Vitamin K cleans the arteries

As we focus on maintaining a healthy heart and circulatory system, there is one vitamin often overlooked despite playing a crucial role in keeping our arteries clean: vitamin K.

This vitamin, primarily known for its important role in blood clotting in newborns, has the ability to reduce arterial calcification and improve the health of our blood vessels. In this article, we will focus on vitamin K2 (and not vitamin K1) because most of the health benefits are attributed to it.

Vitamin K2 and healthy blood vessels

Vitamin K2, also known as menaquinone, offers a wide range of benefits for people of all ages. From supporting bone health and promoting healthy blood clotting to protecting against cardiovascular diseases and supporting healthy brain function, vitamin K2 plays an essential role in various biological processes in our bodies.

Recent research has shown that vitamin K2, in particular, plays a very important role in preventing arterial calcification, a process that can lead to cardiovascular diseases.

Vitamin K2 is involved in regulating calcium metabolism in the body. Calcium is essential for healthy bones and teeth, but an excess of calcium in the blood vessels can lead to arterial calcification. Vitamin K2 helps activate a protein called matrix Gla-protein (MGP), which binds calcium and promotes its transport out of the blood vessels. By doing so, vitamin K2 prevents the deposition of calcium in the blood vessels and reduces the risk of arterial calcification.

Multiple studies have shown that higher intake of vitamin K2 is associated with a lower risk of cardiovascular diseases and arterial calcification. Research suggests that adequate intake of vitamin K2 can not only reduce the risk of arterial calcification but also support blood vessel health and promote overall cardiovascular health.

A study published in the "American Journal of Clinical Nutrition" found that higher intake of vitamin K was associated with a lower risk of coronary heart disease and arterial calcification.

Research conducted at Erasmus University Rotterdam found that vitamin K supplementation improved the elasticity of blood vessels and reduced arterial stiffness in healthy adults.

Dr. Kate Rhéaume-Bleue, a leading expert on vitamin K, notes:

"Vitamin K plays a crucial role in preventing arterial calcification and promoting blood vessel health. It is a vitamin often overlooked but essential for a healthy heart."

How much vitamin K2 should you take and is it safe?

The optimal dose of vitamin K2 to prevent arterial calcification has not been precisely established, but studies suggest that a daily intake between 45 and 180 micrograms (µg or mcg) of vitamin K2 can be effective. While vitamin K2 is generally considered safe when used in dietary supplements, excessive amounts of vitamin K2 may potentially affect blood clotting, especially in people who are taking blood thinners.

In addition to supplements, you can also obtain vitamin K2 from your diet.

Which foods are high in vitamin K2?

Foods rich in vitamin K2 include:

1. Fermented products

Fermented foods like natto, a traditional Japanese dish made from fermented soybeans, are particularly rich in vitamin K2.

2. Cheese

Certain types of cheese, especially hard cheeses like Gouda, Edam, and Brie, contain significant amounts of vitamin K2.

3. Eggs

Eggs, especially the yolks, also contain vitamin K2, although in smaller amounts.

4. Meat

Organ meats like liver and kidneys are rich in vitamin K2. Other meats can also contribute to vitamin K2 intake, albeit in smaller quantities.

5. Fermented soy products

Besides natto, other fermented soy products like miso and tempeh can contain some vitamin K2, though the amounts may vary.

Conclusion

The positive effects of vitamin K2 on health are numerous and promising. From supporting strong bones and promoting healthy blood vessels to preventing arterial calcification and reducing the risk of cardiovascular diseases, vitamin K2 plays an essential role in our health.