When it comes to dietary supplements, an estimated 75% of Americans use them, according to a survey conducted by CRN (Council for Responsible Nutrition).
Vitamin K is one type of dietary supplement that is gaining popularity due to its potential benefits for healthy aging. It is believed to aid in the prevention of age-related conditions such as osteoporosis and cardiovascular disease.
So, should you consider incorporating more vitamin K into your diet? Here’s what you need to know.
What is vitamin K?
“Vitamin K is a fat-soluble vitamin, meaning that it is stored in fat tissue and the liver,” explains Heather Viola, DO, a Primary Care Physician at Mount Sinai Doctors-Ansonia. One of its main functions is to help with blood clotting.
There are three forms of vitamin K:
- Vitamin K1 (phylloquinone)
- Vitamin K2 (menaquinone)
- Vitamin K3 (menaphtone), which is a synthetic form not intended for human consumption
In addition to blood clotting, vitamin K is also important for maintaining strong bones. Low levels of vitamin K have been found in individuals with osteoporosis.
Research has also shown that vitamin K may have a role in preventing and treating conditions such as coronary heart disease and cancer. A study published in the journal Oncology Letters found that vitamin K2 treatment may inhibit the growth of cancer cells and reduce the risk of developing prostate and lung cancer.
Foods high in vitamin K
Sources of vitamin K1 include spinach, broccoli, iceberg lettuce, oils like soybean and canola oil, and leafy greens such as collards.
Vitamin K2 can be found in full-fat dairy products, pork, poultry, and fermented foods.
The recommended daily intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women. Vitamin K1 is available as a supplement in the US, usually in combination with other vitamins.
Vitamin K deficiency is rare in adults but can be a concern for newborns. All newborns are required to receive a vitamin K shot to prevent deficiency bleeding.
Vitamin K precautions
If you have a condition that causes excessive bleeding or prevents proper vitamin K absorption, your doctor may recommend a vitamin K supplement. This includes individuals with gallbladder or biliary disease, cystic fibrosis, celiac disease, and Crohn’s disease. Prolonged use of antibiotics can also impair vitamin K absorption.
If you take blood thinners like warfarin, talk to your doctor before taking vitamin K supplements or increasing your intake of foods rich in vitamin K. Vitamin K can reverse the effects of these medications.
The anti-aging benefits of vitamin K
Research suggests that vitamin K may provide defense against age-related conditions such as osteoporosis, osteoarthritis, and cardiovascular disease. It may also have a role in slowing the progression of Alzheimer’s disease.
A study published in Open Heart indicates that increased vitamin K2 intake may reduce arterial stiffness, lower the risk of diabetes and coronary artery disease, and improve the survival rate among cardiac patients.
Postmenopausal women may benefit from vitamin K supplementation due to the increased risk of bone loss. Studies have shown that vitamin K can improve bone density and reduce the risk of fractures.
Currently, there is no evidence to suggest that higher intakes of vitamin K cause adverse side effects. However, it is always important to consult with your doctor before starting any new supplement.
Overall, vitamin K supplements are considered safe and many individuals, especially postmenopausal women, take them regularly.
So, if you’re interested in the potential benefits of vitamin K for healthy aging, make sure to discuss it with your doctor during your next visit.
