supplements should be used sparingly (if at all) by those on blood thinners like Coumadin—they may reverse the effects of the blood thinner and cause unwanted clotting.