Vitamin K is an essential fat-soluble vitamin that plays an important role in bone and heart health. There are two main types of vitamin K that we acquire from our diets: vitamin K1 and vitamin K2. Vitamin K1 is found in vegetables, while vitamin K2 is found in dairy products and is produced by the bacteria in our gut. Vitamin K supports heart health, improves bone density, helps with menstrual pain and bleeding, fights cancer, helps blood clotting, improves brain function, and helps maintain health of gums and teeth. The RDA for Vitamin K is : 2 mcg/day for 0 – 6 months infants; 2.5 mcg/day for 7 – 12 months infants ; 30 mcg/day for 1 – 3 years children ; 55 mcg/day for 4 – 8 years; 60 mcg/day for 9 – 13 years,75 mcg/day for males and females aged between 14 and 18 and 90 mcg/day for males and females aged 19 and older: . When the body lacks enough vitamin K, it goes into emergency mode, keeping up only the critical functions needed for immediate survival. The result is that the other vital processes break down and leave the body vulnerable to weak bones, cancer development, and heart problems. A vitamin K deficiency can lead to heart disease, weakened bones, tooth decay and cancer. A warning sign of a vitamin K deficiency is bleeding and bruising easily. This bleeding can begin as an oozing from the gums or nose. If the maximum allowed doss is exceeded, vitamin E side effects may include: nausea; unusual weakness and tiredness; headaches and dizziness; diarrhea, stomach cramps; easy bruising or bleeding (nosebleeds, bleeding gums) or mild rash.