Written by Slawomir (“Swavak”) Gromadzki, MPH

Our body needs vitamin K to help wounds heal, by making sure our blood clots properly, and to keep our bones healthy. Vitamin K also helps to protect against developing prostate cancer, heart disease, and Alzheimer’s disease.

Vitamin K improves absorption of vitamin D and together with this vitamin make sure that the calcium in your body is deposited in bones and used to make them strong and healthy.

Never take calcium supplements without vitamin K and D, because if you are deficient in these two vitamins (and almost all people today are), calcium you get from supplements, hard water or food, instead of strengthening your bones will be deposited in kineys (causing kidney stones) and arteries (causing their hardening and leading to heart attacks and strokes).

There are two key types of vitamin K: Vitamin K1, which is found in plants, especially green leafy vegetables like spinach, kale, or chard; and vitamin K2 (called MK-4), present in animal foods (meat, eggs, cheese, etc.). There is also another type of vitamin K2, called MK-7, which comes from fermented Natto and is regarded as the best and most bioavailable type of vitamin K.

Vitamin K can also be available as a supplement, either as K1 or K2 (K2 can be either MK-4 or MK-7).



Children under 1 year:  2-3 mcg

Children 1-3 years: 40 mcg

Children 4-13 years: 50-70 mcg

Adolescents 14-18 years:  80 mcg

Adult men:  130 mcg

Adult women:  100 mcg

Women who are pregnant or breastfeeding:  100 mcg



If you are on a blood thinning medicine, such as Warfarin or Coumadin, consult your doctor before taking vitamin K supplements because it may affect the blood clots.


Read also: The synergistic relationship between vitamin D and vitamin K




Slawomir (“Swavak”) Gromadzki 


Any information or product suggested on this website is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.