If you’re a mom-to-be who wants to learn more about the relationship between vegan vitamin K2 and pregnancy, you’re in good hands. We have all the information you need to know about taking vitamin K during pregnancy to ensure your baby's health, growth, and development.
The recommended dietary intake of vitamin K for pregnant women is 90 mcg per day. This group needs to consume enough vitamin K to support healthy pregnancy outcomes and avoid the side effects of a vitamin K deficiency.
Pregnant moms need to stay as informed as possible about how they can support themselves and their incoming babies, so we’ve made an article exploring the world of vitamin K and pregnancy, addressing safety concerns, recommended doses, and everything in between.
Is it safe to take vitamin K during pregnancy?
Every good mom’s priority is protecting her baby. You may be wondering: can you take vitamin K while pregnant?
The answer is that yes, it’s safe to take vitamin K during pregnancy in the recommended dosage.
Studies have shown that pregnant women with a vitamin K deficiency may need to take vitamin K supplements like prenatal vitamins to intake the amount necessary to support a healthy pregnancy.
Why do pregnant women need vitamin K?
But why exactly is it essential for pregnant women to get enough vitamin K?
Expectant mothers need to be intaking enough nutrients to support both their changing bodies and developing fetuses.
If nutritional recommendations for vitamin K are not met, pregnant women may start to suffer from the side effects of a vitamin K deficiency.
Side effects of vitamin K deficiency during pregnancy
Studies show that lack of vitamin K can be critical for pregnant women and newborns, as it may result in:
- Hemorrhages
- Maternal bleeding
- Neonatal bleeding
But now that we know the risks of low vitamin K levels, we may be wondering: What are the benefits of taking vitamin K during pregnancy?
Benefits of vitamin K during pregnancy
Proper vitamin K intake reduces the risk of adverse side effects, but it also helps to ensure positive pregnancy outcomes.
For example, the benefits of taking vitamin K while pregnant include:
- Blood coagulation support
- Faster wound recovery after delivery
- Cardiovascular support
However, pregnant women need to make sure that they aren’t only intaking vitamin K1 but are also getting a healthy dose of vitamin K2.
Vitamin K2 is a much rarer nutrient in the average western diet, and it’s essential for moms-to-be to consume enough of it, as studies show that this nutrient plays a role in:
- Bone formation
- Cardiovascular function
- Calcium transportation
- Preventing blood vessel calcification
Vitamin K2 has been used as a safe treatment option for women with pregnancy-associated osteoporosis, where bones become weak and more susceptible to fracturing while pregnant.
But exactly how much vitamin K do pregnant women need to stay healthy?
Recommended vitamin K dose for pregnant women
According to health experts, the recommended dietary intake for pregnant women is 90 mcg of vitamin K per day.
This is higher than the RDI for the average adult, as pregnant women need to be getting enough of this vitamin for two. But you may be wondering: how can pregnant women include more vitamin K in their diet?
Sources of vitamin K
Moms-to-be (and anyone) can increase their vitamin K intake by consuming it from the following sources:
- Spinach
- Kale
- Broccoli
- Collard greens
- Cabbage
- Asparagus
- Green beans
- Kiwi
- Vitamin K supplements
Sources of vitamin K2
It’s important to note that vitamin K2 cannot be found in the leafy greens listed above. Instead, sources of vitamin K2 include the following:
- Natto
- Eel
- Cheese
- Beef liver
- Sauerkraut
- Butter
- Egg yolks
- Vitamin K2 supplements
Can you take vitamin K while breastfeeding?
According to the Centers for Disease Control and Prevention (CDC), breast milk is typically low in vitamin K, even for moms taking a vitamin K supplement. That’s why all newborns generally receive vitamin K at birth via a shot to avoid deficiency of this crucial nutrient.
Side effects of vitamin K deficiency in newborns
While vitamin K deficiencies in newborns are generally rare, they can be dangerous. Symptoms that indicate a newborn is lacking in vitamin K include:
- Blood in urine
- Blood in bowel movements
- Excessive bruising
- Irritability
A vitamin K injection should help to prevent these symptoms from occurring, but any moms noticing signs of low vitamin K levels in their infants should see a doctor - and any breastfeeding moms who feel they may have a deficiency of their own should consider taking vitamin K supplements to support their health.
The recommended dietary intake for new moms is the same for pregnant women, at 90 mcg of vitamin K per day.
Final thoughts
Pregnant moms need to consume enough vitamins necessary to support a healthy pregnancy, and vitamin K is no exception.
It can be essential for pregnant women to make an extra effort to consume vitamin K2, as this nutrient is already rare in the diet of the average western adult.
That’s precisely why FuelOrganics offers a high-quality vegan vitamin K2 supplement designed to fulfill this nutritional gap and support health and wellness.
For more information on vitamin K2, check out some of our other articles: Top 4 benefits of vitamin k2
Trusted sources
- Kellie F. J. (2017). Vitamin K supplementation during pregnancy for improving outcomes. The Cochrane Database of Systematic Reviews, 2017(6), CD010920. https://doi.org/10.1002/14651858.CD010920.pub2
- Shahrook, S., Ota, E., Hanada, N., Sawada, K., & Mori, R. (2018). Vitamin K supplementation during pregnancy for improving outcomes: a systematic review and meta-analysis. Scientific reports, 8(1), 11459. https://doi.org/10.1038/s41598-018-29616-y
- Brown, B., & Wright, C. (2020). Safety and efficacy of supplements in pregnancy. Nutrition reviews, 78(10), 813–826. https://doi.org/10.1093/nutrit/nuz101
- Vitamin K. Fact sheets for consumers. National Institutes of Health. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
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(2021). Do infants get enough Vitamin K from breast milk? Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/vitamin-k.html