What is vitamin K deficiency and how much vitamin K do you need every day?
A vitamin K deficiency is when your body does not have an adequate supply of the essential fat-soluble vitamin K. Vitamin K is essential for blood clotting and bone metabolism. It contributes to the activation of important clotting factors and is involved in the storage of calcium in the bones.
The recommended daily dose of vitamin K for adults is 70-80 micrograms. Pregnant and breastfeeding women have an increased requirement of 60-65 micrograms per day. Newborn babies in the first few months of life also require an additional dose of vitamin K, as the intestine is not yet sufficiently colonised to produce enough vitamin K.
Vitamin K deficiency symptoms
Vitamin K deficiency can manifest itself through various symptoms. The most common signs of a vitamin K deficiency are
- Increased bleeding tendency and prolonged blood clotting time
- Nosebleeds and bleeding gums
- Blue spots (haematomas), that develop easily
- Heavy and prolonged menstrual bleeding in women
- Blood in the urine or faeces
- Fatigue and exhaustion
- Bone pain and increased risk of osteoporosis
- Gastrointestinal complaints such as nausea andintestinal complaints such as nausea and constipation
Vitamin K deficiency causes
The most common cause of vitamin K deficiency is insufficient dietary intake. Particularly at risk are:
- Patients who have undergone intestinal surgery or have short bowel syndrome
- People with fat digestion disorders
- People with liver diseases such as cirrhosis or hepatitis
- Alcoholics
- People with biliary tract diseases
The long-term use of certain medications can also favour a vitamin K deficiency. These include, for example, antibiotics that damage the intestinal flora, vitamin K antagonists, bile acid binders or laxatives with frequent use.
Vitamin K in food
Vitamin K is mainly found in plant-based foods and only in very small amounts in animal products. Here is an overview of the foods richest in vitamin K (animal and plant-based) with their average vitamin K content per 100 g:
Vegan sources of vitamin K
Vegan sources of vitamin K: Vitamin K content per 100 g
1. Swiss chard (raw): 830 µg
2. Garden cress (raw): 542 µg
3. Spinach (cooked): 494 µg
4. Kale (cooked): 419 µg
5. Chicory (raw): 298 µg
6. Radicchio (raw): 255 µg
7. Endive (raw): 231 µg
8. Spring onions (raw): 207 µg
9. Brussels sprouts (raw): 177 µg
10. Broccoli (cooked): 141 µg
Animal sources of vitamin K
Animal sources of vitamin K: Vitamin K content per 100 g
1. Anchovies (in oil): 12 µg
2. Butter: 7 µg
3. Tuna (in oil): 7 µg
4. Fried egg: 6 µg
5. Minced lamb (roasted): 5 µg
6. Mackerel (raw): 5 µg
7. Whipping cream: 4 µg
8. Chicken breast (cooked): 4 µg
9. Beef liver (fried): 4 µg
10. Duck (fried): 4 µg
To increase the bioavailability of vitamin K from plant-based foods, you should add some fat, as it is a fat-soluble vitamin. Preparation also plays a role: some vitamin K is lost through cooking and blanching, while steaming largely preserves the content.
Preventing vitamin K deficiency through drinking meals
Drinking meals such as those from Saturo can also contribute to vitamin K supply. They contain a balanced combination of nutrients, including a defined amount of vitamin K. Regular consumption of such astronaut food can help to cover your vitamin K requirements and prevent a deficiency.
Frequently asked questions
How does a vitamin K deficiency manifest itself?
You could be more prone to bruising, as vitamin K plays an important role in blood clotting. Nosebleeds and bleeding gums also occur more frequently. In babies, a pronounced deficiency can even lead to dangerous brain haemorrhages. Other possible symptoms are tiredness, nausea and pale skin. In the long term, vitamin K deficiency also weakens your bones and increases the risk of osteoporosis.
Where is there a lot of vitamin K?
Vitamin K is abundant in many green leafy vegetables such as kale, spinach, rocket and lettuce. Some types of cabbage such as broccoli and Brussels sprouts and herbs such as parsley are also great sources of vitamin K. You can also find smaller amounts of the fat-soluble vitamin in animal foods such as egg yolk, liver and cheese.
Which organ produces vitamin K?
Vitamin K is partly produced by the intestinal bacteria in your large intestine. These beneficial bacteria produce the vitamin form K2, which is then absorbed into the blood via the intestinal mucosa and is thus available to the body. However, the amount is usually not enough to completely cover your daily requirements. It is therefore important to eat additional vitamin K-rich foods such as green leafy vegetables, cabbage and herbs.
What inhibits vitamin K absorption?
The absorption of vitamin K can be inhibited by some medications, especially anticoagulants. These drugs block the effect of vitamin K and thus inhibit blood clotting. If you are taking such medication, it is important that you keep your vitamin K intake from food as constant as possible. A low-fat diet and fat digestion disorders such as pancreatic disease can also impair the absorption of fat-soluble vitamin K.
What is vitamin K responsible for in the body?
Vitamin K plays an important role in blood clotting in your body. It is involved in the formation of various clotting factors, which ensure that the blood clots quickly in the event of an injury and closes the wound. Your bones also need vitamin K to remain healthy and stable. The vitamin activates proteins that store calcium in the bones and thus ensure high bone density. Vitamin K also appears to protect against hardening of the arteries by preventing calcium from being deposited in the vessel walls.
Why should you take vitamin D with vitamin K?
Vitamin D and vitamin K complement each other perfectly when it comes to supporting your bone health. While vitamin D promotes the absorption of calcium from the intestine into the blood, vitamin K activates proteins that specifically incorporate the calcium into the bones. Together, the two vitamins ensure that your skeleton is optimally supplied with the important mineral. However, if you take vitamin D without ensuring an adequate supply of vitamin K, the calcium may be deposited in the blood vessels in an uncontrolled manner, thus promoting arteriosclerosis.
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Sources
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