Vitamin K

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN K

  • Phylloquinone

  • Menadione

  • Fat soluble

Best plant food sources

Fruits: prunes

Vegetables: asparagus, cabbage family (broccoli, cabbage), dark leafy greens (chard, kale, parsley, spinach), sprouts

Grains: wheat bran

Oils: canola oil, olive oil, soybean oil

Other: bacterial synthesis in digestive tract

Function in the body

  • Used in blood clotting by activating proteins and calcium

  • Needed for bone health

Health benefits

  • May help prevent hip fractures

Symptoms of deficiency

  • Bruising

  • Bleeding

  • Nosebleeds

  • Heavy menstrual periods

  • Anemia

Other notes

  • Intestinal bacteria make a form of vitamin K that accounts for half your requirements

  • If you take an anticoagulant, keep your vitamin K intake consistent

  • Birth control pills plus K supplementation can equal unwanted clots