Lesson 19: Vitamin K Copy

Vitamin K

Phylloquinone or Menaquinone, formerly K1 and K2 is fine for maintaining human vitamin K status. The recommended intake is about 100 mcg. Not to be confused with its mineral chum potassium (which is also noted as a “K” on the periodic table), this essential fat-soluble vitamin is a must for normal wound healing and bone development . K is for “koagulation,” the German word for coagulation, or clotting. While blood clots sound menacing, consider the importance of scabs, which are simply patches of clotted blood to protect cuts and scrapes . Ladies taking birth control pills should be careful with overconsumption of vitamin K, as a combination of the birth control pill and excess Vitamin K could put you at risk for unwanted clots . Deficiencies in vitamin K include easy bruisability, bleeding, nosebleeds, and heavy menstrual periods.

What You Need: Men = 120 mcg; Women = 90 mcg (AI) per day

Sources : Attain the RDA with cooked broccoli (220 mcg per cup), kale (547 mcg per cup), parsley (246 mcg per ¼ cup), and Swiss chard (299 mcg per cup).