Vitamin K is a necessary nutrient. Along with vitamin A, vitamin D, and vitamin E, it is one of the four fat-soluble vitamins. Because vitamin K’s involvement in blood coagulation was initially identified in Germany, it was given the name vitamin K after the German term koagulation. Dark green veggies, matcha tea, and natto are all high in vitamin K. (fermented soybeans). Because vitamin K2 is produced by bacterial fermentation, it can also be found in animal products.
Vitamin K in the Recommended Daily Intake (RDI) is adequate to maintain good blood coagulation. Higher vitamin K levels, on the other hand, are beneficial to cardiovascular and bone health. Unfortunately, obtaining large quantities of vitamin K just through diet is challenging. Because most individuals do not enjoy natto enough to consume 50 grams per day, vitamin K supplementation is a common choice.
Vitamin K levels that are optimal are linked to increased bone circumference and diameter. Vitamin K can also help to keep your heart healthy. It lowers the risk of cardiovascular-related death by reducing artery calcification and stiffness. Vitamin K may play a function in cancer treatment and anti-aging therapies. Vitamin K may also aid in the regulation of insulin sensitivity and the reduction of skin reddening, but further study is needed to see if it has a function in these areas.
The vitamin K cycle, which is a cyclical metabolic process that employs vitamin K to target particular proteins, is the fundamental mechanism by which vitamin K works. When a protein produces glutamate, vitamin K binds to it, causing it to absorb additional calcium ions. Calcium ions are eliminated from the bloodstream, preventing artery blockage.
Vitamin K is frequently used in conjunction with vitamin D, as vitamin D is also beneficial to bone health. In fact, combining the two will enhance the benefits of each, as they are known to function in tandem. Vitamin D excess can cause arterial calcification, although vitamin K helps to prevent it.
How to Take
Vitamin K1 has a minimum effective dosage of 50mcg, which is sufficient to meet the Recommended Daily Intake (RDI) for vitamin K. Vitamin K1 has a maximum dosage of 1,000 micrograms.
Short chain menaquinones (MK-4) have a minimum effective dosage of 1,500mcg. In a superloading dosage strategy, doses of up to 45mg (45,000mcg) have been successfully utilized.
Longer chain menaquinones (MK-7, MK-8, and MK-9) have a minimum effective dosage of 90-360mcg. To establish the maximal effective dosage of MK-7, more study is needed.
Even if the vitamin comes from a plant-based source, it should be supplemented with fatty acids, therefore consider taking vitamin K during mealtime. The absorption rate of vitamin K can be increased by microwaving plant-based sources of the vitamin.