Vitamin K is a fat-soluble vitamin that is vital to normal blood clotting. In fact, it typically is given by injection to newborns, because a deficiency could be life threatening. Therefore, it is important that we obtain the proper amount of vitamin K from our diet. There are quite a few common foods that contain significant amounts of easily-absorbed vitamin K.
Dietary Needs
Dr. Elson Haas recommends that, in general, the average person should strive to obtain approximately 2.2 mcg per kilogram of body weight. One kilogram is equivalent to 2.2 pounds. This amount is considered ideal.
The National Academy of Sciences has set the adequate intake, or AI, amounts as follows: 2 mcg for infants up to 6 months of age, 2.5 mcg for infants 7 to 12 months, 30 mcg for children 1 to 3 years old and 55 mcg for children ages 4-8.
For males, the guidelines are set as follows: 60 mcg for ages 9-13, 75 mcg for ages 14 to 18 and 120 mcg for adults over 18 years old.
For females, the AI are: 30 mcg for ages 9-13; 75 mcg for girls 14 to 18 years old; 90 mcg for women over 18 and for pregnant or lactating women 19 or older; and 75 mcg for pregnant or lactating females 18 or younger.
The Best Food Sources
The best food sources of vitamin K include dark, leafy greens such as spinach, kale, alfalfa and kelp. Other include black strap molasses and polyunsaturated oils, such as safflower oil. You also can obtain vitamin K from a few animal sources. Liver, egg yolks, yogurt, milk and fish liver oils are acceptable sources of vitamin K.
Another Source of Vitamin K
In Staying Healthy with Nutrition, Dr. Elson Haas states that the best source of vitamin K is the beneficial bacteria found in the human intestines. These "friendly bacteria" found naturally in the colon produce quite a few essential vitamins. For this reason, it is important to preserve and nourish those bacteria by avoiding antibiotics, added sugar and processed foods and eating fermented foods such as miso, fermented cabbage or yogurt on a regular basis.
Signs of Vitamin K Deficiency
Vitamin K deficiency is very uncommon, but it does occur. According to Haas, it is more common in people with poor intestinal absorption, low dietary intake or decreased production of vitamin K in the intestines. Occasionally, a person's liver may be unable to use vitamin K, causing a deficiency. People with intestinal malabsorption problems, colitis, ileitis or antibiotic use may experience a deficiency in vitamin K.
Clinical Uses for Vitamin K
Vitamin K is injected into newborns at birth because, unlike many other vitamins, vitamin K is not passed from mother to infant through the placenta. In addition, the newborn's colon typically is sterile and, therefore, does not contain the bacteria that produce vitamin K.
Vitamin K is lifesaving when given to those who overdose on blood thinning medications such as Coumadin.
Tags: ages 9-13, bacteria found, Elson Haas, food sources, infants months, pregnant lactating, sources vitamin