Introduction
Vitamin K is a fat-soluble vitamin found in foods and dietary supplements. It plays an important role in health, including helping your body form clots to stop bleeding. It also helps build strong bones and may protect against heart disease. But how much vitamin K per day should you consume?
The Recommended Daily Allowance of Vitamin K for Adults
The Institute of Medicine recommends that adults over the age of 19 get 90 micrograms (mcg) of vitamin K each day. This recommendation is based on the amount of vitamin K needed to ensure adequate levels of circulating vitamin K-dependent proteins in the body. The Adequate Intake (AI) of vitamin K for infants up to 12 months old is 2 mcg per day and increases to 55 mcg per day for children 1-13 years old.
Sources of Vitamin K and How to Eat More of It
Most people can easily meet their daily vitamin K needs through diet alone. There are two types of vitamin K: phylloquinone (vitamin K1) and menaquinones (vitamin K2). Foods rich in vitamin K1 include leafy green vegetables such as spinach, kale, Brussels sprouts, Swiss chard, collards, and turnip greens. Other sources of vitamin K1 include broccoli, cauliflower, cabbage, asparagus, kiwi, avocado, olive oil, and soybean oil. Vitamin K2 is found in fermented foods like sauerkraut, cheese, and yogurt, as well as egg yolks, butter, and organ meats.
If you’re looking for ways to increase your intake of vitamin K, try adding more leafy green vegetables to your meals. You can also try using olive oil or butter as a replacement for other cooking oils. Eating more fermented foods like sauerkraut, cheese, and yogurt is another great way to add more vitamin K2 to your diet. Additionally, taking a daily multivitamin can help ensure you’re getting enough of this nutrient.
Health Benefits of Vitamin K
Vitamin K is essential for proper blood clotting, which is vital for wound healing and preventing excessive bleeding. It also helps build strong bones by activating proteins that are necessary for bone formation. In addition, research suggests that vitamin K may be beneficial for heart health. Several studies have found that people with higher intakes of vitamin K are less likely to develop coronary artery calcification, a risk factor for heart disease.
Vitamin K Deficiency: Symptoms and Treatment
Vitamin K deficiency is rare but can occur in people who have difficulty absorbing fat from the intestines due to certain medical conditions such as celiac disease or cystic fibrosis. Symptoms of vitamin K deficiency include easy bruising, nosebleeds, and excessive bleeding from cuts. If left untreated, it can lead to life-threatening complications such as internal bleeding.
If you suspect you may have a vitamin K deficiency, your doctor can diagnose it with a blood test and recommend treatment options. Treatment typically involves taking a vitamin K supplement and making dietary changes to increase your intake of vitamin K-rich foods.
Vitamin K Overdose: Risks, Symptoms and Treatment
It’s possible to take too much vitamin K, although it’s rare. Signs of a vitamin K overdose include nausea, vomiting, stomach pain, and diarrhea. If you experience these symptoms, seek medical attention right away.
Your doctor can diagnose a vitamin K overdose with a physical exam and blood tests. Treatment typically involves reducing your intake of vitamin K and taking medications to reduce the absorption of vitamin K in the intestines. In extreme cases, a blood transfusion may be necessary.
Conclusion
Vitamin K is an essential nutrient that plays a key role in maintaining good health. It helps your body form clots to stop bleeding and is also important for bone health and heart health. Most people can meet their daily vitamin K needs through diet alone. The recommended daily allowance for adults is 90 mcg, and for children 1-13 years old, the Adequate Intake is 55 mcg. If you suspect you may have a vitamin K deficiency or overdose, speak to your doctor for diagnosis and treatment.
