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Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you're getting more than the recommended amount, don't worry: You can't overdo vitamin K from fruits and vegetables.
One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you're taking a blood thinner, talk with your doctor about being consistent with your vitamin K intake.
Current recommendations for vitamin K are 120 mcg per day for men and 90 mcg for women. Most diets supply more than this. Good sources of vitamin K are spinach, broccoli, Brussels sprouts, collard greens, and other green leafy vegetables. As with anything, moderation is important; taking excessive doses of vitamins can have negative effects. If you take anticoagulants like warfarin (Coumadin), it's particularly important to keep your vitamin K intake consistent from day to day, since this vitamin influences blood clotting. If you take an anticoagulant, it's wise to talk to your doctor before taking vitamin K.
Teens ages 14 to 18 are advised to consume 75 micrograms per day of vitamin K. Adult men are advised to consume 120 micrograms daily and women 90 micrograms. Newborns typically receive a shot of vitamin K to ensure they have enough. People taking blood-thinning drugs, or anti-coagulants, need to eat foods with vitamin K in moderation. Too much can make blood clot faster.
This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.