Vitamin K

Vitamin K plays an important role in bodily function regarding the clotting of blood. It is a fat-soluble vitamin found primarily in green and leafy vegetables.

Vitamin K benefits

The primary benefit of vitamin K is that is allows the body to form blood clots which in turn, stop wounds from bleeding and allows the body to begin the healing process. There are a few studies out there that suggest vitamin K may play a role in bone density in the elderly.

Sources of vitamin K

Primary sources of vitamin K include green leafy vegetables like kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine and other green leaf lettuces. Brussels sprouts, broccoli, cauliflower, and cabbage also contain moderate amounts of vitamin K. Meats, eggs, and cereals contain small amounts of vitamin K.

Recommended amounts

Set forth by The Food and Nutrition Board at the Institute of Medicine, the recommended intakes for individuals (Adequate Intakes) for vitamin K are below (some individuals may be placed on a plan that requires lower or higher than normal amounts to manage a specific issue they may be experiencing).

Table 1: Recommended Intakes for Individuals (Adequate Intakes) for vitamin K1
Age	Amount
0-6 months	2mcg/day
7-12 months	2.5mcg/day
1-3 years	30mcg/day
4-8 years	55mcg/day
9-13 years	60mcg/day
14-18 years	75mcg/day
19+ years	90mcg/day

If you are on a blood thinner, you may need to decrease the amount of vitamin K you receive per day. Consult with your doctor regarding this circumstance.

Vitamin K deficiency

For one to experience a vitamin K deficiency is a very rare occurrence. It is usually a result of the body being unable to absorb the vitamin. If one is on a long-term antibiotic treatment, they may experience a vitamin K deficiency. Common symptoms individuals experience from a vitamin K deficiency are a higher probability to bruise and bleed.

Sources:
¹Vitamin K - All Information - http://www.umm.edu/ency/article/002407all.htm