Vitamin K is an important fat-soluble vitamin. This nutrient is stored in your liver and other fatty tissues. Vitamin K is found in certain foods and is also made by the bacteria that line the gastrointestinal tract.
Function of Vitamin K
Vitamin K is mainly required for blood clotting and preventing excessive bleeding. It plays a key role in the creation of coagulation factors, proteins that allow your blood to clot during instances of injury to your blood vessels. Vitamin K is also associated with better bone development and greater bone density levels, which is an important factor in reducing the risk of osteoporosis and fractures.
Recommended Intake
We need vitamin K in regular, small amounts. The recommended daily dosage of vitamin K is 90 micrograms per day for men and women over the age of 18. Adolescents between 14 and 18 should get around 75 micrograms daily, while kids from 4 to 13 need 55 micrograms daily. Infants from 0 to 12 months need 2 to 2.5 micrograms per day. Eating a healthy diet that includes lots of leafy green vegetables is the best way to get your vitamin K. However, some individuals may require additional vitamin supplements, especially if you are taking blood thinner medication. Failing to get enough vitamin K can have serious negative effects on your body.
Causes of Vitamin K Deficiency
Though vitamin K deficiency is rare, you may be at risk for this condition if your body is unable to absorb either fat or vitamin K from your intestinal tract. Patients with malabsorption disorders, such as cystic fibrosis, chronic pancreatitis and Crohn's disease, are at risk, as are those taking certain types of drugs. These include some antibiotics, which kill vitamin-K-producing bacteria, and anticoagulants such as warfarin. These drugs are vitamin K antagonists that directly counter the effect of the vitamin. People who consume large quantities of mineral oil are also at risk, since the oil interferes with the body's ability to absorb vitamin K.
Effects of Vitamin K Deficiency
A vitamin K deficiency can lead to serious consequences, primarily uncontrollable bleeding or hemorrhage. In newborn infants, this can be very dangerous -- severe cases can result in fatal bleeding into the brain. Other symptoms of vitamin K deficiency include easy bruising, blood in stools and urine, nose bleeds, abnormal bleeding in gums and heavy menstruation. People with low levels of vitamin K also tend to have weaker bone structure and run an increased risk of fractures.
Dietary Sources
There are many foods that contain vitamin K. The greatest sources are green, leafy vegetables and foods from the cabbage family such as spinach, broccoli, kale, cauliflower, collards and Brussels sprouts. Egg yolks, milk, cheese and other dairy products are also high in vitamin K. Liver is a good non-vegetable source for this vitamin as well. Synthetic supplements are also available if you need them; however, synthetic forms are available by prescription only and you should discuss supplementation with your doctor.
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