Vitamin K helps your blood cells stick together or coagulate. This is important for healing when you are cut. Vitamin K also assists in creating strong bones, especially in the elderly. A lack of vitamin K in the diet can lead to bleeding from the gums or nose. Several illnesses can lead to vitamin K deficiency. These include liver disease, gallbladder disease and cystic fibrosis. Certain blood-thinning medications can also cause low vitamin K levels. Eating cereal is a convenient way to increase vitamin K in the body 1. The recommended daily intake of vitamin K is 80 micrograms for men and 65 micrograms for women, according to the U.S. Department of Agriculture 4.
Kellogg's Special K Low Carb Lifestyle
Special K Low Carb Lifestyle contains 15 micrograms of vitamin K in a 100-g serving size. That is equivalent to seven-eighths of a cup. The University of Maryland says higher levels of vitamin K can lead to greater bone density 2. Vitamin K can reduce the risk of bone fractures, especially in women who are post-menopausal and at risk for osteoporosis.
- Special K Low Carb Lifestyle contains 15 micrograms of vitamin K in a 100-g serving size.
- The University of Maryland says higher levels of vitamin K can lead to greater bone density 2.
Nature's Path Optimum Slim
Is Puffins Cereal Healthy?
Nature's Path Optimum Slim has 13 micrograms of vitamin K for a 100-g serving, according to Diet and Fitness Today 1. Penn State Hershey Medical Center says another reason to get the recommended amount of vitamin K every day is that people who have a vitamin K deficiency are more susceptible to bruising and bleeding 2.
General Mills Cinnamon Toast Crunch
Cinnamon Toast Crunch has 6 micrograms of vitamin K for a 100-g serving. The University of North Carolina Medical Center says it is important to eat a consistent amount of vitamin K if you are taking blood thinning medicine 23. Shifting levels of vitamin K in the body can interfere with blood thinners like warfarin. Inform your doctor of any changes in your diet if you are on blood thinning medication.
- Cinnamon Toast Crunch has 6 micrograms of vitamin K for a 100-g serving.
- The University of North Carolina Medical Center says it is important to eat a consistent amount of vitamin K if you are taking blood thinning medicine 2.
Kashi Go Lean Crunch
What Cereals are Recommended for People With Diabetes?
Kashi Go Lean Crunch breakfast cereal contains 6 micrograms of vitamin K per 100-g serving. Cereals are a good source of vitamin K, but should not be the only source. Green vegetables like spinach, broccoli and kale also are high in vitamin K 1.
Kellogg's All Bran
Kellogg's All-Bran cereal has 5 micrograms of vitamin K per 100-g serving. It is also very high in dietary fiber, which can lower cholesterol and reduce blood pressure.
Is Puffins Cereal Healthy?
What Cereals are Recommended for People With Diabetes?
Are There Vitamins That Aid Muscle Flexibility?
How to Plan Glycemic Load Menu
Can Lettuce Thicken Your Blood?
What Causes Sciatic Nerve Pain When Walking?
Vitamins That Help Broken Bones
Vitamins for Varicose Veins
Vitamins to Stop Menstrual Bleeding
Is There a Specific Diet to Help Heal a Broken Femur
- Diet and Fitness Today: Cereals High in Vitamin K
- University of Maryland Medical Center: Vitamin K
- University of North Carolina Medical School: Vitamin K Content of Common Foods
- U.S. Department of Agriculture: Vitamin K
- Recipe Gold Mine: U.S. Cups to Grams
- Holick MF, Gordon CM. Patient Guide to Vitamin D Deficiency. The Journal of Clinical Endocrinology & Metabolism. 2011;96(7):1-2. doi:10.1210/jcem.96.7.zeg33a
- Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552
- Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-hydroxyvitamin D and risk of myocardial infarction in men: a prospective study. Arch Intern Med. 2008;168(11):1174-1180. doi:10.1001/archinte.168.11.1174
- Gorham ED, Garland CF, Garland FC, et al. Optimal vitamin D status for colorectal cancer prevention: a quantitative meta analysis. Am J Prev Med. 2007;32(3):210-216. doi:10.1016/j.amepre.2006.11.004
- Lappe JM, Travers-Gustafson D, Davies KM, Recker RR, Heaney RP. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. The American Journal of Clinical Nutrition. 2007;85(6):1586-1591. doi:10.1093/ajcn/85.6.1586
- Prentice RL, Pettinger MB, Jackson RD, et al. Health risks and benefits from calcium and vitamin D supplementation: Women’s Health Initiative clinical trial and cohort study. Osteoporos Int. 2013;24(2):567-580. doi:10.1007/s00198-012-2224-2
- Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr. 2010;91(5):1255-1260. doi:10.3945/ajcn.2009.29094
- Salehpour A, Hosseinpanah F, Shidfar F, et al. A 12-week double-blind randomized clinical trial of vitamin D₃ supplementation on body fat mass in healthy overweight and obese women. Nutr J. 2012;11:78. doi:10.1186/1475-2891-11-78
- Carrillo AE, Flynn MG, Pinkston C, et al. Impact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adults. Clin Nutr. 2013;32(3):375-381. doi:10.1016/j.clnu.2012.08.014
- Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G. Vitamin D Toxicity-A Clinical Perspective. Front Endocrinol. 2018;9:550. doi:10.3389/fendo.2018.00550
- Ross AC, Manson JE, Abrams SA, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: what clinicians need to know. J Clin Endocrinol Metab. 2011;96(1):53-58. doi:10.1210/jc.2010-2704
- Bouillon R, Van Schoor NM, Gielen E, et al. Optimal vitamin D status: a critical analysis on the basis of evidence-based medicine. J Clin Endocrinol Metab. 2013;98(8):E1283-E1304. doi:10.1210/jc.2013-1195
- American Academy of Dermatology. Position Statement of Vitamin D. 2010.
- Taksler GB, Cutler DM, Giovannucci E, Keating NL. Vitamin D deficiency in minority populations. Public Health Nutr. 2015;18(3):379-391. doi:10.1017/S1368980014000457
- Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011;96(7):1911-1930. doi:10.1210/jc.2011-0385
- Cannell JJ, Vieth R, Umhau JC, et al. Epidemic Influenza and Vitamin D. Epidemiol Infect. 2006; 134:1129-40.
- Carrillo AE1, Flynn MG, Pinkston C, Markofski MM, Jiang Y, Donkin SS, Teegarden D. Impact of Vitamin D Supplementation During a Resistance Training Intervention on Body Composition, Muscle Function, and Glucose Tolerance in Overweight and Obese Adults. Clin Nutr. 2013 Jun;32(3):375-81. doi: 10.1016/j.clnu.2012.08.014. Epub 2012 Aug 31.
- Ginde AA, Mansbach JM, Camargo CA, Jr. Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey. Arch Intern Med. 2009; 169:384-90.
- Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-hydroxyvitamin D and Risk of Myocardial Infarction in Men: a Prospective Study. Arch Intern Med. 2008; 168:1174-80.
- Gorham ED, Garland CF, Garland FC, Grant WB, Mohr SB, Lipkin M, Newmark HL, Giovannucci E, Wei M, Holick MF. Optimal Vitamin D Status for Colorectal Cancer Prevention: a Quantitative Meta-analysis. Am J Prev Med. 2007 Mar;32(3):210-6.
- Heaney, Robert P. “The Vitamin D Requirement in Health and Disease.” The Journal of Steroid Biochemistry & Molecular Biology 97 (2005):13-9.
- Holick MF. Vitamin D. In: Shils M, Olson J, Shike M, Ross AC, ed. Modern Nutrition in Health and Disease, 9th ed. Baltimore: Williams and Wilkins, 1999.
- National Institutes of Health Office of Dietary Supplements. Vitamin D: Dietary Supplement Fact Sheet. University of Ottawa Evidence-based Practice Center. Effectiveness and Safety of Vitamin D in Relation to Bone Health. Agency for Healthcare Research and Quality. Aug 2007: 07-E013.
- Salehpour A1, Hosseinpanah F, Shidfar F, Vafa M, Razaghi M, Dehghani S, Hoshiarrad A, Gohari M. A 12-week Double-blind Randomized Clinical Trial of Vitamin D₃ Supplementation on Body Fat Mass in Healthy Overweight and Obese Women. Nutr J. 2012 Sep 22;11:78. doi: 10.1186/1475-2891-11-78.
- Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized Trial of Vitamin D Supplementation to Prevent Seasonal Influenza A in Schoolchildren. Am J Clin Nutr. 2010 91:1255-60. Epub 2010 Mar 10.
- Wilkins, Consuelo H. and Yvette I. Sheline, et al. “Vitamin D Deficiency Is Associated with Low Mood and Worse Cognitive Performance in Older Adults.” American Journal of Geriatric Psychiatry 14 (2006): 1032-40.
Kent Ninomiya is a veteran journalist with over 23 years experience as a television news anchor, reporter and managing editor. He traveled to more than 100 countries on all seven continents, including Antarctica. Ninomiya holds a Bachelor of Arts in social sciences with emphasis in history, political science and mass communications from the University of California at Berkeley.