The recommended daily dose of vitamin K for cardiovascular health is not definitively established, but research suggests that higher intakes may be beneficial. Here are the key points regarding vitamin K dosage for heart health:
## General Recommendations
The adequate intake (AI) for vitamin K, which ensures nutritional adequacy for most people, is:
- 120 micrograms (μg) per day for adult men
- 90 μg per day for adult women[5]
However, these recommendations are primarily based on vitamin K's role in blood clotting, not specifically for cardiovascular benefits.
## Dosage for Cardiovascular Health
Research indicates that higher intakes of vitamin K may be more beneficial for heart health:
- Studies have found that people with the highest vitamin K intakes had up to a 34% lower risk of atherosclerosis-related cardiovascular disease[6].
- The effective recommended dose of longer-chain menaquinones (MK-7, MK-8, and MK-9) for cardiovascular health benefits is 180–360 μg per day[1].
## Vitamin K1 vs. K2
Both forms of vitamin K have shown potential cardiovascular benefits:
- Vitamin K1 (phylloquinone): People with the highest intakes were 21% less likely to be hospitalized with cardiovascular disease related to atherosclerosis[9].
- Vitamin K2 (menaquinones): Those with the highest intakes had a 14% lower risk of hospitalization for cardiovascular disease[9].
## Safety and Upper Limit
There is no established tolerable upper intake level (UL) for vitamin K due to insufficient data on adverse effects[2]. However, this doesn't mean that extremely high doses are necessarily safe.
It's important to note that while these higher intakes show promise for cardiovascular health, more research is needed to establish definitive dosage recommendations. Additionally, individuals taking blood-thinning medications should consult their healthcare provider before increasing their vitamin K intake, as it can interact with these drugs[4].
Citations:
[1] Vitamin K2—a neglected player in cardiovascular health: a narrative review - PMC
[2] https://examine.com/supplements/vitamin-k/
[3] VITAMIN K AND HEART DISEASE – Asian Heart and Vascular Center
[4] Do You Get Enough Vitamin K?
[5] Vitamin K
[6] Growing evidence of vitamin K benefits for heart health – Nutrition & Health Innovation Research Institute
[7] Vitamin K: Health benefits, daily intake, and sources
[8] Low Levels of Vitamin K Linked to Cardiovascular Disease | dsm-firmenich Health, Nutrition & Care
[9] Diets rich in vitamin K linked to lower heart disease risk - Harvard Health
[10] New study finds growing evidence of Vitamin K value for heart health