Vitamin K is a fat-soluble vitamin necessary for proper blood clotting, which is reflected in its abbreviation: in German, "koagulation" means "clotting." This vitamin is also likely essential for bone formation (osteogenesis) because it binds calcium. Mice fed a diet very low in vitamin K developed short and thin bones in their legs[1].
Vitamin K Deficiency
A deficiency in vitamin K can eventually lead to reduced blood clotting and, in severe cases, increased bleeding and difficulties in stopping the bleeding. Adults who use antibiotics for extended periods can also develop a vitamin K deficiency, resulting in delayed blood clotting.
Newborn babies receive extra vitamin K after birth. Babies who are breastfed need 150 micrograms of vitamin K drops during the first 12 weeks.
Sources of Vitamin K
Vitamin K1 (or phylloquinone) is mainly found in green leafy vegetables but is also present in other vegetables, fruits, milk and dairy products, meat, eggs, and grains. Our bodies primarily obtain vitamin K2 from animal foods, with poultry and eggs being much better sources than beef, pork, or fish. An exception is natto, a traditional Japanese food made from soybeans fermented by bacteria, which is suitable for vegetarians.
Thus, consuming a lot of fast food and few products from the well-known food pyramid can lead to problems. A vitamin K deficiency can lead to reduced blood clotting and, in severe cases, increased bleeding and longer clotting times. Adults who use antibiotics for extended periods can also develop a vitamin K deficiency, resulting in delayed blood clotting.
Vitamin K in Extra Virgin Olive Oil
Extra virgin olive oil contains, depending on the cultivar, an average of 60 micrograms (μg) per 100 grams. The recommended daily allowance (RDA) for vitamin K for adults is 70 micrograms (μg) per day.
This means that by adding two tablespoons of extra virgin olive oil to your salad, you already get more than your daily requirement of vitamin K.
[1] Hirashima et al: Vitamin K converting enzyme UBIAD1 plays an important role in osteogenesis and chondrogenesis in mice in Biochemical and Biophysical Research Communications – 2024
