You’ve heard of vitamins A, B, C, D and E. But added bottomward the alphabet is a bottom accepted comestible that rarely gets a mention, yet is capital for bloom – vitamin K.
In fact, contempo ytic studies accept appropriate that demography vitamin K2 could advice abate the cartilage accident that women ache with age and could additionally advance cardiovascular bloom through the abridgement of arterial stiffness.
But vitamin K’s allowances don’t end there. Vitamin K2 could additionally advice ane the accident of animation in the bark and advice abate varicose veins, autritative it nature’s unsung anti-ageing supplement.
You’ve heard of vitamins A, B, C, D and E. But added bottomward the alphabet is a bottom accepted comestible that rarely gets a mention, yet is capital for bloom – vitamin K
In an commodity for Healthista, its editor Anna Magee explains the advantages of this underrated vitamin and w it can advice ageing.
What is vitamin K?
Vitamin K is a fat acrid vitamin that is acceptable for claret array and contributes to a advantageous heart, basic and allowed system.
There are two altered forms: Vitamin K1, begin predominantly in blooming abounding vegetables such as spinach, kale, broccoli and vitamin K2 begin in meat, eggs, dairy and brewed foods such as natto (fermented soya beans) sauer and some brewed cheeses and yoghurts.
The capital role of vitamin K1 is to ensure able claret clotting, admitting the allotment vitamin K2 plays in bloom is far different. Vitamin K2 ensures calcium is directed into the actual areas aural the body.
Vitamin K2 activates proteins that advice move calcium into the basic which is capital for cartilage strength, anatomy and circulatory bloom through the adjustment of calcium. It keeps calcium affective through the anatomy and ists in the depositing of calcium into cartilage aculation rather than into the arteries which can account hardening.
W needs vitamin K?
Many of us are amiss in vitamin K2. In fact, a citizenry abstraction appear in Nutrients Journal begin that vitamin K dearth was present in about one in three partints.
Deficiencies were begin to be college in the aged but additionally in tse with aerial claret pressure, Type-2 diabetes, abiding branch ache and cardiovascular disease.
Low vitamin K levels can additionally aftereffect can additionally be the aftereffect of poor diet, aerial booze intake, artlessly accepting earlier or demography ertive medications. In fact, one abstraction has begin that demography statins (a accepted medication igned for clesterol control), could bankrupt K2 levels in the body.
‘Most bodies charge added K2 as in the West we are not accepting abundant from our diets,’ says Healthista Nutritional Director Rick Hay.
‘It’s acutely important to cardiovascular bloom and for cartilage anatomy and is additionally acute to aculate bark attractive its best [see below].’
Moreover, poor digestive bloom can accomplish absence worse, Hay explains, as acceptable gut bacilli is appropriate to catechumen vitamin K1 to K2. ‘Good vitamin K2 levels are additionally capital to vitamin D absorption,’ says Hay.
What are the signs of vitamin K deficiency?
‘Brusing and bleeding calmly may arresting a absence in vitamin K,’ says Hay. ‘Other signs may accommodate tooth decay, poor gum health, anemic basic and affection problems, he explains.
‘High antibacterial use can aftereffect in poor imilation of vitamin K2 from aliment because it compromises abdomen bacteria.’
Puberty and menopause – times back you charge added vitamin K2
There are specific times in a woman’s activity that requires added – or added able – calcium uction, adolescence and menopause.
Taking K2 as a can advice aegis adjoin cartilage and cardiovascular issues in after life. The aged can additionally account from demography K2 as they accept animated risks of both accident cartilage anatomy and cardiovascular bloom risks.
But vitamin K2 is abnormally important for post-menopausal women because falling levels of the rmone oestrogen can advance to losses of up to a amazing 20 per cent of their cartilage anatomy arch to an added accident of osteoporosis and fractures.
More anti-ageing furnishings of vitamin K2
Just as it ane the calcification of arteries, veins and bendable tissue, so too vitamin K2 can advice stop balance calcium in the elastin in the skin. For this reason, K2 may advice aculate bark adaptable and ane wrinkles.
In fact, 2011 ysis swed that women with all-encomping wrinkles were additionally added acceptable to accept low cartilage anatomy too.
Moreover, added ysis has begin that Japanese women were beneath acceptable to accept wrinkles than women from added cultures and acclaimed the aerial natto (a acceptable aliment fabricated from brewed soy beans and aerial in vitamin K2) agreeable in the diet of Japanese women.
Pictured: The foods accomplished in Vitamin K
The aforementioned activity that makes vitamin K benign for cartilage bloom may additionally accomplish it accessible for tse with varicose veins.
While beastly ysis is still in its aboriginal stages, we do apperceive that vitamin K is bare to aftermath metric GLA protein (MGP) which helps abstain calcification in the arteries.
This aforementioned protein helps stop calcification in the veins as well, back the calcium meant for the basic is ushered into the basic and accordingly not aculated in the veins and arteries
The basic abstraction appear in the Journal of Vascular Analysis begin that vitamin K2 was all-important preventing and abbreviation varicose veins.
The best aliment sources of vitamin K2 include:
Do I charge to booty a vitamin K supplement?
Historically, vitamin K has been abandoned as a comestible supplement because it was believed able levels were present in the diet.
This is absolutely accurate for vitamin K1 but vitamin K2 can be difficult to antecedent from a western diet, abnormally if you don’t eat abounding beastly articles or brewed foods.
This can be fabricated worse by avant-garde agronomics as able-bodied as algidity which of advance has its strengths but additionally prevents the actomed beverage of aliment which converts vitamin K1 to vitamin K2 naturally.
Your digestive bacilli can do the job of converting vitamin K1 to vitamin K2 but this is inefficient and modern-day diets accept added bargain the ability of our gut to backpack out this conversion.
But afore you booty a supplement, you charge ysis with your doctor. Vitamin K2 can baffle with the accomplishments of accepted medications including some antibiotics and blood-thinning medications taken for aerial claret pressure.
‘If you accept branch or alarmist ache or are abundant or breastfeeding ysis with your GP afore demography vitamin K2,’ Hay advises.
Which vitamin K2 supplement?
Clinical studies such as this one from 2013 appearance that demography 180 milligrams of vitamin K2 in three abstracted doses through the day could advice abate cartilage accident and advance cardiovascular bloom through the abridgement of arterial stiffness.
‘Regular baby doses of vitamin K2 are best as this helps with calcium acceptance througut the day,’ says Rick Hay.
Absorption is a key affair with vitamins and demography vitamin K2 may be bigger delivered through an articulate aerosol such as BetterYou Vitamin K2 Articulate Aerosol £17.95 from Healthista Sp. It acts faster to bear vitamin K2 to the bloodstream via the bendable tissue of our close cheeks.
In fact, a abstraction on vitamin D appear in Nutrition Journal swed that vitamin imilation via and articulate aerosol is 2.5 times added able than vitamin capsules. Plus, an articulate aerosol is fast arresting and not codicillary on aliment or baptize to take.
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