Alphabet Soup….K is for Vitamin K!

We are rounding out this series with Vitamin K, a fat-soluble vitaminthat plays a starring role in blood clotting. Clotting is important—it helps bleeding stop. In fact, Vitamin K is responsible for producing 4 of the 13 proteins required for blood clotting.

Dark green, leafy vegetables are a good source of Vitamin K

Vitamin K also helps make other proteins in the body that are important for blood, bone and kidney health. Research indicates that low levels of Vitamin K in the blood are associated with low bone density in adults. Since childhood is the “bone building” period of life, it makes sense to pay attention to Vitamin K.

Additionally, like Vitamin D, our bodies can produce Vitamin K on its own. Vitamin K is made from certain bacteria in your intestines. Prolonged or frequent use of antibiotics may destroy the bacteria-producing Vitamin K in the gut, so we also rely on food sources to assure adequate intake of Vitamin K.

How much do kids need?

Why do babies get an injection of Vitamin K at birth? Vitamin K is poorly transported across the placenta, so babies are at increased risk for Vitamin K deficiency and excessive bleeding.

The levels for optimal Vitamin K intake are set as Adequate Intakes (AI). No adverse effects have been reported for intakes above the AI, and there is no Tolerable Upper Intake Level (UL) established, however, avoiding excessive intake of Vitamin K (ie, from supplements) is advised.

Adequate Intakes for Children:

0-6 months: 2.0 micrograms/day

7-12 months: 2.5 micrograms/day

1-3 years: 30 micrograms/day

4-8 years: 55 micrograms/day

Boys & Girls, 9-13 years: 60 micrograms/day

Boys & Girls, 14-18 years: 75 micrograms/day

Adapted from the Institute of Medicine Dietary Reference Intakes

Where can we find Vitamin K in food?

Collards, spinach and dark salad greens are the highest sources, with broccoli, Brussels sprouts, cabbage and bib lettuce containing moderate amounts of Vitamin K. Plant oils (soybean, canola, olive, corn) and margarine are good sources as well. Wow, can you imagine sautéing collard greens or spinach in canola oil—a Vitamin K power-punch!

What if you don’t get enough?

Vitamin K deficiency is extremely rare in the generally healthy population; those who are deficient tend to have problems with gastro-intestinal function or have taken medications known to interfere with Vitamin K metabolism.

The Take-Away Message:

• It is unlikely that healthy children will experience a deficiency of Vitamin K.
• A varied diet including green leafy vegetables and plant oils are your best bet for maintaining normal clotting, bone health and Vitamin K status in your child.
• Do you need extra Vitamin K from a supplement? Probably not.
• If used, will a multivitamin supplement be excessive in Vitamin K? Probably not.

Thanks for reading our Alphabet Soup series!