Vitamin K

Most people know very little about vitamin K and miss out on its incredible range of health-giving benefits as a result. It is estimated that over half of people between the ages of 18 and 44 do not get enough vitamin K from their diets. It is found in foods such as spinach, liver, egg yolks and vegetable oils.

This is alarming, as vitamin K can help protect you from many debilitating diseases, including atherosclerosis, osteoporosis, Alzheimer's, and auto-immune disorders such as rheumatoid arthritis and ME. It also plays an essential role in promoting blood clotting after tissue injury - a severe deficiency can result in the failure of this natural process and cause fatal haemorrhaging.

Continuing research into this amazing vitamin is constantly unveiling more benefits for maintaining optimal health, and it is fast proving to be one of the most promising anti-ageing nutrients available.

An effective measure to ward off heart disease
Supplementing with vitamin K can significantly reduce your risk of atherosclerosis - the thickening of your arteries which inhibits the flow of blood around your body. This makes it important in preventing life-threatening conditions such as heart disease, stroke and thrombosis -- which are all associated with atherosclerosis.
If too much of the mineral calcium seeps into your arteries it can contribute to atherosclerosis. This is because calcium deposits form on your artery walls, making them thick and inflexible, and a lack of vitamin K contributes to this build-up.
Vitamin K helps pump calcium out of your arteries and directs it inside your bones instead, where it is needed to prevent osteoporosis (Int J Exp Pathol 2000 81(1) 56-58; Hematol Oncol Clin North Am 2000 14(2) 339-353). This double action of vitamin K is due to its chemical configuration which helps bind calcium and carry it to where it is needed most in your body (Hel Med J 1998 2(1), 29-30).

The key to strong healthy bones
Osteoporosis is caused by an imbalance of the mineral calcium in your bones, which thins and weakens them. Vitamin K activates a protein called osteo-calcin in your body, which is responsible for building and maintaining strong bone tissue (Crit Rev Food Sci Nutr 2001, 41(4) 225-249). It is estimated that women with osteoporosis have only 25 per cent of the levels of vitamin K in their bodies, compared with healthy women.

Vitamin K's role is enhanced even further when used in conjunction with vitamin D and the mineral magnesium -- which also help maintain healthy bones (J Bone Min Metab 2001, 19(3) 146-149).

Lower your risk of Alzheimer's and kidney stones
Excessive calcium deposits not only damage your arteries, but can also interfere with the workings of other parts of your body when it builds up in your tissues -- a process known as calcification. Alzheimer's patients have an abnormal calcium metabolism in their brains and this is thought to be an important factor in causing the condition.

Glands such as your pineal gland (which secretes melatonin, a strong anti-ageing and sleep-regulating hormone) may become calcified due to high levels of calcium deposits, resulting in the loss of melatonin and subsequent sleep problems. The kidneys can also be affected by excessive calcium, causing kidney stones. Vitamin K helps regulate and restrict calcium deposits in these organs and reduces your risk of these conditions developing.

Prevent against autoimmune diseases and slow down the ageing process!
A chemical component of your immune system called interleukin-6 can cause toxic reactions in your body, and is thought to be a factor in causing autoimmune diseases, and inflammation of your joints and tissues of your brain.

Vitamin K can protect against excessive elevation of interleukin-6, and so it has been used to help prevent autoimmune diseases such as rheumatoid arthritis, lupus, thyroid disease, and ME. High levels of interleukin-6 are also linked to the acceleration of the ageing process.

Sufferers of Alzheimer's also have high concentrations of interleukin-6 in their brains and, apart from reducing this chemical, vitamin K can also help prevent this condition in another way.

People carrying a gene called 'apoE4' are thought to be more susceptible to Alzheimer's. The apoE4 gene causes excessive elimination and destruction of vitamin K by your liver, which again upsets the metabolism of calcium in your brain cells and contributes to the disease (Int Ass Gerontol 1997:3).

Promising potential for treating diabetes
Your pancreas is responsible for regulating your blood sugar levels, and normally has one of the highest concentrations of vitamin K in your body - this is why vitamin K plays such an important role in this process.

Japanese researchers have found that a deficiency of vitamin K has clinical effects similar to those of diabetes - high blood sugar, low insulin and problems with sugar molecules entering your cells where they are needed for increased energy production. This has prompted intense research into the use of vitamin K for treating diabetes - however, more proof is needed before standard recommendations can be made.

Vitamin K can help protect you from many serious diseases. A regular intake can also help prevent tooth decay - by maintaining adequate calcium levels in your teeth, it makes them less prone to caries. Supplementation with vitamin K has no harmful side-effects, even at high dosages (Human Nutrition 1997:157-59). However, it should not be used by people taking anticoagulants (blood thinning medication) such as Heparin - because the two treatments will cancel each other out.

How To Maximise The Many Benefits Of Vitamin K
Taking antibiotics can reduce your body's ability to absorb vitamin K. Antibiotics destroy the friendly bacteria in your gut, which normally help your body absorb vitamin K. Always ask your doctor whether or not antibiotics are absolutely necessary - if not, don't take them!

Another good reason for following a high-fat, low-carbohydrate diet. A diet containing low amounts of fat makes absorption of this fat-soluble vitamin more difficult. It is better dissolved in fatty material for quick transportation to your cells.
Increase your dietary intake of vitamin K. Eat more high-protein foods such as cheese, liver, yoghurt, beans, lean meat, soya products and green leafy vegetables. Just one serving of broccoli alone provides the equivalent of 200 per cent of the RDA of vitamin K!

Supplement with vitamin K - as you age the amount of this essential nutrient in your tissues declines. To take full advantage of vitamin K take a dose of 10mg a day. Its properties are further enhanced by taking phosphatidyl choline - also renowned for promoting the optimal functioning of your brain and improving your memory.