Vitamin K
Vitamin K; fat soluble, linked to blood and bone health
- Best to eat with fat for better absorption
- Can interfere with blood thinner warfarin
- Long term antibiotics can block vitamin k
Health Benefits:
- key factor in blood clotting
- makes proteins for healthy bones
- regulates calcium, improves bone density
- reduces risk of heart disease
Low intake of Vitamin K
Symptoms of low Vitamin K intake
- Blood in urine/stool
- Blood in vomit
- Bruises easily
- Excessive bleeding (wounds)
- Feces dark black, tarry, shiny (blood)
- Heavy periods/bleeding
Causes of low Vitamin K intake
- Antibiotics that interfere with vitamin K production
- Bariatric surgery for weight loss
- Celiac, Crohn's, Cystic fibrosis
- High doses Vitamin A or E
- Risk if blood thinners
Excess intake of Vitamin K
Symptoms of excess intake of Vitamin K
- Increased risk of bleeding if taken with warfarin
- Increased risk of side effects with dialysis
- Increased risk of side effects with kidney disease
- Low blood sugar with diabetes
At risk for excess Vitamin K
- Vitamin K1, K2 low potential for toxicity
- Supplements can induce blood clots, lead to heart attack and stroke
Vitamin K Content in Foods
Foods High in Vitamin K
| Food | Serving Size | Vitamin K |
|---|---|---|
| Kale, raw chopped | 1 cup | 499 mcg |
| Spinach, cooked | 1 cup | 469 mcg |
| Mustard greens, cooked, chopped | 1 cup | 438 mcg |
| Collard greens, chopped, cooked | 1 cup | 408 mcg |
| Beet greens, cooked | 1 cup | 368 mcg |
| Swiss chard, raw | 1 cup | 316 mcg |
| Dandelion greens, cooked | 1 cup | 306 mcg |
| Swiss chard, cooked | 1 cup | 303 mcg |
| Turnip greens, cooked | 1 cup | 280 mcg |
| Beet greens, raw | 1 cup | 161 mcg |
| Lettuce, spring mix, raw | 1 cup | 154 mcg |
| Spinach, raw | 1 cup | 145 mcg |
| Coleslaw, fast food | 1 cup | 135.4 mcg |
| Endive, raw, chopped | 1 cup | 122 mcg |
| Broccoli cooked | 1 cup | 116 mcg |
| Brussels sprouts | 1 cup | 109 mcg |
| Pesto | 1 cup | 95.2 mcg |
| Cabbage, shredded, cooked | 1 cup | 86 mcg |
| Onion rings, breaded, fried | 18 onion rings | 65.3 mcg |
| Grean leaf lettuce | 1 cup | 63 mcg |
| Asparagus spears, cooked | 6 spears | 46 mcg |
| Broccoli raw | 1 cup | 45 mcg |
| Acai berry drink, fortified | 1 cup | 44.4 mcg |
| Avocado | 1 avocado | 42.2 mcg |
| Chocolate cake w/frosting | 1 piece | 40 mcg |
| Milk and soy chocolate drink | 1 cup | 40 mcg |
| Asparagus | 5 spears | 38 mcg |
| Rhubarb, diced | 1 cup | 35.7 mcg |
| Peas, black eyed, dried | 1 cup | 32 mcg |
| Kiwi fruit | 1 medium | 31 mcg |
Foods Low in Vitamin K
| Food | Serving Size | Vitamin K |
|---|---|---|
| Canola oil, Salad type oil | 1 Tbsp | 0 mcg |
| Yellow mustard | 1 tsp | 0.1 mcg |
| Egg, raw | 1 large | 0.2 mcg |
| Couscous, cooked | 1 cup | 0.2 mcg |
| Peanut butter, chunky | 2 Tbsp | 0.2 mcg |
| Sockeye salmon, cooked | 3 oz | 0.3 mcg |
| Yellow sweet corn | 1 cup | 0.4 mcg |
| Yogurt, plain | 1 cup | 0.5 mcg |
| Red, White wine | 5 oz | 0.6 mcg |
| Oatmeal, cooked | 1 cup | 0.7 mcg |
| Orange roughy | 3 oz | 0.9 mcg |
| Raisins | 50 raisins | 1 mcg |
| American cheese | 1 oz | 1 mcg |
| Grape juice | 1 cup | 1 mcg |
| Milk, 2% | 1 cup | 1 mcg |
| Trail mix | 1 oz | 1.8 mcg |
| Mozzarella cheese | 1.5 oz | 2 mcg |
| White tuna, canned, oil packed | 3 oz | 5.9 mcg |
| White chocolate | 3 oz | 7.7 mcg |
| Pear | 1 medium | 8 mcg |
| Beans, green, yellow | 1 cup | 10 mcg |
| Cashews, dry roasted | 1 oz | 10 mcg |
| Grapes | 1 cup | 12 mcg |
| Pickles, dill or kosher | 1 spear | 14 mcg |
| Blackberries, Blueberries | 1 cup | 14 mcg |
| Potatoes, mashed | 1 cup | 14.3 mcg |
| Cashews, Pine nuts | 1 oz | 15 mcg |
| Pomegranate juice | 1 cup | 19 mcg |
| Potato chips, lightly salted | 1 cup | 22 mcg |
| Carrot juice | 1 cup | 28 mcg |
References
What To Know About Vitamin K2 and Its Health Benefits. (2023). Cleveland Clinic. https://health.clevelandclinic.org/vitamin-k2/
Vitamin K Deficiency. (2023). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/21132-vitamin-k-deficiency-bleeding
Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them. (2023). Cleveland Clinic. https://health.clevelandclinic.org/fat-soluble-vitamins/
Vitamin K. (n.d.). Medline Plus/NIH. https://medlineplus.gov/ency/article/002407.htm
MedlinePlus. (2023). Vitamin K. National Library of Medicine. https://medlineplus.gov/ency/article/002407.htm
Foods Highest in Vitamin K. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-k-phylloquinone/all/highest/household/common+sr+fndds+branded/no
Vitamin K. (2021). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Possible Interactions with: Vitamin K. (n.d.). St. Luke’s Hospital. https://www.stlukes-stl.com/health-content/medicine/33/000998.htm
Vitamin K (Dihydrophylloquinone). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1184
Vitamin K (phylloquinone). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1185
Vitamin K (Menaquinone-4. (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1183
Nutrients: Vitamin K (phylloquinone) (µg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Vitamin%20K.pdf
Nutrients: Vitamin K (phylloquinone) (µg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitK-Phylloquinone-Content.pdf
Nutrients: Vitamin K (phylloquinone) (µg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitK-Phylloquinone-Food.pdf
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