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.
