Vitamin K Supplement - Analysis and Buying Guide - 2022
Vitamin K is one of the four fat-soluble vitamins; the other three are vitamins A, E and D. The main function of vitamin K is to transport calcium to the bones to improve mineral density and prevent calcium build-up and deadly blockages. This vitamin is not a single nutrient: it is a family of compounds, like vitamin B.
When it comes to meeting your daily vitamin K requirement, you may need the help of a vitamin K supplement, which provides nutrition where food sometimes can't. Naturally, vitamin K1 is found in foods like kale, broccoli, green beans, eggs, and strawberries. Vitamin K2 is primarily found in fermented foods and animal products from pasture-raised cattle. Since these are not often consumed on a regular basis, especially for vegetarians and vegans, the need for a K2 supplement becomes more essential.
Navigating the world of vitamin K supplements can be difficult with such a multitude of options available. Read on for information to help you make the best decision.
The Body's Need for Vitamin K
Vitamin K helps the body thrive by maintaining healthy bones and blood vessels. It also promotes fast and healthy healing of wounds. Although vitamin K is beneficial on its own, it works best when combined with vitamin D, which facilitates proper calcium absorption. Vitamin K2 directs calcium to the bones instead of the arteries, where calcification poses a risk.
Vitamin K supplements are used by those who drink alcohol to excess, those who have gastrointestinal disorders that prevent absorption of vitamin K, and those who take drugs that interfere with absorption, among others. Low levels of vitamin K can increase the risk of uncontrolled bleeding.
Types of Vitamin K
K1 (phylloquinone) and K2 (menaquinone) are the main forms of vitamin K that are available as fat-soluble supplements. The need for vitamin K2 supplementation arises when people do not consume a high volume of animal products or fermented foods. The need for K1 becomes eminent if you can't stomach kale or spinach. K1 is responsible for blood coagulation, while K2 is used more for the prevention of heart and bone diseases.
Within K2, there are vitamins MK4 and MK7. While MK4 typically comes from the tobacco plant and leaves the body relatively soon after entering it, MK7 typically comes from chickpeas, which offer more sustained protection. MK4 and MK7 are found in liquid or capsule form, often in soy-free, non-GMO, gluten-free, and vegetarian options.
There is a third type of vitamin K, known as K3, but since it is a synthetic version with potentially damaging health effects, we will focus on K1 and K2 here.
Dosage
The dose of vitamin K supplement should be adjusted according to gender and age, since an excessively high dose can be dangerous. Adult men need 120 micrograms, while adult women need 90 micrograms. Teenagers are advised to take 75 micrograms a day, while children between the ages of nine and thirteen are limited to a daily intake of 60 micrograms. Those who suffer from bleeding disorders such as hypoprothrombinemia are usually advised to take between 2.5 and 25 mg of K1, but should consult their doctors before committing to any dose.
Side Effects
Although some individuals may need a K1 or K2 supplement, if you're eating K2-rich foods and are otherwise healthy, the need may not arise. Side effects can occur, but are rare. These include swelling or itching, dizziness, shortness of breath, and an increased risk of bleeding when combined with certain medications or antibiotics.
Additional Ingredients
The following ingredients are included in some, but not all, vitamin K supplements.
Coconut Oil or extra virgin olive oil: Vitamin K is fat soluble, and these added oils can improve its absorption.
Vitamin D : Since vitamin D and vitamin K work optimally together, they are often combined.
Maltodextrin : Maltodextrin is produced from starch and is used as a food additive. Although it is FDA approved, it is high on the glycemic index and is not suitable for those who are sensitive to allergies.
Magnesium Stearate : This is a commonly used additive in supplements, and in small amounts, it is generally harmless. However, it is hydrophobic, which means that it can decrease the rate of absorption from the gastrointestinal tract or have a laxative effect in large doses.
Vitamin K Supplement Prices
To make sure you're optimizing your value, it's a good idea to calculate exactly how many servings the jar contains in the context of total cost. The reason: when you buy in bulk, you can save a significant amount. For example, a bottle of 120 capsules might end up costing you 5.9 Rupees per pill, while a bottle of 180 capsules might cost you 5 Rupees per pill. On average, a vitamin K supplement costs about Rupees 5 to 6 Rupees per pill, and D3-enhanced products can cost up to a dollar per pill.
Pay attention not only to the price but also to the additives and additional ingredients in any supplement you are considering. If the price is decent and competitive with other vitamin K supplements and the product contains vitamin D, you are getting more value from your purchase. Vitamin K supplements fortified with vitamin D or high-quality ingredients like coconut oil typically cost more, but may be worth the investment, depending on your goals.
As always, be sure to check with your doctor before starting a new supplement regimen.
Tips
Consistency is the key. Take your supplement daily with a meal for best results.
Always check the expiration date on your supplements. Make sure that you only consume healthy and non-expired ingredients that work to the best of their abilities.
Check if the ingredients may conflict with your lifestyle or existing allergies. Some brands offer vegetarian, soy-free, or gluten-free options.
If you are taking the drug Coumadin, which is used to slow blood clotting, consult your doctor before using it. A vitamin K supplement may decrease the effectiveness of this medication.
Try combining your vitamin K supplement with a vitamin D supplement if you're not already taking a two-in-one combination. They enhance each other’ functions.
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 | About Author Name : Dr. D. N. Billy Degree : M.B.B.S. Over the last few years, he developed an interest in medical writings and with his vast experience in the medicine allowed him to create authoritative, evidence-based medical literature |