When it comes to maintaining heart health, most people think of a balanced diet, regular exercise, and avoiding smoking and alcohol.

While these practices are certainly beneficial, research has shown that a specific vitamin – vitamin K – may also play a crucial role in heart health.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin that plays a vital role in blood clotting and bone health. There are two main forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

Vitamin K1 is found primarily in green leafy vegetables, while vitamin K2 is produced by bacteria in the gut and is also present in certain foods, such as dairy products and fermented foods.

How Does Vitamin K Affect the Heart?

Research has shown that vitamin K2 may help prevent cardiovascular disease by reducing calcium buildup in the arteries.

This buildup, which is known as arterial calcification, can lead to atherosclerosis (hardening of the arteries) and increase the risk of heart attack and stroke.

Studies have also found that vitamin K2 may help improve overall cardiovascular health by reducing inflammation and oxidative stress, both of which are linked to heart disease.

The Role of Vitamin K in Blood Clotting

Vitamin K’s involvement in blood clotting is also important in maintaining healthy heart function. When we get injured and we start to bleed, vitamin K helps activate proteins in the blood clotting process, which helps to stop the bleeding.

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Without enough vitamin K, the body cannot produce the necessary proteins, which can lead to abnormal bleeding and other health problems.

How Much Vitamin K Do You Need?

The recommended daily intake of vitamin K varies depending on age and gender. For adults, the recommended daily intake is 90-120 micrograms for women and 120-150 micrograms for men.

Most people can easily meet their vitamin K needs by consuming a balanced diet that includes plenty of green leafy vegetables, such as kale, spinach, and broccoli, as well as other vitamin K-rich foods.

Supplementing with Vitamin K

If you are unable to get enough vitamin K through your diet alone or are at risk for vitamin K deficiencies, such as those taking blood thinners, vitamin K supplements can help.

However, it is important to consult with a healthcare provider before starting any supplement regimen to ensure that it is safe and appropriate for you.

The Bottom Line

Vitamin K plays a crucial role in heart health by helping to prevent arterial calcification and reducing inflammation and oxidative stress.

By consuming a diet rich in vitamin K-rich foods, such as green leafy vegetables and fermented foods, you can easily meet your daily vitamin K needs. However, if you are unable to get enough vitamin K through your diet alone or are at risk for vitamin K deficiencies, supplements may be appropriate and should be discussed with a healthcare provider.