NUTRIENT GLOSSARY

MACRONUTRIENTS

VITAMINS

MINERALS

Vitamin K

What is Vitamin K?

Vitamin K is a fat-soluble vitamin which your body stores in its fat tissue and liver.  Vitamin K is necessary for normal clotting of the blood and is a critical nutrient for bone health.  In addition to being found in leafy green foods, the bacteria in your intestines can make vitamin K.

There are 3 forms of vitamin K:

  • Vitamin K1 or phylloquinone (Made by plants. We get up to 90% of our vitamin K intake in this form.)
  • Vitamin K2 or menaquinone (Made by bacteria in our bodies.)
  • Vitamin K3 or menaphthone or menadione (May cause excessive oxidative stress and cell damage.  K3 is not allowed to be sold as a dietary supplement)

Vitamin K1 is the only form available in the U.S. as a supplement.

What Vitamin K Does for You:

  • Allows your blood to clot normally
  • Helps protect your bones from fracture and bone loss
  • Helps prevent calcification of your arteries
  • May protect against liver and prostate cancer

What Happens When there is a Vitamin K Deficiency:

  • Excessive bleeding (including heavy menstrual bleeding, gum bleeding, bleeding within the digestive tract, or nose bleeding)
  • Easy bruising
  • Calcification of the blood vessels or heart valves
  • Problems with Bone fracture or bone weakening

What Happens When Too Much Vitamin K is Consumed:

No adverse effects have been reported for higher levels of vitamin K intake from foods and/or supplements, except for vitamin K3 (also known as menaphthone or menadione.  K3 is not allowed to be sold as a dietary supplement).

How Much Vitamin K do You Need?

This table presents Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) recommended by the USDA to maintain a healthy diet.

  Vit K
(mcg/day)
   
Infants  
0-6 mos 2.0*
7-12 mos 2.5*

Children		  
1-3 yrs 30*
4-8 yrs 55*

Males		  
9-13 yrs 60*
14-18 yrs 75*
19-50 yrs 120*
51+ yrs 120*

Females		  
9-13 yrs 60*
14-18 yrs 75*
19-50 yrs 90*
51+ yrs 90*

Pregnancy		  
14-18 yrs 75*
19-50 yrs 90*

Lactation		  
14-18 yrs 75*
19-50 yrs 90*

 

NOTES:

  • * Adequate Intakes
  • mcg = micrograms

Best Plant Sources of Vitamin K:

  • Green Leafy Vegetables
  • Brussels Sprouts
  • Swiss Chard
  • Green Beans
  • Romain Lettuce
  • Cabbage
  • Cauliflower
  • Blueberries
  • Tomatoes
  • Green Tea

SOURCES:

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