Vitamin and Mineral Series – A Focus on Vitamin K

Blog, Health & Wellness / By Michaela / December 28, 2020 December 28, 2020

Vitamin K is a fat-soluble vitamin. Like other fat-soluble vitamins, vitamin K is stored in the liver and body fat until it is needed. Vitamin K plays a role in:

Proper blood clotting
Bone formation and bone health
Heart health
Soft tissue health
Cellular function

Vitamin K deficiency is rare in adults but can be seen in patients with liver, biliary, pancreatic and malabsorptive disorders. Vitamin K deficiency will lead to increased bleeding risk and can present with symptoms such as:

Easy bruising
Nosebleeds
Bleeding gums
Blood in the urine or stool
Heavy menstrual bleeding

Adequate Intake of Vitamin K is 120 micrograms daily for men and 90 micrograms daily for women. There are numerous food sources to provide your daily amount of Vitamin K.

Food Sources of vitamin K include:

Brussel Sprouts
Green beans
Beet Greens
Mustard greens
Kale
Spinach
Collard greens
Swiss chard
Iceberg lettuce
Parsley
Cabbage
Cauliflower
Carrots
Asparagus
Prunes
Kiwi
Broccoli
Bok Choy
Pumpkin
Soybeans
Pomegranate juice
Soybean oil
Canola oil
Chicken breast
Pork Chops
Beef liver

Try lunch or dinner with chicken breast and sautéed greens and you will be well on your way to adequate Vitamin K!

This article is for information purposes only and is not medical advice. Consult with your medical provider prior to any lab testing, diet changes or new supplement/medication.

References:

Institute of Functional Medicine Fact Sheet. Micronutrients: Vitamins. Accessed 2020

National Institutes of Health- Office of Dietary Supplements. Vitamin K. Fact Sheet for Health Professionals.

https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/

Uptodate.com. Pazirandeh et al. Overview of Vitamin K. November 2020.

All photos used with permission from Snappa.com

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