What Are the Best Sources for Vitamin K?

vitamins

Vitamin K sources widely available, beneficial

There are many food sources that provide ample amounts of vitamin K, which aids in blood clotting and helps prevent bone fracture. Diets rich in broccoli, asparagus, green beans, Romaine lettuce and spinach will provide a person with 100 percent of the recommended daily value of vitamin K. There are also over-the counter options for vitamin K supplements.

Too much vitamin K can be harmful

While there are numerous food sources and supplements readily available that provide vitamin K, too much of the synthetic form of vitamin K, known as menadione, can lead to toxicity. Menadione can cause cell damage, especially in the kidneys and liver.

Bottom Line

Although vitamin K toxicity is possible, it is extremely rare, and its benefits outweigh the risks. According to the National Academy of Sciences, the recommended daily intake for males 19 years and older is 120 micrograms, while females in the same age group have a suggested intake of 90 micrograms. Studies show that people have diets with a daily levels of 340 micrograms per day without causing toxicity. The potential for toxicity is minimal, and the benefits are significant, as vitamin K protects bones from fracture and helps clot blood.

References

• vitamin K
• synthetic form
• 340 micrograms