Although the symbol for potassium on the periodic table of elements is a K, potassium is not the same as vitamin K. Both are essential micronutrients, but potassium is a mineral, not a vitamin, and has different functions in the body than vitamin K. While some foods contain both of these nutrients, the major sources for potassium and vitamin K are also different.
Potassium is an electrolyte, meaning it helps conduct electricity through your body, enabling muscle contraction and helping to keep your heart beating properly. It counteracts the effects of sodium, helping you maintain normal blood pressure levels. Potassium also plays a role in digestion and building proteins, and helps maintain the proper balance between acids and bases in the body.
Many foods contain potassium, so it isn't common for people to be deficient in potassium unless they suffer from certain health problems -- although not everyone consumes the recommended dietary allowance for adults of 4,700 milligrams per day. Some of the better sources of potassium include citrus juices, bananas, tomatoes, cantaloupes, avocados, potatoes, lima beans, meat, poultry, cod, flounder and salmon. Dairy products contain potassium, as do nuts, kiwi fruit, apricots, prunes, peas, broccoli, winter squash, sweet potatoes and soy products.
The main function of vitamin K is helping your blood to clot. However, this isn't the only role this vitamin plays in the body. It also helps to keep your bones strong, limiting your risk for fractures as you get older. Some medications, including cholesterol medications and antibiotics, can interfere with vitamin K absorption, and vitamin K can interfere with blood thinners, so speak with your doctor before taking vitamin K supplements to find out whether they are safe or necessary for you.
Vitamin K Sources
The best sources of vitamin K are green vegetables, since the chlorophyll that makes the vegetables green provides vitamin K. Green leafy vegetables are very high in this vitamin, but it is also found in green tea, beef liver, asparagus, broccoli, cauliflower, Brussels sprouts, cabbage, meat, fish, eggs, vegetable oils and cereals. Bacteria in your digestive tract also make small amounts of vitamin K, but not enough to supply all of your vitamin K needs. Women should consume at least 90 micrograms per day, and men should consume 120 micrograms per day.
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