Vitamin K

What is Vitamin K?

Vitamin K is a liposoluble (soluble in fat) vitamin known for its function to assist in blood clotting (during injuries and cuts.)

Functions in the human body

  • It is necessary for proper blood clotting
  • It is important to maintain bone health

Symptoms of deficiency

Vitamin K deficiency is very rare and manifests itself with longer-lasting bleeding and bruising.

Symptoms of an overdose

These symptoms may occur only with the use of a synthesized vitamin K (in the form of a supplement.) Overdosing with vitamin K can contribute to liver damage, red cell destruction, tiredness, a yellow coloring of the eyes and skin.

In what quantities do we need vitamin K?

Infants 0-6 months, 2mcg/day 7-12 months, 2,5mcg/day  
Children 1-3 years, 30mcg/day 4-8 years, 55mcg/day 9-13 years, 60mcg/day
Adolescents and adults Boys and girls 14-18 years, 75mcg/day Male > 19 years, 120mcg/day Female > 19 years (including breastfeeding and pregnant) -90mcg/day

Which food is the best source of vitamin K * (the values ​​for the amount of vitamin K are given for 100gr of the listed product)

Kale 817 mcg
Spinach 483 mcg
Parsley 1640mcg
Broccoli 102 mcg
Brussel spouts 177 mcg
Lettuce 174 mcg

* Some forms of vitamin K are also synthesized by our gastrointestinal microflora (ie by the good bacteria that are found in our intestines).

** When using the anticoagulant drug warfarin you should consider your vitamin K intake. It is not necessary to strictly avoid foods rich in vitamin K, but the intake of vitamin K should be more constant, ie there shouldn’t be any major variations in the amount of vitamin K taken.

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