Vitamin K

Vitamin K is made up of a number of similar fat-soluble compounds. Vitamin K is essential for the production of proteins involved in blood coagulation. In addition, vitamin K is needed to make proteins that are involved in the health of bones and arteries.

Vitamin K deficiency is a life-threatening condition because without blood clotting we can bleed to death, but it is very rare, mostly occurring when someone has been on a long course of antibiotics or has a fatty liver disease. Vitamin K deficiency is more common in newborn babies.

Vitamin K-rich foods:

• Green leafy vegetables (broccoli, spinach, kale, lettuce)
• Beetroot
• Soybeans
• Cashew nuts
• Pine nuts
• Beef
• Olive oil

Recommended daily intake (RDI) of vitamin K:

• 0-6 months of age 2.0 mg
• 7-12 months of age: 2.5 mg
• 1 to 3 years of age: 30 mcg            
• 4-8 years: 55 mcg            
• 9-13 years: 60 mcg         
• 14-18 years: 75 mcg
• Over 19 years: 120 mcg for men, 90 mcg for women
• Pregnancy: 90 mg, breastfeeding: 90 mg

The maximum tolerable upper limit for vitamin K is not specified as it is not expected to cause breast effects even in high amounts.