Vitamin K
Topics covered:
- What is vitamin K?
- What does vitamin K do for us?
- What types of foods contain vitamin K?
- What is the Recommended Daily Allowance (RDA)?
- Are there health risks associated with vitamin K?
- Nutritional studies, articles and updates on vitamin K
- References
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Vitamin K is a fat-soluble essential micronutrient that can be classified as either K1 or K2 (Vitamin K3 is not a nutrient).
What does Vitamin K do for us?
Vitamin K helps the liver build proteins that develop bone tissue, prevent bone density loss, and promote normal blood clotting. There are two types of Vitamin K:
- Vitamin K1 (phytonadione) is derived from plant products and is essential for blood clotting. Vitamin K1 can be found in foods such as vegetable oils, beans, dark berries, broccoli, lettuce, spinach, and collard greens.
- Vitamin K2 (menaquinones) is derived from animal products or it is naturally produced by the bacteria in our small intestine (about 50% of the needed daily amount). Either way, K2 assists in bone development and may reduce age-related bone density loss. Vitamin K can be found in foods such as meats, eggs, soy, and dairy products.
What types of foods contain Vitamin K?
Vitamin K can naturally be found in meats, eggs, beans, soy, dairy products, vegetable oils, dark berries, and vegetables.
What is the minimum Recommended Daily Allowance?
Ages 0-6 months: 2 mcg
Ages 7-12 months: 2.5 mcg
Ages 1-3 years: 30 mcg
Ages 9-13 years: 60 mcg
Ages 14-18 years*: 75 mcg
Ages 19+*: 90 mcg
*If you are pregnant or breast feeding, consult with a dietitian for your RDA.
Are there health risks associated with Vitamin K?
Vitamin K deficiency can lead to easy bruising, excessive bleeding, and bone density loss.
Nutritional studies, articles and updates on vitamin K:
>>>Vitamin K may fight inflammation linked to chronic disease by Tufts University
- Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010.
- “Fortify your knowledge about Vitamins.” U.S. Food and Drug Administration. February 21, 2009. Retrieved May 10, 2011 <http://www.fda.gov>
- “Vitamin K.” U.S. National Library of Medicine. March 16, 2011. Retrieved May 31, 2011 <http://www.nlm.nih.gov/medlineplus>
- “Vitamin K.” Harvard School of Public Health. 2011. April 15, 2011 <http://www.hsph.harvard.edu/nutritionsource/index.html>
- “Vitamin K.” American Cancer Society. October 2, 2010. Retrieved April 15, 2011. <http://www.cancer.org>
- “Vitamin K.” Health Supplements Nutritional Guide. 2008. Retrieved April 15, 2011 <http://www.healthsupplementsnutritionalguide.com>
- Griffin, Morgan R. “Vitamin K.” WebMD. David C Leopold, MD. December 8, 2010. Retrieved April 21, 2011 <http://www.WebMD.com>
- Turner, R. Elaine, Wendy J. Dahl. “Facts about Vitamin K1.” University of Florida IFAS Extension. June, 2001. Retrieved May 7, 2011 <http://edis.ifas.ufl.edu/pdffiles/FY/FY20900.pdf>
Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.
General Safety Advisory
This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.