Health Benefits of Vitamin K
Essential for blood clotting
Strengthens bones and prevents fractures
May reduce risk of heart disease
Supports dental health
May improve insulin sensitivity
Anti-inflammatory properties
Best Food Sources of Vitamin K
Get your daily Vitamin K from these nutrient-dense whole foods:
| Food | Vitamin K Content | % Daily Value |
|---|---|---|
| kale | 704 µg per 100g | 587% DV |
| spinach | 483 µg per 100g | 403% DV |
| broccoli | 102 µg per 100g | 85% DV |
| brussels sprouts | 194 µg per 100g | 162% DV |
| natto (fermented soybeans) | 1100 µg per 100g | 917% DV |
Signs of Vitamin K Deficiency
Watch for these symptoms that may indicate low Vitamin K levels:
Easy bruising and bleeding
Heavy menstrual bleeding
Blood in urine or stool
Weak bones and osteoporosis
Increased fracture risk
Poor wound healing
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin K Absorption
✓ Absorption Enhancers
Combine Vitamin K-rich foods with:
- Dietary fat
- Probiotics
✗ Absorption Inhibitors
Avoid consuming these with Vitamin K:
- Antibiotics
- Blood thinners
- Excessive vitamin E
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 120 µg |
| Adult Women | 90 µg |
| Pregnancy | 90 µg |
Daily recommended intake
Track Your Vitamin K Intake
Monitor your daily Vitamin K consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
