If you are a man over the age of 19, then you will need 120 mg of vitamin K each day.
A woman needs 90 mg of vitamin K each day; this applies to both pregnant and nursing women as well.
Vitamin K is not typically recommended as a supplement for children.
At birth, there is the possibility that your child will receive a vitamin K1 shot, but that only happens if a deficiency is suspected.
Many people don’t realize this, but too much vitamin K is responsible for jaundice in babies.
If a younger child has a vitamin K deficiency, it is likely that their pediatrician will suggest vitamin K supplements in very low doses.
In fact, 75 mg would be the highest dose and that is for an older teen. A young child might receive 30 mg a day.
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Can I Get Vitamin K in the Foods That I Eat?
Vitamin K is an essential nutrient that ensures that your blood clots normally when you have a wound. There are three K vitamins: K1, K2, and K3. Vitamin K1 is the primary vitamin source for humans.
A vitamin K deficiency is quite rare. The reason for this is that there are a wide variety of foods that contain vitamin K.
Here are a few of the foods that contain the highest levels of vitamin K measured by µg:
- Kale – 1,147 µg per cup
- Collard greens – 1,059 µg per cup
- Spinach – 1027 µg per cup
- Turnip greens – 851 µg per cup
- Beets – 697 µg per cup
- Turnip greens – 529 µg per cup
- Mustard greens – 419 µg per cup
- Brussels sprouts – 300 µg per cup
A µg is a standard of measurement that signifies micrograms. While this is a metric term, it is commonly used throughout the US for medicinal purposes.
As you can see, most people can get all of the vitamin K that they need by eating a cup of greens each day. If these types of foods aren’t your cup of tea, you can find vitamin K in a variety of other foods, although at lower levels.
These foods include:
- Iceberg lettuce
- Sauerkraut
- Asparagus
- Okra
- Raw broccoli
- Romaine lettuce
- Cabbage
- Cucumber
- Peas
- Plums
- Egg noodles
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Are There Problems Associated With Taking Too Much Vitamin K?
The truth is that there are no upper limit restrictions for vitamin K unless you are pregnant or nursing. As mentioned above, pregnant women should only get the required amount of vitamin K or their child may be born with jaundice.
In addition, people with liver disease should not take vitamin K. Vitamin K may cause blood clotting within the body if you have liver disease.
Vitamin K can also interfere with blood thinners and anticoagulants. It is important that if you are taking these types of medications that you speak to your doctor about the dangers of eating or supplementing with vitamin K.
The body does not absorb or store any additional vitamin K that you ingest, it simply goes through the digestive process and leaves your body. Because greens are so healthy, no one is going to recommend that you reduce the number of green foods that you eat in order to limit your vitamin K intake!
Does Vitamin K Help Me When I’m Exercising?
Vitamin K does indirectly help you when you exercise. What this means is that when you have adequate amounts of vitamin K, you are helping to protect your heart. In recent studies, vitamin K has been shown to be beneficial for healthy bones.
Having a healthy infrastructure ensures that you get the most out of your workouts. Having all of the right vitamins and minerals in your body will help to speed up your recovery after your workout.
When you don’t get the vitamin K that your body needs, the biggest risk to you is if you sustain an injury that causes you to bleed. Without vitamin K to help your blood form clots, a serious injury can lead to death.
However, vitamin K has no connection at all with energy production, muscle development and so on. It is simply a fat-soluble vitamin that helps to create the proteins that are required for blood clotting and healthy bones.
Of course, no supplement routine is complete without being paired with a solid exercise routine. Go PRO today for access to certified personal trainers, workout plans, and more.