Vitamin K is a fat-soluble vitamin stored in the liver and the body's fat reserves. It is one of two naturally occurring vitamins in the body and is produced by bacteria that line the gastrointestinal tract.
Vitamin K's most important role is in making many of the proteins responsible for blood clotting. It also helps produce a protein called osteocalcin, which plays a crucial role in maintaining healthy bones, healing fractures and preventing osteoporosis. Some studies indicate that it helps in maintaining strong bones in the elderly.
According to the National Academy of Sciences, the recommended daily allowance (RDA) for vitamin K is as follows:
Canola oil, soybean oil, and green, leafy vegetables (such as spinach, broccoli, cabbage and turnip greens) are the best sources of vitamin K. It can also be found in milk, eggs, beef liver, bran and citrus fruits.
Because vitamin K is a naturally occurring substance (it is produced by bacteria in the intestines and stored in the liver), deficiency is very uncommon. However, deficiency may occur in people who have trouble absorbing fats, are on long-term antibiotic therapy, or take other medications such as warfarin and phenobarbital. Symptoms of vitamin K deficiency include easy bruising and ruptured capillaries. A low intake of vitamin K may also increase the risk of hip fractures in women.
Allergic-type reactions, including skin rashes and itching, have been reported in individuals taking high doses of vitamin K. People taking an anticoagulant called coumadin (also known as warfarin) should not take vitamin K supplements without first consulting a physician.
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