Are You Getting Enough Essential Vitamin K?

Vitamin K is an essential nutrient that your body requires for optimal health. This vitamin is necessary for proper cell function and tissue healing.

Learn more about this important nutrient:

1. What is vitamin K?

Vitamin K is considered an essential vitamin that you can't live without. Vitamin K supports these bodily processes:

* Blood clotting
* Balancing calcium levels in the body
* Maintaining blood vessels
* Bone health

2. How much vitamin K do you need?

The amount of vitamin K you require will depend on your age and gender.

* In general, it's recommended that adult men have 120 micrograms (mcg) of this vitamin a day.

* Adult women should have 90 mcg of vitamin K a day.

* Teens should have 75 mcg of vitamin K a day, while younger children may need lower amounts.

3. Vitamin K diet sources.

Dark, leafy greens are the most common source of vitamin K. Kale, spinach, broccoli and other dark green vegetables tend to have large amounts of this vitamin.

* You can also find vitamin K in Swiss chard, romaine lettuce, turnip greens, collard greens, mustard greens, soy beans, cauliflower, green peas, and cabbage.

* Although vegetables tend to have a lot of this nutrient, they're not the only source. You can also add beans, tuna, blueberries, and other foods to get more vitamin K in your diet.

4. Are you getting enough?

If you're eating a healthy diet with many vegetables and fruits, you may have enough vitamin K. However, it's not always easy to tell.

* A healthy diet tends to include enough vitamin K. For example, one cup of kale has more than the recommended daily value of vitamin K that an adult needs.

* Nevertheless, it's possible you may not be getting enough. If you have digestive problems, malabsorption, or liver problems, it may be necessary to take supplements. Conditions such as cystic fibrosis, celiac disease, or Crohn's disease can cause a vitamin K deficiency. In other cases, your medications can interfere with the absorption of this essential vitamin.

* If you think you might be short on this important nutrient, talk to a medical professional about your concerns. If you need to supplement your diet, there are many types of vitamins that include vitamin K. Choose one that works for you.

5. Special precautions.

If you take any type of blood thinners, it's crucial to be careful with vitamin K. Blood thinners can interact with both food and supplements that contain large amounts of vitamin K.

* Talk about your medications with your physician and discuss how much vitamin K is in your diet and vitamin pills. You may need to make adjustments to avoid complications.

6. Symptoms of low vitamin K levels.

If you're experiencing these symptoms, seek immediate medical care:

* First, you may have trouble after a small cut with the blood refusing to clot. Bleeding and blood clotting issues are common with this type of deficiency. You may experience internal digestive system bleeding, gum bleeding, nose bleeds, or other types of issues.

Talk to your doctor about vitamin K and ensure that you're getting enough for optimal health. Always consult a medical professional before making drastic dietary changes or trying new supplements or pills.

Are You Getting Too Much Calcium?

You've probably heard you need more calcium to have strong bones and a healthy body. However, are you aware of the risks of taking too much calcium? You can overdose on this mineral, and there are side effects.

Your body needs calcium, but it's important to take the right amount of this important mineral:

1. Daily calcium requirements.

In order to understand why too much calcium is dangerous, be aware of how much calcium you need to take every day. The recommendations vary based on your age, gender, and health history.

* In general, children need 1,000 to 1,300 mg a day. Adults need 1,000 mg a day. However, women over the age of 70 need 1,200 mg a day.

2. Constipation.

One of the most common side effects of taking too much calcium is constipation.

* This usually occurs if you take too many supplements that have high levels of calcium. It's rare for you to get constipation from calcium in foods, but it can happen if you overeat.

3. Kidney stones.

You can have a higher risk of kidney stones from taking too much calcium.

* Several studies have found that those who take excessive amounts of mineral supplements are more likely to have kidney stones.

4. Other health issues.

By overdosing on calcium, you may notice several health issues at the same time. Some of the most common issues are nausea, weakness and the loss of appetite. You may also experience excessive thirst. You may have vomiting and feel unwell for a long period.

* High levels of calcium can affect iron absorption in your body.

* It's also possible to have a more serious reaction from overdosing on calcium that includes an irregular heartbeat. You may also have mental confusion and high blood pressure. One of the biggest risks is a coma.

5. How to prevent issues.

Most experts share that prevention is easier than solving the issues that arise from taking too much calcium.

* Be careful with the supplements you take and how many vitamins you take at the same time. If you combine multiple pills and minerals, then you can easily overdose on calcium.

* It's important to discuss your calcium levels with a doctor. They can recommend diet changes and supplements that are safe.

6. Focus on food instead of pills.

It may be tempting to reach for a bottle of calcium supplements instead of working on your diet. However, you're putting yourself at risk and may not be helping your body.

* Nutritionists recommend that you focus on the food you eat instead of trying to supplement with pills. Calcium is readily available in multiple foods.

* You can find it in dairy products, but there are other options if you're lactose intolerant or vegan.

* Calcium is in kale and broccoli. Many dark leafy vegetables have high levels of this mineral.

* It's also in salmon and sardines.

* You can get more calcium by eating fortified foods such as cereals, breakfast bars, granola, and others.

* Many nuts also have this mineral.

Calcium is considered an essential mineral and has multiple health benefits. Although your body requires it, it's important to ensure you're not taking too much. In most cases, you'll get better results by eating calcium-rich foods instead of taking supplements, but discuss your particular needs with your doctor.

Learn more about your health online when you read the rest of our information here about: Vitamins guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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