Some nutrients get a lot of attention (we’re looking at you,vitamin Dandvitamin C).
Others deserve a little more awareness, especially when they impact a critical organ like your heart.
When it comes to heart health, you may think ofomega-3sorCoQ10.
But are you acquainted with vitamin K2?
What is vitamin K2?
Vitamin K2 is a unique form of an essential micronutrient that plays an important role in heart health.
Vitamin K1 is known as phylloquinone, while vitamin K2 is referred to as menaquinone.
Broccoli and Brussels sprouts are lesser known, but excellent sources of phylloquinone too.
These diverse greens are nutrient-dense foods that most of us could use more of in our diets.
Vitamin K2 and your gut microbiome.
An additional and fascinating source of vitamin K2 comes from bacterial synthesis in our gut.
Nonetheless, having a healthy gut supports the synthesis of vitamin K2.
Vitamin K2 and heart health benefits.
So, coronary calcification is something to be aware of and mitigate.
Enter vitamin K2, your calcium usher.
Vitamin K helps direct calcium2to correct and beneficial places for your health (e.g.
In this way, adequate vitamin K:
How does vitamin K accomplish this?
It activates important proteins like matrix GLA protein (MGP).
Supporting this mechanism, several observational studies have linked higher vitamin K2 intake with lower coronary calcification.
Theclinical trial evidence4for vitamin Ks effect on cardiovascular disease is small but growing.
While the results are mixed, thats partially because the study designs are mixed too.
Some clinical trials support vitamin Ks beneficial role in combating calcification and atherosclerosis; others do not.
Future, well-designed clinical evidence will be valuable to further inform the vitamin K/heart health relationship.
Vitamin K: How much do I need?
No scientific consensus nor dietary recommendations exist for vitamin K2 (yet).
As moreresearch builds7, a recommendation specific to menaquinone vitamin K sources may be warranted in the future.
Summary
Is vitamin K deficiency common?
While classic vitamin K deficiency is rare in the average adult, it can occur.
Theresult is abnormal bleeding9caused by impaired blood clotting.
What about vitamin K insufficiency?
Blood clotting may remain normal, since theres enough vitamin K to conserve that vital function.
But, more subtle and potentially serious consequences can occur.
Heart disease is theleading cause of death11in the United States.
Ideal vitamin K2 supplement dosage.
And, a little vitamin K2 likely goes a long way.
This is not a causal finding, but informative nonetheless.
Does vitamin K2 have side effects?
Vitamin K has an excellent safety profile, even at high doses.
Remember that your daily needs for vitamin K are 90 to 120 micrograms, depending on your gender.
Anticoagulants (such as Warfarin) have a known drug-nutrient interaction with vitamin K1.
If a patient on blood thinners wants to incorporate vitamin K-dense foods (healthy foods!)
into their diet or take a supplement containing vitamin K1 or K2, they should tell their doctor first.
The healthcare practitioner will monitor key blood clotting biomarkers and adjust the medication accordingly.
The takeaway.
Ashley Jordan Ferira, Ph.D., RDN is mindbodygreen’s former Vice President of Scientific Affairsd.
Ashley received her B.A.
Her research contributions span vitamin D, cardiometabolic health, bone density, and weight management.
Ashley lives in beautiful Charleston, South Carolina, where she was born and raised.
