Vitamin K
What is vitamin K ?
Vitamin K is a fat-soluble vitamin that is needed for the proteins
that build and maintain bone. Vitamin K is also involved in blood clotting.
Vitamin K may be obtained in the recommended amount by consumeing a
well-balanced diet
What is the recommended daily intake for vitamin K?
The adequate intake (AI) for vitamin K is 120 ug per day for men and
90 ug per day for women.
What are typical intakes for vitamin K?
Among U.S. adults, the average reported intakes of vitamin K are below
the recommended intakes. However, Vitamin K deficiency is very rare
and occurs when there is an inability to absorb the vitamin from the
intestinal tract. For example, vitamin K deficiency can occur after
prolonged treatment with antibiotics. Individuals with vitamin
K deficiency usually have an increased tendency to bruise and bleed.
What foods contain vitamin K?
Dietary sources of vitamin K include certain dark green leafy
vegetables( such as kale, collard greens, spinach, mustard greens,
turnip greens and brussel sprouts) and certain vegetable oils (soybean,
canola, cottonseed, and olive). It's easy to get enough vitamin K
from green vegetables. Kale is one of the richest sources of vitamin
K. One cup of cooked kale contains more than 1000 ug of vitamin K. One
cup of cooked broccoli contains about 300 ug of Vitamin K. For more
information about the vitamin K content of selected foods listed
according to nutrient content or listed
alphabetically.
How does vitamin K affect bone health?
Some population studies report that low vitamin K intakes appear to
be associated with an increased risk of hip fractures among senior
men and women. However, it is not certain whether the increase in fracture
rate is entirely due to low vitamin K intake. In some studies, higher
dietary vitamin K intakes were also associated with higher consumption
of green, leafy vegetables. There may be other characteristics of a
diet higher in fruits and vegetables that could be responsible for
lower fracture risk. Perhaps it is the other vitamins and/or minerals
present in fruits and vegetables or the effect of fruits and vegetables
on acid-base balance that works to lower fracture risk. Some scientists
believe that higher intake of fruits and vegetables containing vitamin
K is simply suggestive of an overall healthy diet. In that case, it
could possibly be poor overall nutrition rather than vitamin K alone
that increases the risk of hip fracture. Future research is needed
to clearly understand the role of vitamin K in bone health.
What should I do to make sure that I get enough vitamin K?
Getting enough vitamin K in your diet may help promote healthy bones.
The best way to get the daily recommendation of vitamin K is to eat a
balanced diet that contains a variety of foods from the food guide pyramid
with special emphasis on eating green leafy vegetables. For healthy bones
and a healthy heart, it is wise to use unhydrogenated vegetable oils
(that are high in vitamin K), in moderation, as part of your fat intake.
Are vitamin K supplements recommended for healthy bones?
There is not enough data to recommend vitamin K supplements for osteoporosis
prevention or treatment.
Are there any special considerations about vitamin K?
It is important for people taking blood-thinning medications to know
that vitamin K or foods containing vitamin K may reduce the effectiveness
of the medication. If you take blood-thinning medication, your
doctor may tell you to avoid vitamin K from dietary and/or supplemental
sources. The long-term use of high doses of blood-thinning medication
may be a risk factor for developing osteoporosis. It is important to
speak to your doctor about how to treat your medical condition and
promote healthy bones, too. Always follow the advice of your doctor
or medical professional.
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