What is Vitamin K?
Vitamin K is a group of fat-soluble vitamins that are essential for blood clotting, bone health, and other bodily functions. There are two main types of vitamin K:
- Vitamin K1 (phylloquinone)Â is found in leafy green vegetables, such as spinach, kale, and broccoli.
- Vitamin K2 (menaquinone)Â is found in fermented foods, such as cheese, yogurt, and natto (fermented soybeans), and in some meats.
Vitamin K helps the body make proteins that are needed for blood clotting. It also helps the body use calcium to build and maintain strong bones.
Vitamin K deficiency is rare, but it can occur in people with certain medical conditions, such as liver disease and malabsorption disorders. Symptoms of vitamin K deficiency can include:
- Easy bruising
- Heavy menstrual bleeding
- Nosebleeds
- Gum bleeding
- Internal bleeding
The FDA-recommended daily intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women (see more life stages below). You can get vitamin K from a variety of foods, including:
- Leafy green vegetables, such as spinach, kale, broccoli, and many microgreens (see below for varieties).
- Fermented foods, such as cheese, yogurt, and natto
- Meats, such as liver and chicken
- Eggs
- Oily fish, such as salmon and tuna
How Much Vitamin K Do You Need?
Below are the values of Vitamin K recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 2.0 mcg |
| 7–12 months | 2.5 mcg |
| 1–3 years | 30 mcg |
| 4–8 years | 55 mcg |
| 9–13 years | 60 mcg |
| 14–18 years | 75 mcg |
| Adult men 19 years and older | 120 mcg |
| Adult women 19 years and older | 90 mcg |
| Pregnant or breastfeeding teens | 75 mcg |
| Pregnant or breastfeeding women | 90 mcg |
Can You Take Too Much Vitamin K?
Yes, it is possible to take too much vitamin K.
However, it is rare.
The recommended daily intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women. Taking more than 1,000 micrograms of vitamin K per day can lead to vitamin K toxicity.
Vitamin K toxicity is more likely to occur in people who take blood thinners, such as warfarin (Coumadin). Warfarin works by blocking the action of vitamin K, so taking too much vitamin K can interfere with the effectiveness of the medication.
If you are taking vitamin K supplements, it is important to talk to your doctor about the right dosage for you. They can also monitor your blood levels of vitamin K to make sure you are not taking too much.
Vitamin K in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and of the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 950% |
| Arugula | 29% |
| Basil | 950% |
| Beet | 330% |
| Bok Choy | 38% |
| Borage | Reported to have. |
| Broccoli | 85% |
| Brussel Sprouts | 147% |
| Buckwheat | 6% |
| Cabbage | 28% |
| Carrot | 11% |
| Cauliflower | 13% |
| Celery | 24% |
| Chervil | 0% |
| Chives, Garlic | 177% |
| Cilantro | 258% |
| Cress, Upland | 208 to 452% |
| Dill | 0% |
| Endive | 192% |
| Fennel* | 52% |
| Fenugreek | Reported to have. |
| Kale | 325% |
| Kohlrabi | 950% |
| Leek | 35% |
| Lettuce | 105% |
| Lovage | Reported to have. |
| Mustard | 215% |
| Nasturtium* | 208% |
| Onions | 92% |
| Parsley | 1366% |
| Pea | 21% |
| Radish | 2% |
| Shungiku* | 73% |
| Sorrel | NR |
| Spinach | 400% |
| Sunflower | 52% |
| Swiss Chard | 692% |
| Tat Soi | NR |
| Tokyo Bekana | Reported to have. |
| Turnip* | 209% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin K based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter the calculated value into the second calculator.
For More Information on Vitamin K
Click here for more information on Vitamin K from the National Institute of Health.
