Vitamin K, a crucial fat-soluble nutrient for our general well-being, actively engages in the blood clotting process, averting undue bleeding.
We have two types of vitamin K, namely K1 (phylloquinone) and K2 (menaquinone). Vitamin K1 is commonly present in plants, such as green leafy vegetables, whereas vitamin K2 is located in animal foods, and certain fermented products, and is additionally produced by our gut bacteria.
If you want to learn about vitamin K and how it works in our bodies, then this article is for you. Let’s dive deep into the world of vitamin K.
What are the benefits of vitamin K?
- It may prevent osteoporosis
- It may reduce blood clotting
- It may also be beneficial for heart health
- It may reduce excessive menstrual flow
- It may prevent internal bleeding
- It may improve cognitive functioning
- It may protect the immune system
What are the sources of vitamin K?
Here are some non-veg sources of vitamin K
- Fish
- Chicken liver
- Eggs
- Meat
Here are some veg sources of vitamin k
- Spinach
- kale
- banana
- collard green
- asparagus
What are the side effects of vitamin K?
- Blurred vision
- Chest tightness
- Cough
- Sweating
- Dizziness
- Trouble in breathing
- Yellow skin and eyes
- Body weakness
- Change in taste
- Feel warmth
- Redness in face, neck, and upper chest
How much vitamin K do I need?
| Age | Required Doses |
|---|---|
| 6 months to 1 year | 2.5 Mcg |
| 1 to 2 years kids | 30 Mcg |
| 2 to 18 year (Males and Female) | 30 to 70 Mcg According to body type |
| 18 to 21 year | 75 to 90 Mcg According to body type |
| After 21 | 2 to 18 years (Males and Female) |
| Pregnant or lactating woman | 75 to 90 Mcg According to body type |
Frequent asking questions
How can I increase my vitamin K?
Consume leafy greens like kale and spinach to help prevent vitamin K deficiency.
How much vitamin K per day?
It totally depends on the person’s age, body type, weight, and internal conditions. Some scientific studies suggest that after 18 years of age, 70 to 90 mcg is required for a normal person, and this requirement increases for pregnant and lactating women.
What happens when vitamin K is high?
There is no chance of vitamin K toxicity, but if it occurs, it may manifest as jaundice, hemolytic anemia, and other rare conditions.
The bottom line
Vitamin K is crucial for human health, and there are two main types: phylloquinone and menaquinone. Each type plays a distinct role in our body.
It is beneficial for blood clotting, preventing internal bleeding, reducing excessive menstrual cramps, and improving immunity and other
It is beneficial for blood clotting, preventing internal bleeding, reducing excessive menstrual cramps, improving immunity, and more.
If an individual experiences symptoms like blurred vision, chest tightness, difficulty breathing, redness in the face, neck, and upper chest, and weakness in the body, it could indicate a potential vitamin K deficiency. It is advisable to consult with a healthcare provider for proper guidance.