Recommended Daily Value

• 90-120 mcg/day

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Function

• Blood clotting,

• Bone health,

• Heart health

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Deficiency Symptoms

• Easy bruising,

• Heavy menstrual bleeding,

• Osteoporosis

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Top Foods

• Kale (547 mcg/100g),

• Spinach (499 mcg/100g),

• Swiss chard (292 mcg/100g)

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Toxicity to Humans

High doses may interfere with blood-thinning medications

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Promoters

• Leafy greens,

• Fermented foods,

• Liver,

• Chicken liver

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Adversaries

• Anticoagulant medications,

• Alcohol,

• Fat-soluble vitamin deficiencies

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