Vitamin K

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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!

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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.