Nutritional Supplement

Vitamin K

Also indexed as: K Vitamin, Phylloquinone (Vitamin K), Phytonadione (Vitamin K), Vitamin K1, K1

Where to Find It

Leafy green vegetables, such as spinach, kale, collards, and broccoli, are the best sources of vitamin K. The greener the plant, the higher the vitamin K content.19 Other significant dietary sources of vitamin K include soybean oil, olive oil, cottonseed oil, and canola oil.20

Best Form to Take

Vitamin K comprises a group of structurally related compounds, including vitamin K1 (the major form found in plants), vitamin K2 (including menaquinone-4 [MK-4], also known as menatetrenone; and menaquinone-7 [MK-7]), and vitamin K3. Vitamin K supplements contain vitamin K1, MK-4, or MK-7. While there is some evidence indicating that MK-7 raises vitamin K blood levels the most, there is insufficient clinical research to indicate that this form of the vitamin is more effective than the other forms. MK-4 given in very large amounts has been used successfully in certain conditions but it is not clear whether the benefits are due to its vitamin K activity or to some other biological function.21

How to Use It

The recommended dietary allowance for vitamin K is about 1 mcg per 2.2 pounds of body weight per day or about 65 to 80 mcg per day for most adults.22 This level of intake may be achieved by consuming adequate amounts of leafy green vegetables. However, studies have shown that many men and women aged 18 to 44 years ingest less than the recommended amount of vitamin K.23,24

References

1. Miyazawa K, Nishimaki J, Ohyashiki K, et al. Vitamin K2 therapy for myelodysplastic syndromes (MDS) and post-MDS acute myeloid leukemia: information through a questionnaire survey of multi-center pilot studies in Japan. Leukemia 2000;14:1156-7 [letter].

2. Hart JP. Circulating vitamin K1 levels in fractured neck of femur. Lancet 1984;2:283 [letter].

3. Tamatani M, Morimoto S, Nakajima M, et al. Decreased circulating levels of vitamin K and 25-hydroxyvitamin D in osteopenic elderly men. Metabolism 1998;47:195-9.

4. Feskanich D, Weber P, Willett WC, et al. Vitamin K intake and hip fractures in women: a prospective study. Am J Clin Nutr 1999;69:74-9.

5. Booth SL, Tucker KL, Chen H, et al. Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. Am J Clin Nutr 2000;71:1201-8.

6. Knapen MHJ, Hamulyak K, Vermeer C. The effect of vitamin K supplementation on circulating osteocalcin (Bone Gla protein) and urinary calcium excretion. Ann Intern Med 1989;111:1001-5.

7. Orimo H, Shiraki M, Fujita T, et al. Clinical evaluation of Menatetrenone in the treatment of involutional osteoporosis—a double-blind multicenter comparative study with 1-alpha-hydroxyvitamin D3. J Bone Mineral Res 1992;7(Suppl 1):S122.

8. Iwamoto I, Kosha S, Noguchi S, et al. A longitudinal study of the effect of vitamin K2 on bone mineral density in postmenopausal women a comparative study with vitamin D3 and estrogen-progestin therapy. Maturitas 1999;31:161-4.

9. Shiraki M, Shiraki Y, Aoki C, Miura M. Vitamin K2 (menatetrenone) effectively prevents fractures and sustains lumbar bone mineral density in osteoporosis. J Bone Miner Res 2000;15:515-21.

10. Ronn SH, Harslof T, Pedersen SB, Langdahl BL. Vitamin K2 (menaquinone-7) prevents age-related deterioration of trabecular bone microarchitecture at the tibia in postmenopausal women. Eur J Endocrinol 2016;175:541–9.

11. Knapen MHJ, Drummen NE, Smit E, et al. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos Int 2013;24:2499–507.

12. Shea MK, O'Donnell CJ, Hoffmann U, et al. Vitamin K supplementation and progression of coronary artery calcium in older men and women. Am J Clin Nutr 2009;89:1799-807.

13. Connon JJ. Celiac disease. In: Shils ME, Olson JA, Shike M, eds. Modern Nutrition in Health and Disease, 8th ed. Philadelphia: Lea & Febiger, 1994, 1062.

14. Crofton RW, Glover SC, Ewen SWB, et al. Zinc absorption in celiac disease and dermatitis herpetiformis: a test of small intestinal function. Am J Clin Nutr 1983;38:706-12.

15. Solomons NW, Rosenberg IH, Sandstead HH. Zinc nutrition in celiac sprue. Am J Clin Nutr 1976;29:371-5.

16. Rude RK, Olerich M. Magnesium deficiency: possible role in osteoporosis associated with gluten-sensitive enteropathy. Osteoporos Int 1996;6:453-61.

17. Duggan P, O'Brien M, Kiely M, et al. Vitamin K status in patients with Crohn's disease and relationship to bone turnover. Am J Gastroenterol 2004;99:2178-85.

18. Merkel RL. The use of menadione bisulfite and ascorbic acid in the treatment of nausea and vomiting of pregnancy. Am J Obstet Gynecol 1952;64:416-8.

19. Kodaka K, Ujiie T, Ueno T, Saito M. Contents of vitamin K1 and chlorophyll in green vegetables. J Jpn Soc Nutr Food Sci 1986;39:124-6.

20. Booth SL, Centurelli MA. Vitamin K: a practical guide to the dietary management of patients on warfarin. Nutr Rev 1999;57:288-96 [review].

21. Gaby, AR. Nutritional Medicine. Concord, NH: Fritz Perlberg Publishing, 2011.

22. Food and Nutrition Board, National Research Council. Recommended Dietary Allowances, 10th ed. Washington DC: National Academy Press, 1989.

23. Booth SL, Suttie JW. Dietary intake and adequacy of vitamin K. J Nutr 2000;130(1S Suppl):785-8.

24. Booth SL, Webb DR, Peters JC. Assessment of phylloquinone and dihydrophylloquinone dietary intakes among a nationally representative sample of US consumers using 14-day food diaries. J Am Diet Assoc 1999;99:1072-6.

25. Pineo GF, Gallus AS, Hirsh J. Unexpected vitamin K deficiency in hospitalized patients. Can Med Assoc J 1973;109:880-3.

26. Wong DA, Freeman S. Cutaneous allergic reaction to intramuscular vitamin K1. Australas J Dermatol 1999;40:147-52.

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.