Vitamin K is found in a large variety of food and is easily obtained in most situations. The recommended amount of Vitamin K to be consumed is 120mcg/day in adult males, and 90mcg/day in females. The most common food sources of Vitamin K include vegetables, especially dark green ones like spinach and broccoli. There are also large amounts of vitamin K found in other sources such as milk and dairy products, eggs and some types of meat, especially liver. Vitamin K is a fat soluble nutrient, but unlike most other fat soluble vitamins, Vitamin K is not stored very well in the body. For this reason, food sources high in Vitamin K should be consumed daily.
Fortunately for us, Vitamin K is also produced in large amounts by bacteria in our intestines. The Vitamin K produced by these bacteria is later absorbed into the body. Roughly 50% of all the Vitamin K used in the body comes from the bacteria in our intestines, while the other 50% must come from food sources. Another helpful occurrence is that the body is very efficient at recycling Vitamin K within our cells. The same molecule of Vitamin K can be used multiple times before it degrades and become non-functioning.
A combination of the easy access to Vitamin K in a large variety of foods plus the Vitamin K produced by bacteria in the intestines along with the ability of the body to recycle Vitamin K means that Vitamin K deficiency is very rare. The two most common causes of Vitamin K deficiency are not related to dietary intake. The most common cause of Vitamin K deficiency is the prolonged use of antibiotics. The antibiotics given to overcome harmful bacteria, also destroy the Vitamin K producing bacteria in the digestive tract. The other leading cause of Vitamin K deficiency is an injury or disease that affects the intestines and prevents absorption. Finally, many of the symptoms of a Vitamin K deficiency can be seen in people with severe liver disease because one of the first steps for Vitamin K’s function in blood clotting happens in the liver.
As mentioned, the major function of Vitamin K is involved in blood clotting. Not obtaining enough Vitamin K from food sources can result in decreased coagulation rates, which can lead to many symptoms including easy bruising, frequent nose bleeds and even heavy or prolonged menstrual bleeding.
In general, supplements of Vitamin K are not needed except in a few cases. Individuals on antibiotics for more than two weeks should consider taking a multi-vitamin. Individuals with chronic intestinal or liver diseases or disorders should definitely take supplements as advised by their physician. All of these individuals should of course consume food sources high in Vitamin K. Finally, sometimes newborn babies are given Vitamin K injections until they have the normal growth of bacteria in their intestines.
Vitamin K is easily accessible in a large variety of foods including most vegetables,eggs and dairy products and some meats. Vitamin K is also produced in the intestines by bacteria, and later absorbed into the body where it is used primarily for blood clotting. The most common causes of Vitamin K deficiency are either prolonged uses of antibiotics or a problem with the intestine’s ability to absorb the nutrient. The most frequently seen symptoms of a deficiency involve many different things related to the inability to properly prevent bleeding.
