Vitamin K
Vitamin K is a fat-soluble vitamin that is best absorbed in the intestines when consumed with a source of fat. This vitamin is essential for blood clotting and maintaining the health of your bones and other tissues.
Other names
- Phylloquinone
- Phytomenadione
- Phytonadione
Sources
Most people get enough vitamin K from their diets. Foods high in vitamin K include the following:
- Dark green vegetables (e.g., kale, broccoli)
- Leaf vegetables (e.g., Brussels sprouts, endive, radicchio)
- Fresh and dried herbs
- Certain vegetable oils (e.g., soybean, canola)
- Soybeans (edamame), kidney beans, and split peas
Although our bodies are able to produce vitamin K, it's still important to consume foods that contain it, ideally in combination with a source of fat to enhance absorption.
Approximate vitamin K content
| Food | Portion | Content |
|---|---|---|
| Parsley, fresh | 125 mL | 520 mcg |
| Kale, raw, chopped | 250 mL | 500 mcg |
| Spinach, boiled | 125 mL | 470 mcg |
| Swiss chard, boiled | 125 mL | 300 mcg |
| Brussels sprouts, boiled | 4 | 125 mcg |
| Broccoli, boiled, chopped | 125 mL | 125 mcg |
| Green onion, chopped | 125 mL | 110 mcg |
| Radicchio, chopped | 250 mL | 110 mcg |
| Food | Portion | Content |
|---|---|---|
| Leaf lettuce, raw, chopped | 250 mL | 80 mcg |
| Asparagus, boiled | 6 spears | 50 mcg |
| Soybean oil | 15 mL | 25 mcg |
| Fresh soybeans (edamame), boiled | 125 mL | 20 mcg |
| Dried herbs (basil, thyme, sage) | 5 mL | 15 mcg |
| Soft margarine | 15 mL | 15 mcg |
| Canola oil | 15 mL | 10 mcg |
People taking blood thinners such as warfarin (Coumadin) should pay particular attention to their dietary intake of vitamin K. It's important that they consistently consume a sufficient amount of vitamin K. A consultation with a health care professional is recommended.
Adequate intake (AI)
AI is the recommended average daily nutrient intake based on estimates of nutrient intake by groups of healthy people.
Vitamin K Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 30 mcg | 30 mcg |
| 4-8 years old | 55 mcg | 55 mcg |
| 9-13 years old | 60 mcg | 60 mcg |
| 14-18 years old | 75 mcg | 75 mcg |
| 19-50 years old | 120 mcg | 90 mcg |
| > 50 years old | 120 mcg | 90 mcg |
| Age | ||
|---|---|---|
| Pregnancy | ||
| ≤ 18 years old | 75 mcg | |
| 19-50 years old | 90 mcg | |
| Breastfeeding | ||
| ≤ 18 years old | 75 mcg | |
| 19-50 years old | 90 mcg |
Deficiency
In children and adults, vitamin K deficiency is rare and is generally the result of malabsorption syndrome, liver disease or the use of drugs like certain antibiotics. This can result in haemorrhaging and bruising as well as weakening of the bones.
Newborns have a natural vitamin K deficiency which can lead to vitamin K deficiency bleeding. This is prevented by the administration of a supplement shortly after birth.
Toxicity
Dietary vitamin K is not toxic.
Supplements
Generally speaking, supplements are not necessary except in newborns.
Vitamin K is also a widely used antidote for anticoagulants.
Taking supplements can pose certain health risks, so it's advisable to consult your health care provider before taking them.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.