Vitamins & Cardiovascular Health

Vitamins D and K are crucial for bone health and blood coagulation. Recent studies have shown a synergistic effect of Vitamins D and K on cardiovascular health. Deficiencies in vitamins K and D are linked to a higher risk of all-cause death compared to individuals with adequate levels of these vitamins. This article will examine the benefits of vitamins K and D for heart health.

What is Vitamin D?

Vitamin D, also known as calciferol, is a fat-soluble vitamin found in certain foods, added to others such as milk, and can be taken as a dietary supplement. Vitamin D is synthesized by the body upon exposure to sunlight, earning it the nickname "the sunshine vitamin." Vitamin D enhances the absorption of calcium into bones, therefore reducing excess calcium accumulation in the blood. Insufficient vitamin D can increase the likelihood of developing fragile bones, and a deficit can lead to osteoporosis. Adequate vitamin D in children helps prevent rickets.

There are two main types of vitamin D: D2 and D3. Vitamin D3 is the primary active form in the body. Salmon, trout, tuna, and fish oils are rich sources of vitamin D. Mushrooms and egg yolks are other sources of vitamin D. Certain foods are enriched with vitamin D, such as milk, margarine, cheese, ice cream, and plant-based milk replacements made from soy, almonds, or oats. Your body can synthesize vitamin D through sun exposure. Various factors such as the time of day, cloud cover, air pollution, and skin melanin levels affect the absorption of sunlight. It is crucial to protect yourself from excessive UV radiation exposure to reduce the chance of developing severe skin problems. Using sunscreen can save your skin from harm, but it can also hinder the absorption of UV radiation necessary for vitamin D production. This is why many foods are enriched with vitamin D and why taking vitamin D supplements are suggested.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin found in various foods and can also be taken as a dietary supplement. Vitamin K plays a role in the synthesis of proteins related to blood clotting in the body. Certain anticoagulant drugs hinder the function of vitamin K by preventing blood clotting. 

Vitamin K consists of two components: K1 and K2. Leafy vegetables are the primary dietary source of vitamin K1. Vitamin K2 is present in animal-derived and fermented foods such as cheese and yogurt. Furthermore, the bacteria in your gut also synthesize vitamin K2.

Vitamin K has demonstrated potential in inhibiting the calcification of blood vessel walls, leading to extensive research on its role in preventing atherosclerosis and promoting cardiovascular well-being. Vitamin K is stored in the liver and many body tissues such as the brain, heart, and bones. Vitamin K is not fully retained in the body; 50% is eliminated through feces and 20% through urine, which is why leafy green vegetables are advised for a healthy diet. Leafy greens are rich in vitamins A, C, and E, iron, magnesium, potassium, and calcium, as well as carotenoids, antioxidants, and fiber.

A Heart at Risk

Cardiovascular illnesses were the primary cause of mortality in the United States, resulting in an estimated 695,547 deaths in 2021, as reported by the Center for Disease Control (CDC). That was more than either cancer or COVID in that year. Cardiovascular diseases encompass coronary heart disease affecting heart blood vessels, cerebrovascular disease affecting brain blood vessels, and peripheral arterial disease affecting blood vessels in the arms and legs. 

Heart attacks and strokes result from the obstruction of blood flow to the heart or brain, typically caused by the accumulation of lipids in the walls of the blood vessels that nourish these organs. Cardiovascular disease can mostly be prevented by making lifestyle changes to address risk factors such as smoking, obesity, poor food quality, lack of exercise, and excessive alcohol consumption.

One of the most crucial risk factors that can be altered to avoid cardiovascular disease is an unhealthy diet and cessation of tobacco smoking. Decreasing intake of salty processed foods, abstaining from tobacco use, and restricting alcohol use can aid in the prevention of cardiovascular illnesses. Consuming a diet rich in fruits and vegetables and participating in consistent physical activity, such as at least 30 minutes per day of exercise, can help safeguard against cardiovascular disease.

Vitamins D and K, Working Together

The Journal of Nutrition suggests a synergistic effect of vitamins D and K on cardiovascular health. These vitamins deficiencies in low amounts have been linked to elevated blood pressure and greater thickness of artery walls. Vitamin D has been demonstrated to promote the synthesis of proteins that rely on vitamin K. While Vitamin D and Vitamin K can be taken separately as supplements, they may have a more powerful impact when consumed together. 

Dal Canto et al. examined 601 persons aged 70 and above and discovered that participants with deficient levels of vitamin D and vitamin K had higher BMIs, increased occurrence of chronic illnesses such as type 2 diabetes, and elevated blood pressure in comparison to those with adequate levels of these vitamins. Moreover, individuals with deficient levels of vitamin D and K exhibited increased utilization of heart disease drugs. Out of the 601 participants analyzed, 321 individuals with chronic illnesses such as high blood pressure showed alterations in their cardiac muscle structure. These participants also exhibited low levels of vitamins D and K.

The VINDICATE study found that high-dose vitamin D supplementation, approximately 4,000 International Units (IU), was linked to enhanced cardiac function, resulting in improved heart pumping efficiency. Higher levels of vitamin K in women, but not males, were associated with an improvement in their left ventricular mass index, reflecting the size and workload of the heart due to high blood pressure.

Recommended daily doses of Vitamins D and K

Aside from consuming leafy greens, multivitamin supplements typically provide around 75% of the recommended daily amount of vitamin K. Some dietary supplements solely include vitamin K, but they may also include other nutrients such as calcium, magnesium, or vitamin D. The daily recommended consumption of vitamin K is 120 micrograms (mcg) for men and 90 mcg for women. Consult your healthcare practitioner before using vitamin K as it may interact with other medications, particularly those used to prevent clotting.

You can obtain vitamin D from consuming fish and milk, synthesizing it from sunlight exposure, or taking vitamin D supplements either individually or in combination with calcium. Vitamin D is quantified in micrograms and International Units, with one mcg equivalent to 40 IU. Adults up to 70 years old should consume 600 IU or 15 mcg daily, whereas individuals 70 years and above should aim for 800 IU per day. Several professional organizations suggest increased intake levels, with the Endocrine Society advising adults to consume 1,500–2,000 IU daily.

Conclusion

Protecting your cardiovascular health is a key factor in having a long and healthy life. Vitamin K and D can aid in safeguarding your cardiovascular health. Prior to beginning a new supplement, it is advisable to visit your healthcare professional to determine whether there are any drugs that may interact with dietary supplements. A nutritious diet rich in leafy greens and vegetables can avoid severe cardiovascular diseases and promote longevity and well-being.