Supplements in Review

  • Protein
  • Nootropic
  • Testosterone
  • Fat Loss
  • Pre-Workout
  • Vision
  • Sleep
  • More Categories…
    • Greens
    • Energy
    • Immune
    • Stress
    • Joints
    • Post-Workout
    • Growth Hormone
    • Multi
    • Brands
  • Blog
You are here: Home / Multi / Vitamin K in Multivitamins

Vitamin K in Multivitamins

April 24, 2017 By Leave a Comment Last Updated: April 23, 2017

Vitamin K is added to multivitamins for its roles in blood clotting, bone health, and prevention of calcification.

Vitamin K, various chemical structures. By Lomeloth (Own work) [CC BY-SA 3.0], via Wikimedia Commons
Vitamin K is involved in multiple fundamental processes in the body, and is best known for its role in:

  • Production of proteins. Vitamin K helps produce proteins that are involved in blood clotting, bone development, and prevention of calcium build up in blood vessels.

Table of Contents

Toggle
  • Overview
    • Recommended Dietary Allowances (RDAs) for Vitamin K
    • Foods High in Vitamin K
  • How Vitamin K Supports General Health
    • Carboxylation
  • Vitamin K’s Benefits as a Multivitamin
  • Multivitamin Dosage
  • Supplements in Review Says

Overview

Vitamin K refers to a collection of fat soluble compounds that share the same structure. It is naturally present in a variety of foods in two distinct forms, phylloquinone (found in high amounts in dark leafy vegetables) and menaquinone (found in animal liver and cheese). Menaquinones are also made by bacteria in the human gut.

Vitamin K was initially famous for its contribution to forming blood clots, which is why it was named after the German word “koagulation.” Since then, it has also been found to play a role in bone maturation and reduction of unwanted calcium accumulation in blood vessels.

Did you know? The body is only capable of storing tiny amounts of vitamin K at a time, which is why it’s continuously recycled in a process called vitamin K-epoxide cycle.1

Recommended Dietary Allowances (RDAs) for Vitamin K

AgeMalesFemales
0 – 12 months2.0 – 2.5 µg 2.0 – 2.5 µg
 1 – 8 years30 – 55 µg30 – 55 µg
 9 – 13 years60 µg60 µg
 14 – 18 years75 µg75 µg (75 µg for pregnancy,  75 µg for breast-feeding)
 19+120 µg90 µg (90 µg for pregnancy, 90 µg for breast-feeding)

Foods High in Vitamin K

FoodServing SizeAmount per serving (µg)
Kale (raw)1 cup472
Swiss chard1 cup299
Broccoli1 cup220
Lettuce (raw)1 cup46
Canola oil1 tablespoon8
Olive oil1 tablespoon3
A 1 cup serving of spinach provides about 145 ug of vitamin K, which is more than the daily requirement. By Nillerdk (Own work) [GFDL or CC BY 3.0], via Wikimedia Commons

How Vitamin K Supports General Health

Carboxylation

Vitamin K is needed to initiate the process of carboxylation in specific proteins. More specifically, vitamin K carboxylates:

  • Glutamic acid, which is needed to make proteins that aid in blood clotting, which stops you from bleeding when you get a cut or injury
  • Osteocalcin, which helps maintain bone health2 3
  • Matrix-Gla protein, which prevents the calcification of blood vessels and other soft tissues4

Vitamin K’s Benefits as a Multivitamin

Most people get plenty of vitamin K from their diets, but it is still added to multivitamins to make sure that you reach the recommended dietary intake and do not have insufficient levels. In turn, this helps support its essential roles in blood clotting, bone health, and preventing the calcification of blood vessels.

Some medication interferes with vitamin K absorption. Certain medications, such as the heart medicine Warfarin, counteract the internal recycling process of vitamin K. Medical professionals recommend that Warfarin users supplement with vitamin K.
A phylloquinone injection. By LHcheM (Own work) [GFDL or CC BY-SA 3.0], via Wikimedia Commons

Multivitamin Dosage

  • Multivitamins typically include 25 – 100 µg of vitamin K in the form of phylloquinone and menaquinones.

Supplements in Review Says

  • Vitamin K 120 – 250 µg as part of a multivitamin.

Vitamin K is essential to blood coagulation and bone health. Vitamin K is required for the proper functioning of the body given its roles in blood clotting, bone health, and prevention of calcium build up.

Take 120 – 250 µg of vitamin K. Take a multivitamin with around 120 µg or more. There is also some preliminary evidence that 250 µg may be necessary to maximize vitamin K’s bone-related effects.

Show 4 footnotes

  1. Rishavy MA, et al. The vitamin K oxidoreductase is a multimer that efficiently reduces vitamin K epoxide to hydroquinone to allow vitamin K-dependent protein carboxylation. J Biol Chem. 2013;288(44):31556-6. ↩
  2. Gundberg CM, et al. Vitamin K-dependent carboxylation of osteocalcin: friend or foe? Adv Nutr. 2012;3(2):149-57. ↩
  3. O’Connor EM, et al. Osteocalcin: The extra-skeletal role of a vitamin K-dependent protein in glucose metabolism. JNIM. 2017;7:8-13. ↩
  4. Vanakker OM, et al. Low serum vitamin K in PXE results in defective carboxylation of mineralization inhibitors similar to the GGCX mutations in the PXE-like syndrome. Lab Invest. 2010;90(6):895-905. ↩

Filed Under: Multi

Leave a Reply

Your email address will not be published. Required fields are marked *

Multivitamin Resources

multivitamins

Multivitamin Guide

7315153342_942bb1e147_o

Multivitamin List

Find us on Facebook

Supplements in Review

Recently Added in “Multi”

IV fluid pack banana bag review

Banana Bags Review – Multivitamin IV Drips and Supplement Drinks Explained

Zinc_fragment_sublimed_and_1cm3_cube

Zinc in Multivitamins

512px-NatCopper

Copper in Multivitamins

Boron-as-t-booster

Boron in Multivitamins

1024px-magnesium_crystals

Magnesium in Multivitamins

More Posts from this Category

  • Amazon
  • Facebook
  • Instagram
  • LinkedIn
  • Twitter

Press contact information

valentino@supplementsinreview.com

info@supplementsinreview.com

Disclaimer

* These statements have not been evaluated by the Food and Drug Administration. The products mentioned anywhere on Supplements in Review are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your health care professional about potential interactions or other possible complications before using any product.

Copyright © 2025 · Supplements in Review · Contact Us · Disclaimer

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.Ok