How much Vitamin K (Phylloquinone and Menaquinones) should I take daily?
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Daily Vitamin K Intake: Phylloquinone and Menaquinones
Adequate Intake Recommendations for Vitamin K
Phylloquinone (Vitamin K1) Intake
The European Food Safety Authority (EFSA) has set Adequate Intakes (AIs) for phylloquinone, the primary form of vitamin K found in plants. The recommended AI is 1 µg per kilogram of body weight per day for all age and sex groups. This translates to approximately 70 µg/day for adults, including pregnant and lactating women, 10 µg/day for infants aged 7-11 months, and between 12 µg/day for children aged 1-3 years and 65 µg/day for children aged 15-17 years .
Menaquinones (Vitamin K2) Intake
Unlike phylloquinone, there are no established dietary reference values for menaquinones due to insufficient evidence on their occurrence, absorption, and function in the body. Menaquinones are primarily found in fermented foods and certain animal products, and their contribution to daily vitamin K requirements is considered minor .
Dietary Sources and Bioavailability
Phylloquinone Sources
Phylloquinone is predominantly found in leafy green vegetables and certain vegetable oils such as soybean, cottonseed, canola, and olive oil. However, the bioavailability of phylloquinone from these sources can be quite low, especially when consumed without dietary fats, which aid in its absorption .
Menaquinones Sources
Menaquinones are found in fermented foods, meat, and liver products. Menaquinone-4 (MK-4) is the most common form in Western diets. The absorption of menaquinones from the diet is generally better than that of phylloquinone, but their overall contribution to vitamin K status is still considered limited .
Health Implications and Supplementation
Bone Health
Vitamin K plays a crucial role in bone health by aiding in the carboxylation of osteocalcin, a protein essential for bone mineralization. Studies have shown that both phylloquinone and menaquinone supplementation can reduce levels of undercarboxylated osteocalcin, although their impact on bone mineral density (BMD) and fracture risk remains inconclusive .
Cardiovascular Health
Menaquinones, particularly menaquinone-7 (MK-7), have been studied for their potential role in reducing vascular calcification, a risk factor for cardiovascular disease. Supplementation with MK-7 has shown promise in reducing inactive forms of matrix Gla protein (MGP), an inhibitor of vascular calcification, although more research is needed to confirm these benefits .
Conclusion
The current recommendations for vitamin K intake focus primarily on phylloquinone, with an AI of 1 µg/kg body weight per day. While menaquinones also contribute to vitamin K status, there is insufficient evidence to establish specific intake recommendations for these forms. Ensuring adequate intake of vitamin K through a diet rich in leafy greens and certain oils, or through supplementation if necessary, is essential for maintaining bone and cardiovascular health.
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