When discussing heart health, most people immediately think of diet and exercise. And while those are very important, I want to highlight another unsung hero: vitamin K. This fat-soluble vitamin plays a crucial role in maintaining heart health, yet many are unaware of its importance. In this article, we will explore the different forms of vitamin K, its impact on cardiovascular health, and how you can ensure you’re getting enough to protect your heart.
Understanding Vitamin K
Vitamin K exists in two main forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K2 is further divided into several subtypes, with MK4 and MK7 being the most studied in relation to heart health.
– Vitamin K1 is primarily found in leafy green vegetables like spinach, kale, and broccoli. It plays a key role in blood clotting, helping the body prevent excessive bleeding when injuries occur.
– Vitamin K2 is found in fermented foods and animal products, particularly in organ meats, cheeses, and eggs. The most significant subtypes of K2 are MK4 and MK7:
– MK4 is found in animal products such as meat, eggs, and dairy. It is also present in small amounts in some fermented foods.
– MK7 is abundant in fermented foods, especially natto, a traditional Japanese dish made from fermented soybeans. It is also present in some cheeses and other fermented products.
The Role of MK4 and MK7 in Cardiovascular Health
MK4 and MK7 have distinct roles in the body, particularly in relation to heart health:
– MK4 is involved in the activation of proteins that regulate calcium in the body. It helps direct calcium to the bones and teeth, where it belongs, and away from the arteries, where it can cause harmful calcification. Some studies suggest that MK4 may help reduce arterial stiffness, a key risk factor for cardiovascular disease.
– MK7 has a longer half-life in the body compared to MK4, meaning it stays active longer. This prolonged activity is thought to make MK7 particularly effective at preventing calcium buildup in the arteries, thereby reducing the risk of atherosclerosis. Research indicates that MK7 supplementation can improve arterial flexibility and reduce the progression of arterial calcification, which are critical factors in maintaining cardiovascular health.
A study published in Thrombosis and Haemostasis found that MK7 supplementation for three years significantly decreased arterial stiffness in healthy postmenopausal women. Another study showed that high intake of MK7 was associated with a lower risk of coronary heart disease.
Vitamin K and High Blood Pressure
Vitamin K’s role in regulating calcium also influences blood pressure. Arterial stiffness, often caused by calcium deposits in the arterial walls, is a major contributor to high blood pressure. By preventing calcium from accumulating in the arteries, vitamin K2, particularly in its MK4 and MK7 forms, helps maintain arterial elasticity and reduce the risk of high blood pressure.
Moreover, some studies suggest that vitamin K2 may improve endothelial function, the ability of blood vessels to dilate and contract properly, which is crucial for maintaining normal blood pressure. While more research is needed to fully understand the mechanisms, the evidence so far suggests that adequate intake of vitamin K2 could be a valuable strategy in managing and preventing high blood pressure.
Dietary Sources of Vitamin K1, MK4, and MK7
To support heart health, it’s important to include foods rich in all forms of vitamin K in your diet:
– **Vitamin K1 sources**: Leafy green vegetables like spinach, kale, Swiss chard, and broccoli are excellent sources of vitamin K1. Other good sources include Brussels sprouts, green beans, and asparagus.
– **MK4 sources**: Animal products such as liver, egg yolks, butter, and meat are good sources of MK4. Some fermented foods also contain MK4, but in smaller amounts compared to MK7. We love Australian Emu oil for MK4.
– **MK7 sources**: Natto is the most concentrated source of MK7. Other fermented foods, such as certain cheeses and fermented vegetables, also provide MK7, though in smaller amounts.
For those who struggle to get enough vitamin K from their diet, supplements are available, often containing a combination of MK4 and MK7. However, it’s always best to consult with a healthcare provider before starting any new supplement regimen, especially if you are on medication or have any pre-existing health conditions.
How Much Vitamin K Do You Need?
Incorporating more leafy greens, fermented foods, and animal products into your meals may be a simple yet effective strategy to harness the heart-protective benefits of vitamin K. Whether you’re aiming to maintain optimal heart health, manage blood pressure, or reduce your risk of cardiovascular disease, this humble vitamin deserves a prominent place in your dietary plan.
Supplement Plan
- Emu oil- 2 caps or 1 tablespoon
- Kickstart My Heart– 6 caps per day
- Wild Salmon Roe– 6 caps per day
