Vitamin K is produced by bacteria that live in your intestines. It also comes from food sources. The human requirement for vitamin K is small -- the daily requirement is 120 mcg for men, and 90 mcg for women. This vitamin plays several important roles in human health.
Cancer Prevention
Vitamin K may help reduce the risk of non-Hodgkin lymphatic cancer. According to a study documented by the American Association for Cancer Research, participants who consumed at least 108 mcg of vitamin K per day experienced a 45 percent lower rate of lymphatic cancer than those who consumed less than 39 mcg per day. However, because the study did not account for other lifestyle factors, such as overall dietary habits and exercise, evidence linking vitamin K intake to lymphatic cancer prevention is not conclusive.
Osteoporosis Prevention
Vitamin K may enhance your body's ability to absorb and use calcium, which may prevent osteoporosis, according to the University of Maryland Medical Center. Vitamin K deficiency is linked to lower bone density, and may be a factor in the development of osteoporosis. Consumption of vitamin K may reduce the risk of bone fractures, particularly for postmenopausal women.
Blood Coagulation
Your body depends on vitamin K to help coagulate blood, which helps prevent excessive bleeding from wounds. This vitamin aids in the production of platelets necessary for clotting, according to Phyllis Balch, author of "Prescription for Nutritional Healing." It may also prevent liver bleeding in patients with cirrhosis, and may reduce the bleeding of peptic ulcers. Vitamin K supplements are particularly important for blood coagulation if you have a disorder, such as biliary atresia or Alagille syndrome, that causes poor absorption of vitamins from food sources.
Food Sources
Several common foods can help add vitamin K to your diet. These include green, leafy vegetables such as kale and spinach, as well as strawberries, avocados, turnip greens, asparagus, romaine lettuce and cabbage. Beef liver is also a rich source of vitamin K.
References
- American Association for Cancer Research; Vitamin K May Decrease Lymph Cancer Risk; J. Cerhan, et al.; April 2010
- University of Maryland Medical Center: Vitamin K
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
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