Vitamin K: the forgotten vitamin for bone and heart health
Vitamin K: The Forgotten Vitamin for Bone and Heart Health
Vitamins are essential nutrients that our body requires in varying amounts to perform various functions, such as growth, maintenance, and repair of tissues. While many people are familiar with vitamins like vitamin C or vitamin E, one vitamin that often goes overlooked is vitamin K. Despite being relatively unknown, this vitamin is essential for maintaining healthy bones and a healthy heart.
What is Vitamin K?
Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. There are two primary forms of this vitamin: vitamin K1 and vitamin K2. Vitamin K1 is primarily found in green leafy vegetables and other plant-based sources, while vitamin K2 is found in animal-based products and fermented foods.
Unlike other vitamins, our body cannot produce vitamin K on its own, which means we need to obtain it through our diet or supplements. The recommended daily intake for vitamin K varies by age and gender, but for adults, it is generally around 90-120 mcg/day.
The Role of Vitamin K in Bone Health
As mentioned earlier, vitamin K is essential for bone health. Our bones are continuously being broken down and rebuilt in a process called bone remodeling. Vitamin K plays a critical role in this process as it activates proteins that help bind calcium to the bone, making it stronger and denser.
Research has shown that individuals with low levels of vitamin K are at a higher risk of developing osteoporosis, a condition where the bones become weak and brittle. A study published in the American Journal of Clinical Nutrition found that postmenopausal women, who are at a higher risk of osteoporosis, had a 65% lower risk of hip fractures when supplementing with vitamin K2.
The Role of Vitamin K in Heart Health
Vitamin K also plays a crucial role in maintaining a healthy heart. Research has shown that vitamin K helps to reduce the buildup of calcium in the arteries, which can lead to heart disease and stroke. By activating proteins that help to transport calcium out of the arteries and into the bones, vitamin K helps to prevent calcification of the arteries and reduce the risk of cardiovascular disease.
A study published in the Journal of Nutrition found that individuals with the highest intake of vitamin K were at a significantly lower risk of developing coronary heart disease than those with the lowest intake. Another study published in the European Journal of Nutrition found that supplementing with vitamin K2 reduced the progression of arterial calcification in older women.
Sources of Vitamin K
Getting enough vitamin K in your diet is relatively easy, as it is found in many different food sources. Here are some of the best sources of vitamin K:
- Green leafy vegetables such as spinach, kale, and broccoli
- Vegetables oils such as canola oil and soybean oil
- Fermented foods such as natto and sauerkraut
- Meat, especially liver
- Eggs
If you are having difficulty getting enough vitamin K through your diet, supplements are also available. However, it is important to speak with your healthcare provider before starting any new supplement to ensure it is safe and effective for you.
Conclusion
Vitamin K is often overlooked when it comes to our overall health, but it is an essential nutrient that plays a significant role in maintaining healthy bones and a healthy heart. By including vitamin K-rich foods in your diet, you can help to reduce your risk of osteoporosis and cardiovascular disease while supporting optimal overall health.