Vitamin K benefits include improving heart health, protecting against cancer and aiding insulin sensitivity. If you don’t get enough from food sources, supplements can be an effective way to raise levels.
It can be found naturally in foods like green leafy vegetables, raw or fermented dairy products and eggs, as well as being synthesized within the body.
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Vitamin K Benefits: Protects the Heart
Vitamin K, also referred to as phylloquinone or menaquinone, is a fat-soluble vitamin found in food sources. It has numerous health benefits for the heart and may help prevent arterial calcification.
Research is increasingly suggesting that dietary vitamin K may reduce the risk of cardiovascular disease and cancer. This nutrient may slow vascular calcification, improve blood flow to the heart, and keep calcium levels in bones low.
To fully benefit from vitamin k, it is important to consume a balanced diet that includes various sources. Dark leafy greens such as spinach or Swiss chard, vegetable oils and certain fruits all contain this vital nutrient.
Vitamin K2 can also be found in small amounts in animal-based and fermented foods, like cheese and Japanese “natto.” While all forms of vitamin k have some health benefits for the heart, getting enough of the K2 form is especially important.
One study involving Dutch women and men over 55 discovered that those who consumed 25 milligrams or more of vitamin K2 daily experienced a 57% reduction in heart disease risk, along with 41% fewer severe arterial calcification cases and 36% lower total mortality (Grober, 2015).
Another recent study, including postmenopausal women and those over 55 years of age, discovered that those who consumed higher intakes of both K1 and K2, had a lower risk for coronary heart disease and death from cardiovascular causes. This could be because K2 has a longer circulation time than K1, making it better absorbed by body tissues such as the arteries.
Vitamin K Benefits: Reduces Arterial Calcification
Vitamin K helps prevent arterial calcification by acting on several important mechanisms. One such mechanism involves preventing calcium build-up inside soft tissues like arteries so it cannot attach to bone (hard tissue).
Vitamin K also aids in decreasing calcium build-up by inhibiting BMP2-driven vascular smooth muscle cells (VSMCs) from transdifferentiating into osteochondrogenic VSMCs. This process, known as the VSMC phenotype shift, has been linked to atherosclerosis and cardiovascular disease (CVD).
Another way vitamin K helps prevent arterial calcification is by improving the carboxylation status of matrix Gla protein (MGP). A carboxylated form of MGP prevents calcium from forming phosphate bonds which could lead to calcification.
Deficits in vitamin K can lead to calcium accumulation in soft tissues, particularly the arteries and blood vessels. This buildup makes the vessels stiffer and reduces their flexibility.
Cardiovascular disease, also known as atherosclerosis, is the result of stiffening of arteries and blood vessels in adults over sixty-five. It may contribute to many strokes, heart attacks and other cardiovascular events among people over this age bracket.
Recently, a study published in Vascular Diseases and Therapeutics revealed that Vitamin K2 supplementation reduced common carotid intermedia thickness among elderly patients. This finding could indicate an effective role for Vitamin K2 in decreasing arterial calcification as well as other cardiovascular disease risk factors.
The Danish Diet, Cancer and Health study followed 53,372 older adults for 21 years and found that those who consumed more phylloquinone or menaquinone at baseline had a lower risk of hospitalizations due to atherosclerotic cardiovascular events. Furthermore, those who had higher vitamin K intake or were taking a vitamin K2 supplement were less likely to be hospitalized for ischemic heart disease or stroke.
Vitamin K Benefits: Helps with Cancer Therapy
Vitamin K is an essential nutrient essential to blood clotting and may aid with cancer therapy. It naturally occurs in foods like milk and cheese, and you can also get it as a dietary supplement.
Vitamin k benefits can range from improved blood clotting and reduced stroke and heart disease risks, to helping those taking warfarin (Coumadin) reverse its anticoagulant effects. However, it’s important to remember that too much vitamin k may be harmful for some individuals – particularly those with liver diseases or those receiving dialysis treatments due to kidney issues.
Vitamin k exists in various forms, but two major subtypes – phylloquinone (vitamin K1) and menaquinone (vitamin K2)–have been extensively researched. Both fat-soluble vitamins can be found in foods like milk and cheese as well as dark leafy vegetables.
Vitamin K may assist with cancer therapy by inhibiting the growth of some tumor cells. For instance, studies have demonstrated that Vitamin k suppresses proteins called PIVKA II — a growth factor for certain types of cancer cells — through its inhibitory effects.
Studies have examined this effect in several small, randomized controlled trials. According to these findings, women with cirrhosis who are at increased risk for developing hepatocellular carcinoma (HCC) found that supplementing with vitamin k2 reduced their HCC incidence by 30%.
Vitamin k may be beneficial for patients with cancer due to its ability to inhibit cell growth or stimulate certain immune cells. Furthermore, its antioxidant properties protect cells from damage.
Helps with Insulin Sensitivity
Vitamin K is a fat-soluble vitamin found in many foods such as meats, cheeses, leafy green vegetables and fermented foods. The two forms of vitamin K are called phylloquinone (vitamin K1) and menaquinones (vitamin K2).
Vitamin K is essential to help regulate blood sugar levels and keep your immune system strong. It also has been known to reduce the risk of heart disease and osteoporosis.
Vitamin K helps with insulin sensitivity by improving your body’s ability to convert carbohydrates into energy, which is important as high blood insulin can promote fat storage in your cells.
Vitamin K may improve insulin sensitivity by controlling fatty acid metabolism. This could prevent fatty liver disease and diabetes by helping regulate fat metabolism.
Vitamin K also reduces inflammation. Studies have demonstrated that it inhibits the production of pro-inflammatory chemicals like IL-6 and TNF-alpha in your body.
Additionally, NF-kB molecules in your body can be inhibited, potentially helping to prevent type 2 diabetes from developing.
Vitamin K has also been demonstrated to reduce oxidative stress in your body, which some believe can lead to elevated blood glucose levels and decreased insulin sensitivity.
Supplementing with vitamin K has been scientifically proven to significantly reduce the risk of type 2 diabetes by decreasing blood sugar levels and improving insulin sensitivity. It’s an ideal supplement for anyone trying to shed some pounds as research has indicated it helps break down fat stored in your body by improving carb conversion into energy, as well as lower triglyceride and cholesterol levels.
Helps with Bone Strength
Vitamin k assists the body with blood clotting and produces several proteins essential for building bone tissue, such as osteocalcin and prothrombin. Vitamin K helps the body clot blood properly while stimulating bone formation through osteocalcin and prothrombin production.
Calcium also binds calcium to the bone protein matrix and aids in mineralization of bone tissues. It’s essential for healthy bones’ formation; lacking it may lead to osteoporosis or other bone disorders.
Vitamin K is necessary for the production of osteocalcin and other bone-building proteins, as well as to bind calcium in bones. It can be produced in various organs such as the liver, brain, heart and pancreas.
Studies have indicated that vitamin K helps to increase bone mineral density (BMD) and reduce fracture risk among postmenopausal women. However, more research is necessary to establish whether taking dietary K2 supplements will actually benefit bone health.
One study found a positive association between total hip BMD at baseline and natto intake among Japanese postmenopausal women (59). Natto contains MK-7, which is more bioavailable than phylloquinone but also absorbed more slowly – making it better for long-term use.
Studies have linked low dietary K1 and vitamin K2 intake with increased bone loss, particularly around the hip, as well as an increased risk of fracture. Further clinical trials utilizing various supplements to lower serum ucOC levels and enhance dietary intake are needed to fully determine their role in fracture prevention.
IN THE END
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