Signs of Vitamin K Deficiency and What to Do

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Vitamin K supports normal blood clotting and bone strength. Most people get enough from food in senior living, yet deficiencies can occur, especially when appetite is low or certain medicines are involved.

Know the Two Main Types

  • K1 (phylloquinone): found in leafy greens like spinach and kale

  • K2 (menaquinones): found in fermented foods and some animal products

Who Is at Higher Risk

  • Older adults with limited vegetable intake

  • People with conditions that affect fat absorption

  • Those taking long term antibiotics

  • Individuals on certain medications that interact with vitamin K

Common Signs to Watch

  • Easy bruising or bleeding gums

  • Frequent nosebleeds or prolonged bleeding from small cuts

  • Small pinpoint skin spots called petechiae

  • In severe cases, heavier than expected bleeding after procedures

  • Low bone density over time

Food First Approach

  • Aim for a daily serving of leafy greens: spinach, kale, collards, or romaine

  • Add green herbs to eggs, soups, and roasted vegetables

  • Include K2 sources in small amounts: certain cheeses, natto, or fermented foods

  • Pair greens with a little healthy fat so absorption improves

Medication Safety

  • If you take warfarin, do not suddenly increase or decrease vitamin K foods

  • Keep intake steady and follow your monitoring schedule

  • Bring a list of supplements to each appointment to avoid interactions

When Supplements Make Sense

Simple Habits That Help

  • Buy pre washed greens to make salads easy

  • Keep a bag of frozen spinach for quick omelets and soups

  • Rotate herbs like parsley and cilantro into meals for a gentle boost

  • Track bruising patterns and note any changes after adjustments

Questions for Your Next Visit

  • Do I need lab tests related to clotting or bone health

  • How much vitamin K should I aim for daily

  • Which foods or supplements should I choose or avoid based on my medications

  • When should we follow up to review changes

If you enjoy learning in a group setting, community calendars are a great place to start. Many libraries, senior centers, independent living Portland, and local health organizations host free or low-cost nutrition talks and wellness classes. 

Keeping your vitamin K intake steady through regular monitoring and meals you actually enjoy helps it do its quiet work in the background so you can focus on living well, not managing numbers.