Vitamin K is one of many vitamins your body requires to function and stay healthy. The amount of vitamin K you need depends on your gender -- and if you develop a deficiency, you may temporarily need to consume more to increase your blood levels. Talk to your doctor about how much vitamin K you need and discuss dietary recommendations.
Function and Role of Vitamin K
Vitamin K is fat-soluble, which means your body stores it in your fatty tissue and liver. It plays a vital role in helping your blood clot properly, and in fact, without vitamin K, your blood could not clot. The health of your bones depends on this vitamin as well, as your body needs vitamin K to properly use calcium in the bones. There is increasing evidence that vitamin K reduces the risk of bone fractures, especially in postmenopausal women who are at risk for osteoporosis, notes the University of Maryland Medical Center, adding that studies have also shown bone-enhancing benefits from vitamin K supplements in other groups, such as athletes, as well.
Recommended Daily Intake and Sources
If you are an adult male over the age of 19, you need 120 micrograms of vitamin K a day; adult women in the same age group need 90 micrograms daily. Vitamin K is found is a variety of foods such as beef liver, turnip greens, spinach, parsley, asparagus, eggs and green tea. While cooking these foods does not alter the vitamin K levels, freezing them may destroy this vitamin Furthermore, the bacteria that line the gastrointestinal tract also make vitamin K.
Risks and Symptoms of a Deficiency
Because vitamin K is fat-soluble and your body is able to make it, it is rare to have a vitamin K deficiency. However, long-term use of antibiotics could temporarily destroy the vitamin-producing bacteria in your intestines, resulting in a mild deficiency. Additionally, people with conditions like biliary disease, cystic fibrosis or celiac disease may have trouble absorbing fat, and therefore, vitamin K, which can lead to a deficiency. Excessive bleeding from the gums, nose and other areas are the most common symptoms of a deficiency. See your doctor if you experience this or are concerned about your vitamin K levels.
Considerations and Precautions
If you are on blood-thinning medications, vitamin K can alter their efficacy and as such, your doctor may advise you to limit foods that are rich sources of this vitamin. This vitamin can interact with other medications as well, such as anticonvulsants, so it is important to tell your doctor about any medications you are taking, as well as discuss any dietary or supplement changes with him before you make them.
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