6 Vitamin K Benefits With Doses, Sources, and Dietitian Tips

As a registered dietitian, I strive to educate my clients on the various vitamins and minerals that can support their health, so they understand which nutrients to look for in the foods they consume.

While you're probably somewhat familiar with vitamin K, I believe this vitamin doesn't receive nearly as much attention as it deserves. After all, this powerhouse vitamin offers numerous health benefits, such as supporting healthy bones and aiding blood clotting.

Below, I'll address everything you need to know about vitamin K and discuss ways to receive an adequate intake of this nutrient each day through your diet or even a supplement like Live it Up Super Greens.

Potential benefits of vitamin K at a glance:

1. Supports bone health
2. Aids blood clotting
3. May help cognitive function
4. Promotes mood regulation
5. High in antioxidant and anti-inflammatory properties
6. May assist immunity

What Is Vitamin K?

Vitamin K is a fat-soluble vitamin. It helps produce a protein called prothrombin, which is responsible for supporting bones and helping blood coagulate.

Vitamin K comes in two primary forms:

• Vitamin K1 (phylloquinone): Found in vegetables, especially green leafy vegetables.
• Vitamin K2 (menaquinone): Found in fermented foods, dairy foods, and organ meats, but gut bacteria can also naturally produce it during fermentation.

How Much Vitamin K Per Day?

According to the Food and Nutrition Board (FNB), the Recommended Dietary Allowance (RDA) for vitamin K is 120 mcg for adult men and 90 mcg for adult women.

To reach your daily vitamin K intake values, I recommend consuming foods rich in vitamin K or taking vitamin K supplementation, such as a greens powder.

6 Potential Health Benefits of Vitamin K

Vitamin K is a powerful vitamin that can support your body in numerous ways. The following are just a handful of the many health benefits of vitamin K.

1. Supports Bone Health

Vitamin K plays a key role in bone health. It can help with low bone density and reduce the risk of bone fractures. The vitamin supports bone metabolism, the process by which bones are formed and broken down, as well as bone mineralization, which helps regulate calcium and support bone growth.

Remember, teeth are bones, too. Therefore, vitamin K can also support dental health. Vitamin K, along with vitamins D and A, helps your teeth absorb calcium, which may strengthen them and resist decay.

2. Aids Blood Clotting

Vitamin K is renowned for its role in blood clotting and helping to prevent blood loss. The vitamin produces proteins in the liver called clotting factors that help blood to clot. Some studies have found that vitamin K's role in coagulation may help promote wound healing; however, further research is needed to confirm these results.

3. May Help Cognitive Function

Vitamin K, particularly K2, may influence cognitive function. Some studies have found that it may support cognitive performance and memory, particularly in older people. Other studies have found that vitamin K may also support neurogenesis, the process by which new neurons are formed in the brain's hippocampus, the memory center.

4. Promotes Mood Regulation

Vitamin K may have antidepressant-like effects. While further research is needed, some initial studies suggest that the vitamin may regulate blood glucose levels, which can have a negative impact on the nervous system. This means that the vitamin may help reduce depression and anxiety symptoms in those with elevated glucose levels.

Furthermore, the gut can produce vitamin K2, which helps maintain a balanced microbiome. It's important to foster a healthy gut environment, as the gut is directly connected to the brain through the gut-brain axis. This pathway of communication between the brain and gut helps regulate moods, so when the gut is healthy and balanced, it can encourage the production of serotonin and dopamine.

5. High in Antioxidant and Anti-Inflammatory Properties

Vitamin K possesses antioxidants that help fight inflammation throughout the body. Some studies report that the vitamin helps suppress the production of pro-inflammatory cytokines, which trigger inflammation. Additional research shows that vitamin K2 may help "reduce the activation of nuclear factor κB (NFκB)," further decreasing inflammation responses.

These same antioxidants can help neutralize free radicals and combat oxidative stress. Research suggests that vitamin K may play a crucial role in protecting brain cells against oxidative damage. The dietary vitamin may also inhibit lipid peroxidation, which can cause cell injury and death.

6. May Assist Immunity

Lastly, vitamin K may also support immune function. Although research is limited, some studies have revealed that the vitamin can help regulate immune cell function. Vitamin K acts as a "cofactor in several plasma proteins," allowing it to support immune responses.

This, in combination with the vitamin's anti-inflammatory properties and ability to help balance the gut, suggests that vitamin K may aid the immune system in various ways.

Possible Side Effects of Vitamin K

While vitamin K offers a variety of health benefits, it's essential to be aware of potential side effects when consuming this vitamin. The following are a few possible side effects associated with vitamin K:

• Interactions with prescriptions, such as blood thinning medications or those that reduce the absorption of fat-soluble vitamins like vitamin K
• Upset stomach and diarrhea
• Dizziness
• Sweating
• Difficulty breathing or swallowing

If you experience any adverse side effects, please consult your healthcare professional for medical advice.

It's also essential to avoid taking too much vitamin K, as you could potentially overdose on the vitamin, leading to adverse health effects and even toxicity. If you're unsure if you're consuming the right amount for you, contact your healthcare professional.

Vitamin K Foods and How to Get More in Your Diet

So, how do you increase your vitamin K levels? One of the easiest ways to increase your vitamin K intake is to consume foods that are naturally rich in this vitamin.

Food Sources of Vitamin K1

The following are just a few of the plant foods you can consume to increase your vitamin K1 intake:

• Dark leafy vegetables, such as spinach, collard greens, and kale
• Iceberg lettuce
• Parsley
• Broccoli
• Turnips
• Vegetable oils, like soybean and canola oil
• Greens powder, such as Live it Up Super Greens (78% DV of vitamin K)

Food Sources of Vitamin K2

As discussed, vitamin K2 is more often found in fermented foods and animal foods, such as the following:

• Sauerkraut and natto (fermented soybeans)
• Swiss, gouda, parmesan, and edam cheese
• Liver and other organ meats
• Egg yolks
• Fatty fish, such as salmon, tuna, and sardines
• Grass-fed animals, like chickens and cows

Get Your Plant-Based Vitamin K With Live it Up Super Greens