Advertisement

Vitamin K

 

Fat-soluble vitamin K is essential for the functioning of several proteins involved in blood clotting. It also plays an important role in bone health—it’s necessary for the synthesis of osteocalcin, the major noncollagen protein found in bones. Vitamin K also promotes healthy liver function. 
 
Because vitamin K is widespread in foods, deficiency is uncommon in healthy adults.  In fact, its presence in green, leafy vegetables may be one of the protective factors against osteoporosis in a vegetarian diet. Most of the body’s supply of vitamin K is synthesized by the “friendly” bacteria, or flora, which are present in the intestines. Therefore, taking antibiotics can interfere with this process and vitamin K’s absorption. 
 
If you take warfarin (Coumadin) to prevent harmful blood clots from forming, talk with your healthcare provider about vitamin K in your diet and supplements. Generally, it is wise for those taking warfarin to limit intake of food high in K to no more than one serving a day. Limit foods that are moderately high in this vitamin to no more than three servings daily. 
 
Food Sources
  1. Kale
    Serving Size: 1 Cup
    Vitamin K (mcg): 547
     
  2. Swiss chard, raw
    Serving Size: 1 cup
    Vitamin K (mcg): 299
     
  3. Parsley, raw
    Serving Size: 1/4 cup
    Vitamin K (mcg): 246
     
  4. Broccoli, cooked
    Serving Size: 1 cup, chopped
    Vitamin K (mcg): 220
     
  5. Spinach, raw
    Serving Size: 1 cup
    Vitamin K (mcg): 145
     
  6. Soybean oil
    Serving Size: 1 tablespoon
    Vitamin K (mcg): 25
 

The Encyclopedia of Healing Foods by Michael Murray, ND, Joseph Pizzorno, ND, and Lara Pizzorno, MA, LMT ($39.95, Atria, 2005)
Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006)
“Vitamin K,” Linus Pauling Institute, http://lpi.oregonstate.edu, 5/08
“Vitamin K,” Office of Dietary Supplements, NIH Clinical Center, National Institutes of Health, http://ods.od.nih.gov

 

More from Adult Supplements

A Man's World: Supplements Support at Every Age

American men have plenty to be proud of. Between educational and career achievements, enlightened attitudes at home, and one hell of a spiral on the touch football field, you could say guys have it all. Or could you? Read more

A Natural Approach to Prostate Support

A walnut-sized gland in the male reproductive system, the prostate grows early in puberty and then again—continuously—beginning around age 25. Read more

An Eye on Vision Supplements

Whether you think of them as windows to the soul or as complex ocular organs, the eyes are our principal means of taking in the world. Read more

For Healthy Aging

8 Key Supplements Read more

Lycopene for Men

These juicy red fruits are rich in vitamins A and C as well as the phytochemical lycopene, a cancer-fighting antioxidant. Some studies show that lycopene is especially effective in protecting against prostate cancer. Read more

Advertisements