Vitamin K Supplement: Health Advantages and Suggested Intake
Vitamin K Supplement generally describes several five structurally similar fat-soluble vitamins. Only two five kinds of vitamin k supplement occur naturally.
Phylloquinone, also referred to as vitamin K1, can be found in plants and performs the standard functions of vitamin k supplement. Phylloquinone is definitely an active element in photosynthesis and can be found in high amounts in leafy eco-friendly vegetables like kale and Swiss chard.
Vitamin K1 could be transformed into its storage form, Vitamin K2, by bacteria within the colon. Vitamins K3-5 are synthetic and could be purchased as supplements.
Vitamin K Supplement plays a significant role in bloodstream clotting, bone metabolic process and also the regulating bloodstream calcium levels. It’s absorbed within the small intestine and kept in fat and also the liver. Vitamin K Supplement is required through the liver in producing prothrombin (clotting factor).
However, vitamin k supplement is another nutrient of interest for most people as it can certainly affect the results of several common medications for example warfarin.
Vitamin K Supplement deficiency is rare and frequently only happens in individuals with malabsorptive conditions or after lengthy-term treatment with antibiotics. Signs and symptoms of deficiency include prolonged clotting time, hemorrhage and excessive bleeding.
This MNT Understanding Center feature offers an in-depth consider the suggested consumption of vitamin k supplement along with a introduction to its likely health advantages, how you can incorporate more vitamin k supplement to your diet and then any potential health problems of consuming vitamin k supplement.
Contents want to know ,:
- Recommended vitamin K intake
- Possible health benefits of consuming vitamin K
- How to incorporate more vitamin K into your diet
- Potential health risks of consuming vitamin K
Suggested vitamin k supplement intake
The suggested sufficient intake for vitamin k supplement depends upon gender and age:
|0-6 months||2 mcg/day|
|7-12 months||2.5 mcg/day|
|1-3 years||30 mcg/day|
|4-8 years||55 mcg/day|
|9-13 years||60 mcg/day|
|14-18 years||75 mcg/day|
|19+ years, females||90 mcg/day|
|19+ years, males||120 mcg/day|
Vitamin K Supplement supplements can be found but it is advisable to obtain any vitamin or mineral through food first. It’s not the person vitamin or mineral alone which makes particular foods a fundamental part of what we eat however the synergy of nutrients cooperating.
Experts have proven repeatedly that isolating certain nutrients in supplement form won’t supply the same health advantages as consuming that very same nutrient from the whole food. Concentrate on acquiring your everyday vitamin k supplement requirement from food and employ supplements only if necessary.
Possible health advantages of consuming vitamin k supplement
Vitamin K Supplement might help individuals maintain low bloodstream pressure by stopping several minerals from accumulating within the arterial blood vessels.
There’s a correlation between low consumption of vitamin k supplement and brittle bones.2 Although several research has recommended that vitamin k supplement props up upkeep of strong bones, improves bone strength and density and reduces the chance of fractures, others have proven no improvement in bone strength and density connected with vitamin k supplement.2
Elevated bloodstream amounts of vitamin k supplement happen to be associated with improved episodic memory in seniors.3 In a single study, healthy individuals older than 70 using the greatest bloodstream amounts of vitamin k supplement-1 had the greatest verbal episodic memory performance.
Vitamin K Supplement might help keep lower bloodstream pressure through the elimination of the build-from several minerals within the arterial blood vessels (mineralization), allowing the center to freely push bloodstream with the body. Mineralization naturally occurs as we grow older and it is a significant risk factor for cardiovascular disease. Sufficient consumption of vitamin k supplement has additionally been proven to reduce the chance of stroke.4
Around the next page we glance at just how to include more vitamin k supplement to your diet and the health risks of consuming vitamin k supplement.
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How to incorporate more vitamin K into your diet
Leafy greens and cruciferous vegetables are two of the best sources of vitamin K:
- Kale, cooked, ½ cup: 630 mcg
- Collard greens, cooked, ½ cup: 520 mcg
- Spinach, cooked, ½ cup: 510 mcg
Cooked kale is one of the best sources of vitamin K, with half a cup containing 630 mcg.
- Turnip greens, cooked, ½ cup: 425 mcg
- Swiss chard, cooked, ½ cup: 287 mcg
- Brussels sprouts, cooked, ½ cup: 110 mcg
- Cauliflower, raw, ½ cup: 96 mcg
- Parsley, 10 sprigs: 90 mcg
- Broccoli, raw, ½ cup: 58 mcg
- Asparagus, cooked, ½ cup: 75 mcg
- Lettuce, green leaf, raw, ½ cup: 50 mcg.
Try these healthy recipes developed by a registered dietitian to increase your vitamin K intake:
Baked halibut with garlicky kale & toasted cashews
Powered-up spinach lasagna
Roasted Brussels sprouts with toasted pecans & avocado
The absorption of vitamin K is enhanced by dietary fat.
Potential health risks of consuming vitamin K
No tolerable upper limit has currently been determined for vitamin K. Toxicity is rare and unlikely to occur by eating foods containing vitamin K. However, toxicity is possible when taking any supplement.
Vitamin K can alter the effect of a number of different medications, including the widely-used blood-thinning medication warfarin.
Vitamin K can interact with several common medications, including blood-thinners, anticonvulsants, antibiotics, cholesterol-lowering and weight-loss drugs.
Blood thinners such as warfarin are used to prevent harmful blood clots that may block blood flow to the brain or heart. Essentially, they decrease or delay vitamin K’s clotting ability. A sudden increase or decrease in vitamin K intake can interfere with the effects of these drugs. Aim to keep your intake of vitamin K rich foods consistent from day to day.
For pregnant or breastfeeding women, taking anticonvulsants (phenytoin, dilantin) increases the risk of vitamin K deficiency in their newborns.
Cholesterol-lowering medications interfere with fat absorption. Because vitamin K absorption is dependent on dietary fat, taking this medication may increase the risk of deficiency.
Speak to your physician if you are on any of these medications and have further questions about your vitamin K intake.