Vitamin K is an essential vitamin for optimal health. It is a fat-soluble vitamin, which means that your body stores reserves of vitamin K for use as needed. You must obtain vitamin K from supplements or food sources, however, to prevent depletion and deficiency. Men of certain ages require a higher daily dose of vitamin K than women.
Daily Requirement
The daily requirement of vitamin K is identical for males and females through adolescence. Children from 1 to 3 years of age require 30 micrograms of vitamin K per day; 55 micrograms through age 8; 60 micrograms through age 13; and 75 micrograms through age 18. Male adults, however, require 12 micrograms of vitamin K per day, while female adults require 90 micrograms, according to the University of Maryland Medical Center.
Purpose of Vitamin K
The primary purpose of vitamin K is to enhance the production of platelets that aid in blood clotting, according to Phyllis Balch, author of "Prescription for Nutritional Healing." This may help reduce the risk of excessive bleeding from flesh wounds, peptic ulcers and internal injuries. Vitamin K also enhances your body's ability to assimilate calcium from food sources. This may help prevent loss of bone density, and may reduce your risk of bone and tooth fractures.
Sources
Green, leafy vegetables such as kale and spinach are among the richest sources of natural vitamin K, according to Balch. Other sources include beef liver, eggs, Brussels sprouts, cabbage, avocados, strawberries and oats. Certain herbs, such as shepherd's purse, alfalfa, nettle and oat straw also contain vitamin K. Vitamin K supplements are also available through health food stores; however, they are sometimes difficult to find in supermarkets and drug stores as standalone supplements.
Considerations
Chronic use of antibiotics may deplete your body of vitamin K reserves, according to Balch. Also, boosting your intake of vitamin K may inhibit the action of prescription blood-thinning medications such as warfarin. If you have a chronic condition that impairs your body's ability to absorb nutrients, such as biliary atresia, Alagille's syndrome, Crohn's disease or ulcerative colitis, you may need more than the recommended daily intake of vitamin K. Check with your doctor to determine the correct daily dosage for your condition.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Vitamin K
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