Vitamin K is a fat-soluble vitamin providing the body support in blood clotting and bone health. You may have heard of Vitamin K and Vitamin K2, so what’s the difference? Vitamin K1 supports blood clotting; where Vitamin K2 helps in cardiovascular health, regulate calcium, and plays a key role in bone health. Maintaining the right amount of Vitamin K can help prevent osteoporosis and build strong bones, preventing weak bones and fractures from occurring. Additionally, Vitamin K might have a protective role in many organs, including the liver, brain, kidney, and pancreas. Vitamin K1 can be found in green leafy vegetables such as kale, spinach, broccoli and lettuce. It can also be found in cooking oils such as vegetable oil. Vitamin K2 is mostly found in meat, cheese, eggs, and fermented foods.
How much Vitamin K do you need? This chart provides a snapshot of age specific recommendations.
| Age | Recommended Amount |
| Birth to 6 months | 2.0 mcg |
| 7-12 months | 2.5 mcg |
| 1-3 years | 30 mcg |
| 4-8 years | 55 mcg |
| 9-13 years | 60 mcg |
| 14-18 years | 75 mcg |
| Adult men 19 years and older | 120 mcg |
| Adult women 19 years and older | 90 mcg |
| Pregnant or breastfeeding teens | 75 mcg |
| Pregnant or breastfeeding women | 90 mcg |
If you take certain medications, it’s important to consult with your healthcare provider prior to increasing your Vitamin K sources or taking supplements to avoid any medication interactions. Examples of this include Warfarin (Coumadin), which is a blood thinner. If while taking this medication, different amounts of Vitamin K are consumed daily, blood clots or dangerous bleeding can occur. Other medications may hinder your body’s ability to absorb Vitamin K, resulting in insufficient nutrients that your body needs.
Vitamin K might be a small nutrient, but its effect on your overall health is anything but small. Through a balanced diet and guidance from your healthcare provider, you can support stronger bones and overall wellness.
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