Vitamin K

What is vitamin K?

Vitamin K is a group of fat-soluble vitamins that play a crucial role in blood clotting, bone metabolism, and regulating blood calcium levels. There are three main types of Vitamin K: Vitamin K1 (Phylloquinone), Vitamin K2 (Menaquinones), and Vitamin K3 (Menadione).

How does it work for medicinal purposes?

Vitamin K is necessary for the activation of several proteins involved in blood clotting, known as clotting factors. It also plays a role in promoting the formation and maintenance of strong bones by activating osteocalcin, a protein that helps deposit calcium into bones.

What are the active ingredients that are important for its medicinal properties?

The active form of vitamin K that is important for its medicinal properties is vitamin K2.

What forms does it come in?

Vitamin K comes in several forms including oral supplements, topical creams, and injections.

What if I have an imbalance or deficiency?

If a person has an imbalance or deficiency of vitamin K, they may experience an increased risk of bleeding, osteoporosis, and a higher susceptibility to fractures.

When was it first used for medicinal purposes?

Vitamin K was first used for medicinal purposes in the 1940s to treat bleeding disorders.

Summary:

Vitamin K is a crucial nutrient involved in blood clotting, bone metabolism, and regulating blood calcium levels. Its active form, Vitamin K2, is important for its medicinal properties and can be found in dietary sources such as leafy greens and can also be taken as oral supplements. A deficiency or imbalance in vitamin K can lead to an increased risk of bleeding, osteoporosis, and fractures. Vitamin K has been proven to help treat bleeding disorders, osteoporosis, cardiovascular diseases, chronic kidney disease, and weak bones. It also helps prevent bone fractures, heart disease, osteoporosis, and vitamin K deficiency. The recommended daily dose of vitamin K for adult men and women is 120 micrograms for men and 90 micrograms for women. It is generally well-tolerated, but excessive amounts may cause nausea, diarrhea, or liver damage. Vitamin K should be taken with food to enhance absorption and the length of time it takes to work varies depending on the individual.

What does Vitamin K help with?

• Bone loss and osteoporosis: Vitamin K2 activates osteocalcin, a protein that physically locks calcium into bone tissue. Without enough K2, osteocalcin sits inactive and bone mineralization suffers. Research shows K2 supplementation — especially MK-7 — can meaningfully slow bone density loss, particularly in postmenopausal women.
• Arterial calcification and heart health: Matrix Gla Protein (MGP) is the body's main brake on calcium building up in artery walls — but it only works when activated by Vitamin K2. Low K2 status is linked to stiffer, more calcified arteries. Supplementing K2 has been shown to slow or even partially reverse arterial stiffness in some populations.
• Blood clotting problems: Vitamin K1 is essential for producing the clotting factors your liver makes. A deficiency — common in newborns, people with malabsorption issues, or those on certain antibiotics — can lead to excessive bleeding. K1 supplementation rapidly restores normal clotting function.
• Fracture risk in older adults: Several clinical trials, particularly from Japan using MK-4 at higher doses, have found significant reductions in fracture rates in people with osteoporosis. K2 appears to improve not just bone density but bone quality — the structural integrity that prevents breaks.
• Calcium metabolism imbalance: When calcium isn't being properly directed — due to low K2 — it can deposit in soft tissues like arteries and kidneys rather than bones. K2 helps correct this by activating the proteins that guide calcium to where it belongs.
• Vitamin K deficiency: True deficiency is uncommon in healthy adults eating vegetables, but it occurs in newborns, people with Crohn's disease or celiac disease, those on long-term antibiotics, and people with fat malabsorption. Symptoms include easy bruising and prolonged bleeding. Supplementation corrects this quickly.
• Postmenopausal bone thinning: Estrogen loss after menopause accelerates bone breakdown. K2 supplementation — especially MK-7 — has shown in clinical trials to reduce the rate of bone density decline in postmenopausal women, making it a meaningful tool alongside calcium and D3.
• Arterial stiffness: Beyond preventing new calcification, higher-dose K2 supplementation has shown early evidence of partially reversing existing arterial calcification in people with existing deposits. This makes K2 unique among nutrients — most can only prevent, not potentially reverse, vascular calcium buildup.

What can Vitamin K help prevent?

• Osteoporotic fractures (strong K2 evidence, particularly MK-4 and MK-7)
• Arterial calcification progression
• Vitamin K deficiency bleeding in newborns (standard prophylactic injection)
• Bone density loss in postmenopausal women

Which foods are rich in it?

The following foods are rich in Vitamin K:

• Kale
• Spinach
• Swiss Chard
• Collard greens
• Mustard greens
• Turnip greens
• Broccoli
• Brussels sprouts
• Cabbage
• Asparagus

What are possible side effects?

Vitamin K is generally well tolerated, but in rare cases, excessive amounts may cause:

• Nausea
• Diarrhea
• Liver damage

What’s the recommended daily dose?

The recommended daily dose of Vitamin K for adult men and women is 120 micrograms for men and 90 micrograms for women.

How many days does it take to work?

The length of time it takes for Vitamin K to work depends on the individual and their specific health needs. In some cases, improvements may be seen in as little as a few days, while in others, it may take several weeks or months.

What time of day is best to take it?

There is no specific time of day that is best to take Vitamin K, but it is recommended to take it with a meal to enhance absorption.

Is it best to take it with or without food?

It is best to take Vitamin K with food to enhance absorption.