As you age, you may need more vitamin K than you did as a younger adult. This fat-soluble vitamin plays a vital role in maintaining your bone density. According to MedlinePlus, up to half of all women and up to a fourth of all men older than 50 will suffer a fracture related to osteoporosis. Consuming adequate vitamin K in the foods you eat may reduce your risk of osteoporosis and fractures. However, older adults who take blood-thinning medication may need to control their intake of foods that are rich in vitamin K, which also promotes blood clotting.
Function
Found in dark green leafy vegetables and many vegetable oils, vitamin K contributes to a series of chemical reactions that allows your blood to clot. Vitamin K also enables your body to utilize calcium in bone formation. In older adults, low amounts of dietary vitamin K may lead to an increased risk of osteoporosis, a degenerative disease that results in porous, brittle bones. Postmenopausal women have an especially high risk of osteoporosis because of hormonal changes that result in more rapid bone loss.
Current Requirements
The adequate intake of vitamin K is 120 mcg per day for men ages 19 and older and 90 mcg per day for women ages 19 and older. The Institute of Medicine has not established different adequate intake levels for older adults. In addition to the amounts of this nutrient that you get from dietary sources, intestinal bacteria produce a certain amount of vitamin K. According to the Linus Pauling Institute, the amount of vitamin K that bacteria contribute toward your daily requirement is unclear. Eating broccoli, kale, olive or canola oil may be the most reliable way to meet your need for vitamin K.
Recommendations
A clinical review published in 2007 in "Current Opinion in Clinical Nutrition and Metabolic Care" proposed that older adults may need more than the recommended amounts of vitamin K to prevent osteoporosis and fractures. Although many older adults get more vitamin K in their diet than younger men and women, other seniors are not meeting their daily requirements, according to the article. In order to optimize the benefits of vitamin K for bone mineralization and osteoporosis prevention, adults 65 and older should take a multivitamin supplement containing vitamin K and eat at least 1 cup of dark green leafy vegetables, such as kale, turnip greens, spinach or broccoli, each day. Ask your health-care provider to recommend a multivitamin supplement that contains the amount of vitamin K that's appropriate for your needs.
Precautions
Eating large quantities of leafy green vegetables or other foods that are rich in vitamin K may be unsafe for older adults who take blood-thinning medications. Vitamin K can interfere with the effects of warfarin and other anticoagulants by shortening clotting time. According to the Linus Pauling Institute, adults who take blood thinners may consume up to the adequate intake of vitamin K each day. Eating consistent daily servings of foods that are high in vitamin K within the guidelines recommended by your health-care provider may help you keep your clotting time in the target range. Consult your provider before increasing the amount of vitamin K in your diet.
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