Guest: Dr. Nicola Bondonno
New Edith Cowan University (ECU) research has found that people who eat a diet rich in vitamin K have up to a 34 percent lower risk of atherosclerosis-related cardiovascular disease (conditions affecting the heart or blood vessels).
Researchers examined data from more than 50,000 people taking part in the Danish Diet, Cancer, and Health study over a 23-year period. They investigated whether people who ate more foods containing vitamin K had a lower risk of cardiovascular disease related to atherosclerosis (plaque build-up in the arteries).
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Show Notes:
How Vitamin K Improves Heart Health
[4:31] What was the inspiration/ purpose of this study?
- There are conflicting data on the relationship between vitamin K and cardiovascular disease.
- This study aimed to distinguish between K1 and K2.
[5:29] Study design
- Food journal reporting was used to establish dietary habits of subjects in the 90’s.
[6:41] Some of the roles of vitamin K.
- Important for activating vitamin k dependent proteins.
- Inhibits calcification in the arteries.
[8:38] Is it wise to just supplement with vitamin K and K2.
- K1 is usually found in oils, leafy greens, etc
- K2 is found in more animal products such as eggs, dairy, etc.
[11:00] Do melanin levels/ sun exposure change vit k requirements?
[13:23] Interesting findings
- The strongest association with low vitamin k intake was with the development of peripheral artery disease.
[15:20] What do people on blood thinners do?
[18:00] Study results.
[20:50] What is the recommended dose if supplementing?
[27:12] Most guidelines currently only look at K1.
[29:00] Does a high level of meat intake provide enough k2 to be converted into k1.
- Even if this is the case, it doesn’t mean that you will be absorbing it as opposed to passing it out.
[30:00] What about vegans?
- K1 does not convert into k2, however some fermented foods can provide some k2.
[30:50] Does vit k play a role in anything else?
[37:19] Does a higher vitamin D intake dictate that you intake more vitamin k?
[39:00] What about coffee?
[46:08] What should people take away from this study?
- Probably to eat more leafy green vegetables on average, if possible.
- If you aren’t eating vegetables, you are probably eating something else like junk food, so why not replace them with vegetables?
