Vitamin K

Phylloquinone

Description

Vitamin K is a liposoluble vitamin that accumulates in fat. It plays a major role in blood coagulation and is essential for building strong bones.

Sources

80% of our vitamin K needs are provided by our own bowel bacteria.

The rest comes from green vegetables, eggs and meat. It is also found in vegetable oil, particularly soybean oil.

Approximate Vitamin K Content
 Food  Portion  Content
 Asparagus, boiled 4 30 mcg
 Blueberries 250 mL 28 mcg
 Broccoli, raw 250 mL 89 mcg
 Broccoli, cooked 250 mL 220 mcg
 Carrots, boiled 250 mL 21 mcg
 Celery, raw 250 mL 35 mcg
 Curly kale, boiled 250 mL 1062 mcg
 Cabbage, boiled 250 mL 163 mcg
 Collards, boiled 250 mL 836 mcg
 Cauliflower, boiled 250 mL 17 mcg
 Brussels sprouts 250 mL 219 mcg
 Cucumber with skin 1 49 mcg
 Endive 250 mL 116 mcg
 Food  Portion  Content
 Spinach, boiled 250 mL 889 mcg
 Spinach, raw 250 mL 145 mcg
 Soy beans, boiled 250 mL 33 mcg
 Okra, boiled 250 mL 64 mcg
 Olive oil 15 mL 8 mcg
 Canola oil 15 mL 10 mcg
 Boston lettuce 1 tête 167 mcg
 Parsley 10 g 164 mcg
 Snow peas, boiled 250 mL 40 mcg
 Grapes 250 mL 23 mcg
 Tuna, light, in oil 85 mL 34 mcg
 Tomato 1 10 mcg

Those taking vitamin E supplements should make sure that their vitamin K needs are being met since vitamin E reduces its absorption.

Those taking anticoagulants such as warfarin (Coumadin®) should avoid ingesting large quantities of vitamin K-rich foods. For more information, speak to your pharmacist.

Adequate intake (AI)

AI is the recommended average daily nutrient intake based on estimates of nutrient intake by groups of healthy people.

Vitamin K Requirements
 Age  Men   Women 
 1-3 years 30 mcg 30 mcg
 4-8 years 55 mcg 55 mcg
 9-13 years 60 mcg 60 mcg
 14-18 years 75 mcg 75 mcg
 Age  Men   Women 
 19-50 years 120 mcg 90 mcg
 > 50 years 120 mcg 90 mcg
 Pregnancy    
 Breastfeeding    

Some experts recommend taking 100 to 150 mcg per day to help maintain bone strength. A well balanced diet can easily supply this quantity.

Deficiency

Vitamin D accumulates in the liver and body stores can last several months.

In children and adults, vitamin K deficiency is rare and is generally the result of malabsorption syndrome, liver disease or the prolonged use of antibiotics. This results in haemorrhaging and bruising as well as skeletal disorders.

Newborns have a natural vitamin K deficiency which can lead to hemorrhagic disease of the newborn. This is prevented by the administration of a supplement.

Toxicity

No cases of toxicity have been reported.

Supplements

Generally speaking, supplements are not necessary except in newborns.

To prevent bleeding associated with hemorrhagic disease of the newborn, all babies are given an intramuscular injection within six hours of birth.

Vitamin K is also a widely used antidote for anticoagulants.

Watch what you eat. Nutrition has a significant impact on health!