Vitamin K is a fat-soluble nutrient that is essential for blood clotting and bone health. It also plays a role in heart health and immune function.
There are different types of vitamin K, including vitamin K1 (phylloquinone) found in leafy greens, and vitamin K2 (menaquinone) found in animal products and fermented foods.
Functions of Vitamin K
Blood Clotting: Vitamin K is required for the production of several coagulation factors, which are proteins that help in the clotting process.
Without adequate vitamin K, the body is unable to produce enough of these clotting factors, which can cause excessive bleeding, bruising, and other bleeding disorders.
Bone Health: Vitamin K is also important for bone health. It helps in binding calcium to the bones, which makes them stronger.
Vitamin K also regulates osteoblasts – the cells that form new bone tissue – and osteoclasts – the cells that break down old bone tissue.
Heart Health: Vitamin K may play a role in heart health by reducing the risk of calcium build-up in the arteries, which can lead to heart disease.
Vitamin K2 – the type found in animal products and fermented foods – seems to be particularly effective in this regard.
Immune Function: Vitamin K may also play a role in immune function. It has been shown to activate certain immune cells, which can help in fighting infections and diseases.
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Sources of Vitamin K
The best sources of vitamin K are leafy greens such as spinach, kale, and collard greens. Other good sources include broccoli, brussels sprouts, asparagus, cucumber, green beans, and cabbage.
Vitamin K is also found in animal products such as egg yolks, meat, and dairy products. Fermented foods such as natto (a type of fermented soybean), sauerkraut, and cheese are also good sources of vitamin K2.
Recommended Daily Intake of Vitamin K
The recommended daily intake of vitamin K varies depending on age and gender. The following are the recommended daily intakes of vitamin K in micrograms (mcg):.
- Infants (0-6 months): 2-2.5 mcg
- Infants (7-12 months): 2.5-2.8 mcg
- Children (1-3 years): 30 mcg
- Children (4-8 years): 55 mcg
- Children (9-13 years): 60 mcg
- Teens (14-18 years): 75 mcg for boys, 60 mcg for girls
- Adults (19+ years): 90-120 mcg for men, 60-90 mcg for women
- Pregnant women: 90 mcg
- Lactating women: 90 mcg
Symptoms of Vitamin K Deficiency
Vitamin K deficiency is rare in healthy adults because the body can store vitamin K in the liver. However, certain conditions can cause vitamin K deficiency, such as:.
- Malabsorption disorders such as celiac disease, Crohn’s disease, and ulcerative colitis
- Long-term use of antibiotics
- Liver disease
- Chronic alcoholism
The symptoms of vitamin K deficiency include:.
- Excessive bleeding and bruising
- Easy bruising
- Heavy menstrual bleeding
- Bone fractures
Precautions
Vitamin K supplements can interact with certain medications, such as blood thinners like warfarin. If you are taking any medications, talk to your healthcare provider before taking vitamin K supplements.
The Bottom Line
Vitamin K is an important nutrient that plays a key role in blood clotting, bone health, heart health, and immune function. It is found in leafy greens, animal products, and fermented foods.
The recommended daily intake of vitamin K varies depending on age and gender. Vitamin K deficiency is rare, but certain conditions can cause it. Vitamin K supplements may interact with certain medications, so talk to your healthcare provider before taking them.
