Vitamin K is not one of the more commonly talked about vitamins that gets pushed in your face everywhere you look. It is one of those vitamins you see rarely and forget about and don’t really know what it does and wonder if it is even important to have because it’s not as talked about. Well, telling you now that it is still very important and beneficial to your health!
Vitamin K is also known as menadione and is a fat-soluble vitamin that aids in performing the function of creating blood clotting and is important for healthy bones.
The Recommended Daily Intake (RDI) for Vitamin K for the different ages are:
- 0-6 months: 2 mcg/day
- 7-12 months: 2.4 mcg/day
- 1-3 years: 30 mcg/day
- 4-8 years: 55 mcg/day
- 9-13 years: 60 mcg/day
- 14-18 years: 75 mcg/day
- 19+ years: 120 mcg/day
- 19+ years: 90 mcg/day
During Pregnancy and Lactation
- 14-18 years: 75 mcg/day
- 19+: 90 mcg/day
Vitamin K Toxicity
There is a very low potential for vitamin K toxicity so there is no known upper limit. High levels of vitamin K are considered non-toxic to people but in infants it can possibly cause jaundice (yellowish skin).
Vitamin K Deficiency
Becoming deficient in vitamin K is quite rare but if one does become deficient the symptoms would include blood clotting problems and that is mostly in newborns.
Foods Containing Vitamin K
It is best to get your vitamin K through natural food sources but you can get it through supplementation, but you need to be careful as some supplements use man made vitamin K and not natural vitamin K.
- Collards (frozen, boiled, 1/2 cup) – 442% DV
- Turnip greens (frozen, boiled, 1/2 cup) – 355% DV
- Spinach (raw, 1 cup) – 121% DV
- Kale (raw, 1 cup) – 94% DV
- Broccoli (boiled, 1/2 cup) – 92% DV
- Carrot juice (3/4 cup) – 23% DV
- Edamame (frozen, 1/2 cup) – 18% DV
- Iceberg lettuce (raw, 1 cup) – 12% DV
- Carrots (raw, 1 medium) – 7% DV
- Pumpkin (canned, 1/2 cup) – 17% DV
- Pomegranate juice (3/4 cup) – 16% DV
- Blueberries (1/2 cup) – 12 % DV
- Grapes (1/2 cup) – 9% DV
- Soybean oil (1 tablespoon) – 21% DV
- Olive oil (1 tablespoon) – 7% DV
- Pine nuts (dried, 1 oz) – 13% DV
- Cashews (dry roasted, 1 oz) – 8% DV
- Mixed nuts (dry roasted, 1 oz) – 3% DV
- Chicken breast (rotisserie, 3 oz) – 11% DV
- Ground beef (broiled, 3 oz) – 5% DV
- Chicken liver (braised, 3 oz) – 5% DV
- Ham (roasted or pan-broiled, 3 oz) – 3 % DV
To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!
- Vitamin K3 (Menadione): Benefits, Uses, and Side Effects (healthline.com)
- Vitamin K Foods: 20 Tasty, Nutritious Options (healthline.com)
- Vitamin K – Health Professional Fact Sheet (nih.gov)
- Vitamin K – Consumer (nih.gov)
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