Which vitamin is known for its role in helping blood to clot? If you said vitamin K, give yourself a pat on the back because you are right! Many people aren’t familiar with this vitamin because it’s not typically used as a dietary supplement like many other vitamins are. Vitamin K plays an essential role in helping our blood to clot, which prevents excessive bleeding. Having low vitamin K levels can raise the risk of uncontrolled bleeding (yikes!). In adults, vitamin K deficiencies are rare, but they are actually common in newborns. It is standard for a newborn to receive a single injection of vitamin K.
Although vitamin K deficiencies are rare, the following may increase your risk:
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taking drugs that interfere with vitamin K absorption
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suffering from a disease that affects absorption in the digestive tract, such as Crohn’s disease or colitis
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being severely malnourished
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consuming an excessive amount of alcohol
In these situations, your primary care provider may recommend vitamin K supplements. But, do not take vitamin K supplements without the recommendation of your doctor. Natural sources of vitamin K include beans and soybeans, eggs, strawberries, meat, and vegetables like spinach, asparagus, and broccoli (lucky for me, I love all of these!). Researchers have not set a maximum safe dose for vitamin K. It is well-tolerated even at high doses.
Recommended Dietary Allowance
The total amount of vitamin K you take in, both from food and other sources makes up the recommended dietary allowance (RDA). How much you need depends on your age and gender. The chart below shows how much is needed. Remember that most people get enough vitamin K from their diets.
Children 0-6 months: 5 micrograms/day
Children 6-12 months: 10 micrograms/day
Children 1-3: 15 micrograms/day
Children 4-6: 20 micrograms/day
Children 7-10: 30 micrograms/day
Children 11-14: 45 micrograms/day
Girls 15-18: 55 micrograms/day
Women 19-24: 60 micrograms/day
Women 25 and up: 65 micrograms/day
Women, pregnant or breastfeeding: 65 micrograms/day
Boys 15-18: 65 micrograms/day
Men 19-24: 70 micrograms/day
Men 25 and up: 80 micrograms/day
Here is a yummy asparagus omelet recipe to try. You remember what’s in asparagus right? It’s loaded with nutrients, including vitamin K! Try it out and let me know what you think of it!
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