Benefits And Side Effects Of Vitamin K

Vitamin K is an essential vitamin. It is one of the four fat-soluble vitamins, along with vitamin A, vitamin D, and vitamin E. Vitamin K is a nutrient that the body requires to stay healthy. It is a fat-soluble vitamin that arrives in two forms. The primary type is called phylloquinone, found in green leafy vegetables like collard greens, kale, and spinach. Vitamin K is a group of compounds, and it refers to a group of fat-soluble vitamins that play a part –

  • blood clotting, 
  • bone metabolism, 
  • regulating blood calcium levels.

The body needs vitamin K to build prothrombin, essential in blood clotting and bone metabolism. 

Now that we have shown what Vitamin K is, we start getting more specific. Food sources, actions, and benefits of the Vitamin K variations are different, so it is necessary to differentiate between them.

There are three types of Vitamin K:

  • Vitamin K1: Phylloquinone,
  • VitaminK2 MK-4: Menaquinone-4,
  • Vitamin K2 MK-7: Menaquinone-7.

They should probably have additional names, but we are stuck with these for now! Of vital significance is that Vitamin K1 and K2 are unique. Vitamin K2 MK-4 and MK-7 are too different from one another.

Sources Of Vitamin K

Vitamin K1 appears in high amounts in leafy green vegetables, such as kale and Swiss chard. Different sources contain vegetable oils and some fruits. Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese “natto,” produced from fermented soybeans. Vitamin K saw in:

  • green leafy vegetables – such as broccoli and spinach,
  • vegetable oils,
  • cereal grains.

Small amounts can also be meat and dairy foods.

Here are piece some food sources of vitamin K:

  • Ten sprigs of parsley contain 90 micrograms (mcg),
  • a 3-ounce serving of natto contains 850 mcg,
  • a half-cup serving of frozen and boiled collard greens includes 530 mcg,
  • one cup of raw spinach contains 145 mcg,
  • One tablespoon of soybean oil contains 25 mcg,
  • a half-cup serving of grapes contains 11 mcg,
  • a hard-boiled egg includes four mcg.

Most adults in the U.S. consume enough vitamin K.

Food rich in vitamin K 

Vitamin K is available in numerous foods, which we regularly add to our diet. Mixed green, leafy vegetables are the best sources of this vitamin, other vegetables, fruits, meat, and fermented food. Here is the list of best sources of vitamin K –


Dark, green spinach is considered the most valuable from vitamins, minerals, and iron. Spinach is rich in vitamin K. 100 grams of raw spinach provides you 483 mcg of vitamin K1. Try to eat spinach in natural form boil them strictly for 1 minute to control the loss of nutrients.

 Cooked kale 

Cooked kale is the best conception of plant-based vitamins. A cup of cooked kale can provide you 817 mcg of vitamin K. For more suitable flavor and nutrition, cook the kale for 5 minutes before consumption.


Broccoli is packed with vitamins and antioxidants. It strengthens your immunity and destroys dangerous free radicles. The vitamin K range in one cup of cooked broccoli is 110 mcg. Be sure that it should not be over-cooked. Otherwise, it will fail its flavor and nutrition.

Collard greens 

Collard greens are excellent references to vitamin K, fiber, iron, calcium, and magnesium. It has an anti-inflammatory effect and also helps to decrease cholesterol levels. One cup of steamed collard green includes around 836 mcg.

Mustard greens 

It is one of the most suitable sources of vitamin K. For the best saute this vegetable rather than steaming or boiling to prevent the leaves and stems from getting watery and soft. One cup of cooked mustard greens containing 419 mcg vitamin K.

Turnip greens 

Turnip greens with vitamin K. it includes disease-fighting phytonutrients that subordinate inflammation and reduce your risk for cancer. Also, vitamin K in this vegetable helps to reduce skin problems and lowers the blood sugar level. 426 mcg is current in a cup of cooked turnip greens.


It is a moist, fermented breakfast food that contains 1000 mcg of vitamin K2 per 100 grams. As it is fermented, it is a maximum of probiotics that help to produce vitamin K2 in your gut. Natto is also a good source of fibers and proteins, which keeps your digestion bones healthy.


Egg-white-based mayonnaise contains 197 mcg of vitamin K2. It is a healthy, cholesterol-free source that also contains vitamin E. That is suitable for your hair and skin.

Health benefits of vitamin K

Vitamin k plays a very important role in our health. It further enhances the immunity of our body. Vitamin k is just as beneficial for our body as they are for our skin. It keeps our heart healthy. Vitamin K helps protect the collagen in the body. This means that your skin will be able to maintain its elasticity, hence, preventing wrinkles and fine lines. One study stresses the anti-aging benefits of vitamin K. You probably think of blood cells or platelets when clotting is discussed, but vitamin K is essential to this process that keeps you from excessive bleeding at even the smallest of injuries. Some details are givens below:

Bone health

Vitamin K supports the maintenance of strong bones, improves bone density, and decreases the risk of fractures(Several studies have suggested). However, research has not confirmed this. There appears to be a correlation between low intake of vitamin K and osteoporosis.

Cognitive health

Increased blood levels of vitamin K have been linked with trusted Source improved episodic memory in older adults. In one study, healthy individuals over 70 years with the highest blood levels of vitamin K1 had the highest verbal serial memory performance.

Heart health

Vitamin K may help keep blood pressure lower by preventing mineralization, where minerals build up in the arteries. That enables the heart to pump blood freely through the body. Mineralization naturally occurs with age. It is the most risk factor for heart disease. Adequate intake of vitamin K has also lowered the risk of stroke.

Vitamin K deficiency 

Vitamin K refers to a group of fat-soluble compounds involved in coagulation, bone development, and cardiovascular health. It deficiency can lead to blood clots in our bodies. It can donate to significant bleeding, poor bone development, osteoporosis, and increased risk of cardiovascular disease. Bleeding occurs when babies cannot stop bleeding because their blood does not have enough Vitamin K to form a clot. That can happen anywhere on the inside or outside of the body.

Vitamin K deficiency symptoms:

The main symptom of vitamin K deficiency is excessive bleeding. It may happen in areas other than at a cut or wound site. The bleeding may also be apparent if someone:

  • bruises easily
  • gets small blood clots underneath their nails
  • bleeds in mucous membranes that line areas inside the body
  • produces stool that looks dark black (almost like tar) and contains some blood

In infants, doctors may observe vitamin K deficiency if there is:

  • bleeding from the area where the umbilical cord is released,
  • percolating in the skin, nose, gastrointestinal tract, and other sites,
  • bleeding at the penis if the baby has been circumcising,
  • sudden bleeding in the brain, which is extremely dangerous and life-threatening.

Vitamin K deficiency in adults is very rare, as most people get sufficient vitamin K from their diet. If a fault does develop and remains untreated, it may result in excessive bleeding. In infants, administering vitamin K at birth can prevent some problems from developing, including excessive bleeding. A diet high in foods that contain vitamin K can help prevent vitamin K deficiency.

Vitamin K deficiency treatment

The medicine for vitamin K is the drug phytonadione which is vitamin K1. Most of the time, doctors prescribe it as an oral medication. A doctor or nurse might also indicate it under the skin. The dosage for grown-ups ranges from 1 to 25 milligrams (mg). Some deficiency treatments are given below:

  • If a person creates a vitamin K shortage, a healthcare provider will give them a vitamin K accessory called phytonadione.
  • The individual usually takes the supplement orally, though injections are also public if the person’s body is slightly able to absorb the accompaniment by mouth.
  • The dosage relies on the age and health of the individual. The typical dose of phytonadione for adults ranges from 1 to 10 mg, with a potential repeat dosage after 12 hours.
  • A doctor will also consider whether a person is taking anticoagulants, as these can interact with vitamin K.

How much vitamin K do I need?

Adults need approximately one microgram a day of vitamin K for each kilogram of their body weight. For example, someone who weighs 60kg would need 60 micrograms a day of vitamin K, while a person who weighs 70kg would need 70kg micrograms a day. A microgram is 1,000 times smaller than a milligram (mg). All the vitamin K you need is by eating a varied and balanced diet,

Any vitamin K your body does not need immediately is held in the liver for future use, so you do not need it in your diet every day.

Life StageRecommended Amount
Adult men 19 years and older120 mcg
Adult women 19 years and older90 mcg
Pregnant or breastfeeding teens75 mcg
Pregnant or breastfeeding women90 mcg

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Point of post

Vitamin K helps your body by making proteins for healthy bones and tissues. It also makes proteins for blood clotting. If you don’t have enough vitamin K, you may bleed too much. Newborns have very little vitamin K. Vitamin K is the blood-clotting vitamin. The mechanism of action of vitamin K is discussed in terms of a new carbanion model that mimics the proton abstraction from the gamma position of protein-bound glutamate. This is the essential step leading to carboxylation and activation of the blood-clotting proteins.

Thank you for coming here and reading my post. I am trying to present to you some importation of Vitamin k that are common day-to-day consumed in our life.  Let me know what is your favorite Vitamin source and how you consume them In a comment below.

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