- Food Energy or Total Calories
- Linoleic / Omega 6
- Alpha Linoleic / Omega 3
- Vitamin A (RAE)
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- 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.
- * Adequate Intakes
- mcg = micrograms
Best Plant Sources of Vitamin K:
- Green Leafy Vegetables
- Brussels Sprouts
- Swiss Chard
- Green Beans
- Romain Lettuce
- Green Tea