Vitamin K: Recommended Dietary Allowance (RDA), Dietary Sources, and Its Role in Health and Disease

Vitamin K and Bone Health: Its Impact on Osteoporosis and Fracture Prevention

Vitamin K is a fat-soluble vitamin essential for blood coagulation, bone metabolism, and various physiological functions. It exists primarily as Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinones). While K1 is abundant in leafy greens, K2 is mostly found in fermented foods and animal products.

Recommended Dietary Allowance (RDA)

The adequate intake for Vitamin K varies by age and gender. The recommended values are:

• Infants (0–6 months): 2.0 mcg
• Children (1–3 years): 30 mcg
• Adult males (19+ years): 120 mcg
• Adult females (19+ years): 90 mcg

Dietary Sources of Vitamin K

Vitamin K is primarily found in:

• Leafy greens (spinach, kale, collard greens)
• Fermented foods (natto, cheese)
• Animal products (egg yolks, liver)

Vitamin K and Bone Health

Vitamin K plays a crucial role in bone mineralization and fracture prevention. It activates osteocalcin, a protein essential for calcium binding in bones. Research indicates that Vitamin K2 may contribute to reducing osteoporosis risk and improving overall bone density.

Deficiency and Health Risks

Vitamin K deficiency may lead to excessive bleeding, compromised bone health, and increased fracture risk. Populations at risk include newborns, those on prolonged antibiotic therapy, and individuals with malabsorption syndromes.

Conclusion

Ensuring adequate Vitamin K intake can support bone health, reduce fracture risks, and contribute to overall well-being. Incorporating a balanced diet rich in Vitamin K sources can be beneficial for long-term health.