Team vitamin owl
Questions, wishes or suggestions? Just contact us by email or on Facebook.
1. how much vitamin K should one take in daily?
The German Nutrition Society (DGE) recommends a daily amount of about 60-80 µg of vitamin K for adolescents 15 years and older and adults. In general, children should reach a daily amount of about 20-50 µg. Dosage and daily requirement may vary in certain life situations such as pregnancy or breastfeeding. Newborns obtain their vitamin K2 from their mother's milk. However, since this is not sufficient and does not fill the stores, infants are given additional vitamin K2 by the doctor at the first examination after birth.
Food containing vitamin K should always be stored in the dark, as vitamin K is very sensitive to light. However, vitamin K is not affected by oxygen and heat. Even cooking causes only small amounts of vitamin K to be lost.
2. foods with a high vitamin K content
There are some foods that are particularly high in vitamin K. These include the following foods:
- Kale: 820 µg
- Parsley: 400-800 µg
- Brussels sprouts: 200-600 µg
- Chives:200-600 µg
- Sunflower oil 500 µg
- Spinach: 200-400 µg
- Grape seed oil: 300 µg
- Chicken liver: 90 µg
- Calf's liver: 80 µg
3) How to recognize a vitamin K deficiency?
Vitamin K deficiency due to inadequate dietary intake is very rare, but it can happen. If one eats an unbalanced diet low in vitamins, a deficiency can occur. However, if you eat enough vitamins, nutrients and minerals, you can counteract a deficiency. If the vitamin K value drops, the human organism needs the vitamin K in the body, which can be produced by intestinal bacteria. A persistent vitamin K deficiency can be caused by chronic kidney weakness or congenital digestive disorders. In addition, there may be a tendency to bleed because the vitamin K-dependent blood clotting factors cannot be produced due to vitamin K deficiency.
Vitamin K deficiency can have many different causes:
- Eating disorders
- chronic kidney weakness
- blockage of vitamin K utilization due to medication
- insufficient intake due to an unbalanced diet
- Reduced utilization, e.g. in liver cirrhosis
- alcoholism
- Heavy smoking
4. vitamin K in the form of dietary supplements
If you want to increase a vitamin K level that is too low with a dietary supplement, it is essential to pay attention to the form of the active ingredient and its origin. Vitamin K capsules are particularly suitable for increasing the vitamin K value. They are very well tolerated and are utilized by the body to a high degree. Likewise, the preparation should not contain any chemical additives such as microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.
Our recommendation:
Vitamineule® Vitamin K2 Capsules
In our online store you can find our vitamin K2 capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Vitamin K2 Capsules contain 200 µg of vegetable vitamin K2 MK7 per capsule. Each can contains 90 capsules. In addition to fast & free shipping, we offer a voluntary six-month return guarantee on all products.
5. conclusion: how much vitamin K should you take daily?
Many people wonder how much vitamin K should be taken daily. Approximately 60-80 µg of vitamin K should be taken by an adult person daily. The best way to do this is through a healthy and varied diet. To correct or counteract a vitamin K deficiency, vitamin K can be supplemented in the form of dietary supplements. You can choose between vitamin K capsules and vitamin K tablets. Both forms are easy to use and enter the circulation quickly.
Further reading:
- Vitamin K: Double Bonds beyond Coagulation Insights into Differences between Vitamin K1 and K2 in Health and Disease.
- Vitamin K2 Needs an RDI Separate from Vitamin K1
- Vitamin K2 stimulates MC3T3-E1 osteoblast differentiation and mineralization through autophagy induction
- Microbial production of vitamin K2: current status and future prospects.
Disclaimer and general notice on medical topics: The content presented in our health blog is for neutral information and general education purposes only. It does not constitute a recommendation or advertisement of any diagnostic method, treatment or drug described or mentioned. The text does not claim to be complete, nor can the timeliness, accuracy and balance of the information presented be guaranteed. The text is in no way a substitute for professional advice from a physician or pharmacist, and it should not be used as a basis for independent diagnosis and initiation, modification, or termination of treatment of any disease. Always consult your trusted physician for any health questions or complaints. Mach Dich Wach! GmbH and the authors accept no liability for any inconvenience or damage resulting from the use of the information presented here.