The Vegetarian Useful resource Group Weblog

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by Reed Mangels, PhD, RD

Vitamin Okay is an important vitamin that performs necessary roles in blood clotting and in bone well being. Most individuals in america get sufficient vitamin Okay from meals. The micro organism in our giant intestines make some vitamin Okay, which we are able to take in. Vitamin Okay deficiency can happen in folks with medical situations similar to ulcerative colitis, celiac illness, and cystic fibrosis, that have an effect on their skill to soak up vitamins.

Vitamin Okay is a posh molecule and has a number of totally different varieties which are present in meals and dietary supplements. Phylloquinone (vitamin K1) is the principle type of vitamin Okay that’s present in meals. Menaquinone (vitamin K2) is made by micro organism and is present in small quantities in some animals meals and in fermented meals.

The Enough Consumption (AI) for vitamin Okay is:

Delivery to six months: 2 micrograms/day

7-12 months: 2.5 micrograms/day

1-3 years: 30 micrograms/day

4-8 years: 55 micrograms per day

9-13 years: 60 micrograms/day

14-18 years: 75 micrograms/day

19 years and older: 120 micrograms/day (male); 90 micrograms/day (feminine)

Being pregnant and Lactation: 75 micrograms/day (14-18 years); 90 micrograms/day (19 years and older)

Many entire plant meals provide us with vitamin Okay. As you may see, a small (1/2 cup portion) of cooked greens offers all of the vitamin Okay we want for a day.

10 Good Sources of Vitamin Okay for Vegans

1. Kale, 573 micrograms of vitamin Okay in ½ cup cooked
2. Collard greens, 530 micrograms of vitamin Okay in ½ cup cooked
3. Spinach, 494 micrograms of vitamin Okay in ½ cup cooked
4. Turnip greens, 426 micrograms of vitamin Okay in ½ cup cooked
5. Mustard greens, 415 micrograms of vitamin Okay in ½ cup cooked
6. Swiss chard, 286 micrograms of vitamin Okay in ½ cup cooked
7. Brussels sprouts, 150 micrograms of vitamin Okay in ½ cup cooked
8. Cabbage, 82 micrograms of vitamin Okay in ½ cup cooked
9. Broccoli, 81 micrograms of vitamin Okay in ½ cup cooked
10. Asparagus, 72 micrograms of vitamin Okay in ½ cup cooked

Fats helps our our bodies take in extra vitamin Okay and consuming vitamin Okay-rich greens together with a supply of fats can improve the quantity of vitamin Okay absorbed 3-fold (1).

The sources of vitamin Okay listed above all present vitamin Okay within the type of vitamin K1. Natto, a meals constructed from fermented soybeans and utilized in conventional Japanese delicacies, is without doubt one of the few plant-based sources of vitamin K2. There is no such thing as a proof to recommend that vegans whose diets include enough quantities of vitamin K1 must be involved about low dietary vitamin K2 (2).

Some research discover that vitamin K2 dietary supplements that present a lot greater quantities than may very well be obtained from meals cut back the chance of fractures and improve bone mineral density in older ladies (3,4) however do not need a major impact on bone mineral density in older males (5). Extra analysis is required on the results of vitamin K2 dietary supplements on bone well being and coronary heart illness in these following vegan diets (2).

References

1. Gijsbers BL, Jie KS, Vermeer C. Impact of meals composition on vitamin Okay absorption in human volunteers. Br J Nutr. 1996;76:223-229.
2. Goldman DM, Warbeck CB, Barbaro R, et al. Assessing the roles of retinol, vitamin K2, carnitine, and creatine in plant-based diets: A story assessment of dietary adequacy and well being implications. Vitamins. 2025;17:525.
3. Shiraki M, Shiraki Y, Aoki C, et al. Vitamin K2 (menatetrenone) successfully prevents fractures and sustains lumbar bone mineral density in osteoporosis. J Bone Miner Res. 2000;15:515-521.
4. Knapen MH, Drummen NE, Smit E, et al. Three-year low-dose menaquinone-7 supplementation helps lower bone loss in wholesome postmenopausal ladies. Osteoporos Int. 2013;24:2499-2507.
5. Zhang Y, Liu Z, Duan L, et al. Impact of low-dose vitamin K2 supplementation on bone mineral density in middle-aged and aged Chinese language: A randomized managed research. Calcif Tissue Int. 2020;106:476-485.

To learn extra about vitamin Okay see:

Vitamin Okay Reality Sheet for Customers (from Nationwide Institutes of Well being; accommodates nonvegan sources of vitamin Okay)

Vitamin Hotline from Vegetarian Journal about vitamin Okay

Some Meals and Medicines Don’t Go Collectively

The contents of this web site and our different publications, together with Vegetarian Journal and Vegan Journal, usually are not meant to offer private medical recommendation. Medical recommendation must be obtained from a professional well being skilled. We regularly rely on product and ingredient data from firm statements. It’s inconceivable to be 100% positive a couple of assertion, data can change, folks have totally different views, and errors could be made. Please use your greatest judgment about whether or not a product is appropriate for you. To make sure, do additional analysis or affirmation by yourself.