Tips for healthy supplementation using Vitamin K

You don’t often hear much about Vitamin K – in fact, it is sometimes referred to as the “forgotten vitamin”.  Yet, research in recent years is suggesting that healthy supplementation of this relatively obscure vitamin may play a much more significant role in optimum health than once thought. 

The letter “K” in this vitamin stands for the German word “koagulation” – this vitamin plays a vital role in ensuring that your blood clots properly.  It also has the important function of regulating calcium in your arteries and bones.  Some studies suggest that it may reduce the risk of osteoporosis, or lower its severity.

Vitamin K is a more powerful antioxidant than CoQ10 or vitamin E, and scientists are now beginning to believe that it may help slow the effects of aging.  It may also help with memory and enhance immune health

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There are three different forms of this fat-soluble vitamin – K1, K2, and K3.  K1 (phylloquinone) and K2 (menaquinone) are natural forms, while K3 (menadione) is synthetic.  K3 may be toxic and is known to cause the formation of free radicals. 

Although vitamin K is found in many foods, it is possible to be deficient in this vitamin. 

 If you are considering taking vitamin K supplements, here are some tips to help you:

1. Dosage – The RDA is 80 mcg for males, and 70 mcg for females.  Keep in mind this is the minimum daily requirement – however, for good bone health some experts recommend taking 110 mcg to 150 mcg per day. 
2. In order for your body to efficiently absorb vitamin K, be sure to consume some fat when you take it.
3. Vitamin K is available in both tablet form and liquid form; however, for optimal bioavailability (absorption in the body) liquid form is better.  If you do take the tablet form, be sure it has an enteric coating, as this helps with absorption.
4. Since Vitamin K promotes blood clotting, talk to your doctor before taking this supplement if you are taking an anti-coagulant medication (blood thinners). 
5. Environmental factors such as air pollution, freezing and radiation are known to destroy vitamin K.  Also, if you consume high amounts of sugar, eat any rancid fats, are taking calcium or vitamin E in high doses, the absorption of vitamin K may be reduced.  In these cases you may require higher doses of the supplement.
6. If you are pregnant, talk to your doctor before taking vitamin K as it may be harmful to the fetus. 
7. Always look for the USP stamp on any supplements you purchase, to ensure they meet standard levels of quality, safety, content and purity.
8. Check the expiration date to make sure the supplement is fresh and not about to expire.