Revitalise Your Heart: The Incredible Benefits of Vitamin K2!
By Julia Haimovich, Accredited Practicing Dietitian.
Vitamin K2 is really good for your heart. It helps keep your arteries flexible and prevents calcium
from building up in them, which can cause heart problems. When you have enough Vitamin K2, it
activates a protein called MGP that stops calcium and other minerals from sticking to your artery
walls.
One cool thing about Vitamin K2 is that it stays in your body for a long time and helps with more
than just your liver. Some studies with women who have gone through menopause show that taking
Vitamin K2 regularly for a few years makes their arteries more flexible.
Another study looked at both men and women with a higher risk of heart problems, possibly
because they didn’t get enough Vitamin K. After a year of taking more Vitamin K2, there was less
stiffness in their blood vessels, especially in women who didn’t have enough Vitamin K in the first
place.
So, taking enough Vitamin K2 every day could be a smart way to keep your heart healthy, and it
might even help other parts of your.
Beyond its well-known role in cardiovascular health, Vitamin K plays a vital part in various essential
bodily functions. One of its primary functions is supporting blood clotting, a crucial process for
preventing excessive bleeding. Additionally, Vitamin K is instrumental in promoting bone health by
regulating calcium and aiding in the synthesis of proteins that contribute to bone mineralisation,
thereby reducing the risk of fractures.
The immune system also benefits from Vitamin K, as it is involved in the production of proteins that
regulate immune responses. This multifaceted nutrient proves itself indispensable for overall well-being.
Now, let’s explore the diverse array of foods rich in Vitamin K: Leafy Greens: Kale, spinach, Swiss chard, and broccoli are exceptional sources of Vitamin K1, the form predominantly associated with blood clotting.
Brassica Vegetables: Brussels sprouts, cabbage, and cauliflower also provide substantial amounts of
Vitamin K1.
Herbs: Parsley, cilantro, and basil, commonly used for flavour, are herbaceous sources of Vitamin K1.
Fermented Foods: Some fermented foods, such as sauerkraut and natto, contain Vitamin K2,
contributing to both cardiovascular and bone health.
Meat and Dairy: Animal products like chicken and dairy contain Vitamin K2, specifically the
menaquinone-4 (MK-4) form.
Ensuring a well-rounded diet that incorporates these Vitamin K-rich foods is pivotal for optimal
health. However, personalized dietary choices should be considered based on individual health
conditions, emphasizing the importance of consulting with healthcare professionals or nutritionists
for tailored advice. Embracing the diverse benefits of Vitamin K opens the door to comprehensive
well-being.
References:
M.H., Braam L.A., Drummen N.E., Bekers O., Hoeks A.P., Vermeer C. (2015). Menaquinone-7
supplementation improves arterial stiffness in healthy postmenopausal women. Thromb Haemost,
113(5), 1135-1144.
Vermeer C., Vik H. (2020). Effect of Menaquinone-7 (vitamin K2) on vascular elasticity in healthy
subjects: results from a one-year study. Vascul Dis Ther, 5.
