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• Vitamin K may improve bone strength in osteoporosis
• It may reduce symptoms of vomiting and nausea in pregnancy

How it works
 

Bacteria make vitamin K in the colon, from where it is absorbed back across the colon wall into the bloodstream to become one of several of blood clotting factors. It is also needed for the production of proteins that help to keep teeth and bones healthy and strong.

Absorption helpers Probiotic foods, such as yoghurts containing "live" bacteria, can help promote the growth of good bacteria in the colon and enhance vitamin K production in the body.

Absorption inhibitors Cholestyramine, a drug taken for the treatment of raised cholesterol levels, and aspirin, taken for pain relief, can both reduce the absorption of Vitamin K in the body. Antibiotics, taken to kill disease-causing bacteria, actually kill all bacteria, whether good or bad. They also kill vitamin K bacteria by synthesizing them.

Taking vitamin K supplements
 

No adult RDA has been set because humans make adequate vitamin K in the colon. However, vitamin K is present in the diet, supplying 60-80mcg per day. This is equivalent to a serving of Brussels sprouts.

Precautions Mega-doses of vitamin K should be avoided as they can build up, causing the breakdown of red blood cells. While blood-thinning drugs such as Dicumarol can inhibit the absorption of natural vitamin K, synthetic K in supplement form can counteract its effectiveness and is therefore best avoided. Large doses of vitamin K may lead to liver damage and problems such as jaundice in infants and children.

Why take this supplement?
 

The drug warfarin, prescribed to regulate blood clotting, stops bacterial production of vitamin K in the colon and could increase dietary requirements if taken in the long term. All newborn babies are given vitamin K either as supplements or in form of an injection in order to improve their blood clotting abilities. People who suffer from malabsorption problems, such as the newly diagnosed Coeliac disease, colitis, and Crohn's disease, may also benefit from vitamin K supplements as could women who experience excessive menstrual bleeding, and people who have undergone surgery. Signs that you may need a vitamin K supplement include:

• Excessive diarrhoea
• Easy bleeding
• Bleeding that is slow to stop

Therapeutic uses

• Osteoporosis Vitamin K levels have been found to be low in some women with osteoporosis, which increases the risk of bone fractures in later life. Vitamin K is needed for the bone-strengthening mineral calcium to be deposited on the bone structure. It is possible that where vitamin K levels are low, supplements may help to improve bone strength and reduce the risk of fractures.
• Heavy blood loss Women who experience a heavy loss of blood during menstruation could benefit from a supplement of vitamin K, which may help to reduce the flow of blood.
• Menopausal women Vitamin K given to healthy post-menopausal women has been shown to reduce losses of calcium in the urine and improve the calcium binding properties of the hormone, which lays calcium onto bones.
• Pregnancy Low vitamin K levels have been recorded in pregnant women suffering from nausea and vomiting. Supplements of 5mg a day plus 25mg vitamin C daily has been shown to give relief within 72 hours.
• BabiesGiving supplements to babies with low levels of vitamin K can help establish good blood clotting mechanisms and reduce the risk of bleeding internally and externally.

Chemical names

• Phtonadione menadiol

Preparations

• Tablets
• Liquids

RDA for adults

No RDA has been established

Top sources of vitamin K (no figures available)

• Green cabbage
• Broccoli
• Brussels sprouts
• Yoghurt
• Alfalfa
• Egg yolk
• Safflower oil
• Soyabean oil
• Fish liver oil
• Kelp