Vitamin K is needed by the body to function properly. Without vitamin K, your blood would not be able to clot and a simple paper cut could result in excessive blood loss. Vitamin K can be found in many foods in the diet. Because of this, deficiency is rare. Because it is a fat-soluble vitamin, it is best absorbed by the body when consumed with foods containing fat.
Function
Vitamin K is an important fat-soluble vitamin that is needed by the body to clot blood. In addition, vitamin K is also important for bone health. Vitamin K helps calcium to be used more efficiently by the body. High vitamin K intake is associated with improved bone density and fewer bone fractures.
Recommendations
It is recommended that adult males, over the age of 19, consume 120 mcg vitamin K each day. The recommended daily allowance, or RDA, for adult females is slightly less at only 90 mcg per day. Infants require the least amount of vitamin K each day. Ages 0 to 6 months should receive 2 mcg of vitamin K per day, and those ages 7 to 12 months should receive up to 2.5 mcg per day. Vitamin K needs increase greatly with age. Each day, children ages 1 to 3 require 30 mcg, ages 4 to 8 require 55 mcg and ages 9 to 13 should receive up to 60 mcg vitamin K. Adolescents, ages 14 to 18, should consume 75 mcg vitamin K daily. It is recommended that pregnant and breastfeeding women consume at least 90 mcg of vitamin K each day to promote the health of both themselves and their baby.
Sources
Vitamin K can be found naturally in many foods, including cabbage, cauliflower, breakfast cereals, soybeans, olive oil, broccoli, parsley and green leafy vegetables, such as spinach and kale. Vitamin K is also produced by bacteria in the stomach. Currently, insufficient research is available to quantify the amount made and its affect on daily vitamin K intake needs. Vitamin K supplements are available both alone and as multivitamins. They range in dose from 10 to 120 mcg per serving.
Risks
Certain medications can affect, or be affected by, vitamin K intake and absorption. Antibiotics, phenytoin and prescription cholesterol-lowering and weight-loss medications can all reduce the absorption of vitamin K in the body. Excess or irregular vitamin K intake can also decrease the effectiveness of anticoagulants, or blood thinners, such as warfarin. Discuss your vitamin K intake with a doctor prior to beginning new medications to help prevent vitamin deficiencies and ensure the effectiveness of the medication.
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