Vitamin K is a fat-soluble group of lipophilic, hydrophobic vitamins found in various foods. An adequate amount of vitamin K needs to be consumed to maintain body functions and basic life processes. The U.S. Department of Agriculture is responsible for setting the recommended daily intake of vitamin K and provides specific nutritional information regarding the vitamin.
Function
Vitamin K serves several functions in the body, including assisting in blood clotting by coagulating blood. According to the Linus Pauling Institute, it also helps bone mineralization by allowing the body to absorb calcium and promotes cell growth and development.
Size
According to the Linus Pauling Institute, recommended vitamin K intake is based on age and sex. Infants up to 6 months old require 2.0 mcg per day, and those from 6 to 12 months old require an additional 0.5 mcg per day. The requirement is 30 mcg per day for children from 1 to 3, increasing to 55 mcg until the age of 8, then to 60 mcg until the age of 13. Adolescents need 75 mcg per day. Male adults require 120 mcg per day, but females require only 90 mcg.
Effects
According to the Institute of Medicine, no adverse effects have been associated with the consumption of vitamin K through food and supplements within the recommended daily amounts. This does not rule out the possibility of adverse effects at high dosages. Staying within the recommended guidelines from the USDA can ensure optimal health and body function.
Foods
The USDA database of food composition recommends several foods as sources of vitamin K. Plant-like vegetables and certain vegetable oils contain the highest amounts of vitamin K. The best sources include uncooked kale, cooked broccoli, raw spinach, salad greens, Brussels sprouts and cabbage. Vegetable oils such as soybean, canola and olive contain vitamin K.
Warning
According to the USDA, low vitamin K intake is linked to an increased risk of hip fractures in men and women. Vitamin K plays an important role for allowing calcium to absorb into bones and inadequate consumption prevents proper bone formation and strength. The Linus Pauling Institute says that vitamin K deficiency also can impair the body's blood-clotting ability.
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