How much vitamin K must one take in daily and in which foods does one find vitamin K?
There are only estimated values for a daily intake of vitamin K. These vary according to age group and gender.15-51 years → Men: 70 μg/day; women: 60 μg/day from 51 years → Men: 80 μg/day; women: 65 μg/day Pregnant & nursing women → 60 μg/day Vitamin K1 is mainly found in plant foods and there mostly in green vegetables such as : Broccoli (270 μg/100 g) green cabbage (817 μg/100 g) spinach (305 μg/100 g) fennel (240 μg/100 g) Brussels sprouts (236 μg/100 g) watercress (250 μg/100 g) chives (380 μg/100 g) Vitamin K2 however is present in animal food, among other things in: Milk (and milk products) egg yolk meat Vitamin K is considered as relatively heat-resistant. This means that the vitamin K content is retained even when food is prepared. However, this content decreases if food is stored for a correspondingly long time.
- 15-51 years → Men: 70 μg/day; Women: 60 μg/day
- From 51 years → Men: 80 μg/day; Women: 65 μg/day
- Pregnant & nursing mothers → 60 μg/day
- Broccoli (270 μg/100 g)
- Kale (817 μg/100 g)
- Spinach (305 μg/100 g)
- Fennel (240 μg/100 g)
- Brussels sprouts (236 μg/100 g)
- Watercress (250 μg/100 g)
- Chives (380 μg/100 g)
- Milk (and dairy products)
- Egg Yolk
- Meat
Can I take vitamin K as a food supplement without hesitation?
Vitamin K cannot be taken as a food supplement under any circumstances. Because as already mentioned, Vitamin K can interact with common blood clotting inhibitors such as Marcumar. Already small quantities additionally supplied Vitamin K can then reduce the therapy success with the blood clotting inhibitors.
It is therefore very important that you consult your doctor before taking vitamin K supplements. Once this has been clarified, there is still the question of whether supplementation makes sense. The answer is a clear “yes”.
Because whether vitamin K really helps as a dietary supplement depends on your condition. If you suffer a vitamin K deficiency due to another illness, for example, it can make perfect sense to take an appropriate dietary supplement – in other words, in a therapeutic sense. In addition, here the physician decides, in how far perhaps already a nourishing conversion with increased Vitamin K supply could be sufficient.
Quite generally speaking humans, who nourish themselves balanced, should have no need for a Vitamin K Supplementierung. If you would like to take nevertheless a Vitamin K food auxiliary means before this background, you should not exceed a quantity of 80 μg daily.
