Vitamin K and phosphorus

Today will cover the last of the fat-soluble vitamins (vitamins A, D, E, and K). Fat-soluble vitamins are dissolved in fat and carried throughout the body in fat. This is one reason when we want some fat in our diet. Because fat-soluble vitamins can be stored in fat, excessive amounts of some of these vitamins can be harmful, such as vitamin A and D. Starting next week, we will cover the water-soluble vitamins (all B-complex vitamins and vitamin C).

Vitamin K

This vitamin makes proteins that cause your blood to clot and helps your body make other proteins for blood, bones, and kidneys.

A deficiency is unlikely, except for rare health problems. Prolonged use of antibiotics could be a problem because they destroy some bacteria that produce vitamin K. A deficiency would cause blood not to clot.

Those who are on blood-thinners need to watch their vitamin K consumption because too much can make blood clot faster. There is no Tolerable Upper Level Limit.

The Adequate Intake is:
Age 14-18 - 75 mcg (micrograms) daily
Adult men - 120 mcg daily
Adult women - 90 mcg
Women who are pregnant or breastfeeding need the same amount as adult women. Newborns typically get a shot of vitamin K.

Your body can produce vitamin K on it's own from bacteria in your intestines. The best sources are green, leafy vegetables. Other vegetables, fruits, and nuts also have smaller amounts. One cup of raw spinach has 145 mcg of vitamin K. Click here for more foods with vitamin K (scroll about 3/4 of the way down).

Phosphorus

This major mineral helps generate energy in the cells of your body, helps regulate metabolism, and serves as part of DNA and RNA (cell growth and repair). Phosphorus is also a major component of bones and teeth, second to calcium.

A deficiency is rare. An excess amount may lower the calcium level in the blood, which may cause bone loss, but this doesn't appear to be a problem in the U.S. The maximum intake or Tolerable Upper Level Intake is 4,000 mg for those age 9 to 70. After age 70, it's 3,000 mg daily. For pregnant women, it is 3,500 mg.

The Recommended Daily Allowance (RDA) is:
ages 9 to 18 - 1,250 mg
all adults - 700 mg

Almost all foods contain phosphorus, including protein foods (milk, meat, eggs). Beans and nuts are also good sources. Bread, baked foods, and some soft drinks contain phosphorus too. Click here for foods that have phosphorus (scroll about halfway down).

(Information is from ADA Complete Food and Nutrition Guide and weblinks are from Linus Pauling Institute, Oregon State University)