Vitamin K is an essential nutrient that plays a role in blood clotting and bone health. A vitamin K deficiency is rare because it is available in food sources, and it is produced in your intestines by bacteria. However, some health conditions, such as Crohn's disease, can lead to a deficiency in this vitamin and increase your risk of bleeding. Many health conditions can benefit from consuming an adequate amount of vitamin K.
Recommended Intakes
According to the University of Maryland Medical Center, infants from birth to 6 months should consume 2 micrograms of vitamin K per day, while infants from 7 to 12 months should consume 2.5 micrograms. As you grow older, your vitamin K requirements increase. Males who are 19 years and older should consume 120 micrograms of vitamin K per day, while females should consume 90 micrograms per day.
Sources of Vitamin K
You can meet your vitamin K requirements by consuming vitamin K-rich foods. Dark leafy greens, which include kale, dark green lettuce, broccoli, kale, spinach, and turnip greens, are the richest sources of vitamin K. Other good sources include beef liver and green tea. The green color of many of these foods is due to the presence of chlorophyll that contains the vitamin K. Be cautious when storing these foods because freezing can damage the vitamin K, while heating has no effect. In addition to these foods, you can also find vitamin K in a supplement form. You can consult your doctor if you think you may need a supplement.
Role in Blood Clotting
Vitamin K can help lower your risk of bleeding if you have malabsorption syndromes, liver disease, or bleeding that results from prolonged antibiotic use. In many countries, including Canada, the United States and Great Britain, all newborns receive a vitamin K injection to reduce the risk of hemorrhage following delivery. This is because newborns do not possess the vitamin K-producing bacteria needed upon birth and are unable to receive enough from breast milk. Over time, infants are able to produce vitamin K on their own.
Important for Healthy Bones
Vitamin K helps your body use calcium properly. A higher level of vitamin K is associated with a greater bone density, while low levels are associated with osteoporosis. Osteoporosis is a bone disorder in which the bones become weak and your risk for falls and fractures is increased. To help maintain strong bones, you should consume vitamin K-rich foods or talk to your doctor about whether a supplement might benefit you.
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