Vitamin K is an essential nutrient that your body requires for optimal health, and low vitamin K levels can be detrimental to your health. This vitamin is necessary for proper cell function and tissue healing.
Learn more about this important nutrient:
What is Vitamin K?
Vitamin K is a fat-soluble vitamin that’s important for normal blood clotting. It also helps to maintain bone health and prevent fractures. So, you can see why getting enough vitamin k is essential to your health and well-being.
It’s one of the few vitamins that can be stored in your body, so you don’t need to eat foods that contain vitamin K every day. But if you’re deficient in vitamin K and pregnant, it can lead to a condition called hemorrhagic disease of the newborn (HDN), which causes excessive bleeding in infants shortly after birth.Vitamin K deficiency is rare, but it can occur when people have liver disease or are taking anticoagulants like Warfarin (Coumadin) or other blood thinners.
Vitamin K can be found in two different types of foods: phylloquinone (K1) and menaquinone (K2). Phylloquinone is primarily found in plants, while menaquinone is produced by bacteria in your gut.
How Much Vitamin K Do You Need?
The amount of vitamin K you require will depend on your age and gender. To get enough vitamin K, these are the guidelines:
In general, it’s recommended that adult men have 120 micrograms (mcg) of this vitamin a day. Adult women should have 90 mcg of vitamin K a day. Teens should have 75 mcg of vitamin K a day, while younger children may need lower amounts.Vitamin K Diet Sources
Dark, leafy greens are the most common source of vitamin K. Kale, spinach, broccoli, and other dark green vegetables tend to have large amounts of this vitamin.
You can also find vitamin K in Swiss chard, romaine lettuce, turnip greens, collard greens, mustard greens, soybeans, cauliflower, green peas, and cabbage.Although vegetables tend to have a lot of this nutrient, they’re not the only source. You can also add beans, tuna, blueberries, and other foods to get more vitamin K in your diet.
Are You Getting Enough Vitamin K?
If you’re eating a healthy diet with many vegetables and fruits, you may have enough vitamin K. However, it’s not always easy to tell. A healthy diet tends to include enough vitamin K. For example, one cup of kale has more than the recommended daily value of vitamin K that an adult needs.
Nevertheless, it’s possible you may not be getting enough. If you have digestive problems, malabsorption, or liver problems, it may be necessary to take supplements. Conditions such as cystic fibrosis, celiac disease, or Crohn’s disease can cause a vitamin K deficiency. In other cases, your medications can interfere with the absorption of this essential vitamin.
If you think you might be short on this important nutrient, talk to a medical professional about your concerns. If you need to supplement your diet, there are many types of vitamins that include vitamin K. Choose one that works for you.
Special precautions. If you take any type of blood thinners, it’s crucial to be careful with vitamin K. Blood thinners can interact with both food and supplements that contain large amounts of vitamin K.Talk about your medications with your physician and discuss how much vitamin K is in your diet and vitamin pills. You may need to make adjustments to avoid complications.
Symptoms of Low Vitamin K Levels
You might be wondering: What are the symptoms of low vitamin K levels? If so, you’re not alone. Vitamin K is a pretty important nutrient, and because it’s found in leafy greens, many people are concerned about whether or not they’re getting enough.
Vitamin K is essential for blood clotting and bone health. It can also help prevent cancer and heart disease. But if you aren’t getting enough of this essential nutrient in your diet, you may experience some unpleasant side effects.
- Blood clotting problems
- Easy bruising or bleeding, such as nosebleeds or bleeding gums
- Bleeding under the skin, especially in the legs or abdomen
- Blood in urine or stool, which can look like coffee grounds (hematuria) or black-and-tarry stool (melena)
Start Improving Your Levels Today
If you want to improve your health by starting to incorporate more vitamin K into your diet, you can get started as soon as right now. Start eating more leafy greens like spinach and kale. They’re high in vitamin K and other nutrients that are good for your body.
You can also try mixing some powdered seaweed into your smoothies! Seaweed is another great source of vitamin K and other vitamins and minerals that are good for your body. You may not always enjoy the taste or texture of it though; so if you don’t like it straight up then maybe just add a little bit at first until you get used to it! Simply change your diet and start incorporating more of this critical vitamin into your daily life.
Read more:
Vitamin K – Health Professional Fact Sheet
Review: The health benefits of vitamin K – PMC