Vitamin K RDA, Benefits and Sources

Vitamin K can be produced in the intestines and this function is improved with the presence of cultured milk, like yogurt, in the diet. Vitamin K is found in nature in two forms - K1, also called phylloquinone, is found in plants and vitamin K2, also called menaquinone, which can be synthesized by many bacteria. Vitamin K3, menadione, is a synthetic form of this vitamin which is manmade.

Vitamin K is used in the body to control blood clotting and is essential for synthesizing prothrombin a precursor to the liver protein, Thrombin that controls the clotting. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There are some indications that Vitamin K is also involved in bone formation and repair and may decrease the incidence or severity of osteoporosis and slow bone loss.

Vitamin K is a fat-soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Vitamin K RDA

There is no RDA for vitamin K instead there is the Adequate Intake for Vitamin K

children 1-3 yrs 30 μg
children 4-8 yrs 55 μg
children 9-13 yrs 60 μg
Males 14-18 yrs 75 μg
Males 19-70+ yrs 120 μg
Females 14-18 yrs 75 μg
Females 19-70+ yrs 90 μg
Pregnancy 19-50 yrs 90 μg
Lactation 19-50 yrs 90 μg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Vitamin K (Phylloquinone):

leafy vegetables, cheese, liver, asparagus, coffee, bacon, green tea, beans,

We have sorted our nutrition database by foods high in Vitamin K so you can easily see how much Vitamin K is contained in different foods. You can also search through our database using the search box below or browse the Vitamin K content by food category.

Vitamin K in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

Different forms or alternative names for Vitamin K (Phylloquinone):

phylloquinone
phytonadione
menadiol
menadione

Importance of Vitamin K (Phylloquinone):

promotes blood clotting
improves bone density and bone strength

Deficiency of Vitamin K (Phylloquinone) may cause:

nosebleeds
excessive bleeding (hemorrhage)
excessive bruising
gastrointestinal disorders