Although not everyone has a diet high in vitamin K, a true deficiency is not common because bacteria in your intestines can make this fat-soluble vitamin and provide some of the vitamin K that you need. Some medications and illnesses, however, may increase your risk for a deficiency. It is also a good idea to consume a vitamin K-rich diet to limit your risk for blood clotting problems.
Benefits
Vitamin K has a role in bone mineralization, making a vitamin K-rich diet important for minimizing your risk for developing osteoporosis and your risk for bone fractures as you get older. It also appears to limit the mineralization of the arteries, decreasing your risk for heart disease.
Sources
Some of the best food sources for vitamin K are dark green leafy vegetables, such as kale, spinach, Swiss chard, lettuce, parsley, turnip greens and watercress. Other sources include asparagus, cabbage, broccoli, green tea and beef liver. Some vegetable oils, including canola oil, cottonseed oil, olive oil and soybean oil, also provide vitamin K.
Interactions
Before increasing the amount of vitamin K in your diet by large amounts, you should consult with your doctor, as vitamin K interacts with some medications. Those on blood thinners, such as warfarin, need to keep their intake of vitamin K steady, for example. High intakes of vitamin E or A can interfere with vitamin K absorption as well.
Recommended Amounts
Infants up to 6 months old should consume 2 micrograms per day of vitamin K, and those between 7 and 12 months old need 2.5 micrograms per day. Children between 1 and 3 years old need 30 micrograms per day, while those between 4 and 8 years old need 55 micrograms per day. Children between 9 and 13 years old need 60 micrograms per day and those between 14 and 18 years old need 75 micrograms per day. Adult men need 120 micrograms per day and adult women need 90 micrograms per day of vitamin K. While adequate amounts of vitamin K can usually be obtained by consuming leafy green vegetables on a regular basis, if you feel you are not getting enough of this vitamin, consult with your doctor about taking supplements.
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