DrFeb
Health Guide

Vitamin K mixed)

Vitamin K is often called the 'clotting vitamin' because of its famous role in blood coagulation, but it is actually a family of fat-soluble compounds. The two main forms are K1 (phylloquinone), found in leafy greens, and K2 (menaquinone), found in fermented foods and animal products. 'Vitamin K Mixed' supplements combine these forms to support a wider range of bodily functions. Think of it as the 'traffic controller' for calcium: it ensures calcium goes to your bones and teeth, rather than hardening your arteries. It is essential for preventing unwanted bleeding and maintaining strong, flexible blood vessels.
Evidence BasedDietary Supplement
Vitamin K mixed)
VERIFIED SOURCE

Bio-Activity Analysis

Bioavailability: K1 vs K2 (Mixed)

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Circulating Half-Life (Hours)
Vitamin Type →

Health Benefits & Sources

Why You Need It

  • Stronger Bones: Vitamin K activates osteocalcin, a protein that binds calcium to your bone matrix.
  • Heart Health: It prevents calcium buildup in arteries (arterial calcification), keeping blood vessels flexible.
  • Blood Clotting: Essential for the synthesis of proteins that stop bleeding (coagulation).
  • Brain Health: Emerging research suggests it plays a role in sphingolipid metabolism, vital for brain cell structure.

Deep Dive

Vitamin K is the master switch for several proteins in your body. Without sufficient Vitamin K, these proteins remain 'asleep.' In your bones, a sleeping protein means calcium isn't anchored, leading to weaker density. In your blood vessels, a sleeping protein allows calcium to deposit in the walls, making them stiff. Taking a 'Mixed' formula ensures you get the immediate benefits of K1 (clotting) and the long-acting, tissue-specific benefits of K2 (bone and heart health).

Natural Food Sources

Getting Vitamin K from food is highly effective. Leafy greens provide K1, while fermented foods provide the potent K2.

FoodAmount% DV (Daily Value)
Kale (Cooked)1 Cup1063%
Collard Greens1 Cup980%
Spinach (Raw)1 Cup121%
Natto (Fermented)3 oz~250% (K2)
Hard Cheese1 oz~20% (K2)

Supplementation

Dosage: The Adequate Intake (AI) is 120 mcg/day for men and 90 mcg/day for women. Usage: Because Vitamin K is fat-soluble, it is best absorbed when taken with a meal containing healthy fats (like avocado, olive oil, or nuts). A 'Mixed' formula (K1 + K2 as MK-4 and MK-7) is often recommended for comprehensive coverage.

Top Food Sources

Kale
Over 1000% DV per cooked cup
Natto
Highest natural source of K2
Spinach
Excellent raw source of K1
Broccoli
Good source, easy to add to meals
Brussels Sprouts
High in fiber and K1

Frequently Asked Questions

K1 is primarily used by the liver for blood clotting. K2 is used by the rest of the body (bones and arteries) to direct calcium.
A mixed formula covers both immediate clotting needs (K1) and long-term bone/heart structure (K2), offering more comprehensive protection.
It is very difficult to overdose on Vitamin K from food or supplements. The body tightly regulates it, and excess is excreted in urine.
Vitamin K is relatively stable during cooking. However, boiling can leach some K1 into the water, so steaming or sautéing is preferred.

Safety & Side Effects

Safety First: Vitamin K is generally very safe and has a low toxicity level because the body excretes excess efficiently.

CRITICAL INTERACTION: If you are taking blood thinners (anticoagulants) like Warfarin (Coumadin), you MUST consult your doctor before taking Vitamin K. Vitamin K directly counteracts the mechanism of these drugs, potentially causing dangerous clotting events. Do not suddenly increase your intake of leafy greens if on these meds.

Side Effects: Rare. High doses may cause mild upset stomach or flushing.

Scientific References

  • [1]National Institutes of Health (NIH) Office of Dietary Supplements: Vitamin K Fact Sheet.
  • [2]Journal of the American Heart Association: 'Vitamin K and Cardiovascular Health'.
  • [3]Nutrients Journal: 'Vitamin K: Key to Bone and Vascular Health'.