Increasing dietary intake of vitamin K may significantly reduce the risk of premature death from cardiovascular disease, experts say. This nutrient, found primarily in leafy green vegetables, eggs, and certain cheeses, plays a critical role in preventing artery calcification, a condition where calcium deposits build up in blood vessel walls and potentially restrict blood flow.

Jan Olav Aaseth, a professor at the University of Inland Norway, emphasizes the importance of vitamin K in managing calcium distribution in the body. According to Aaseth, vitamin K is essential for redirecting calcium away from the heart and blood vessels and depositing it into the bones, thereby supporting both cardiovascular and skeletal health. He notes that modern diets often include insufficient amounts of vegetables containing vitamin K, such as broccoli, limiting this protective effect.

A Spanish study underscored the benefits, finding that individuals who increased their vitamin K intake had a 48% lower risk of dying prematurely from cardiovascular disease. The relevance of this finding is heightened by the fact that many people in high-income countries already show signs of artery calcification by age 50. Beyond heart health, vitamin K has also been linked to improved bone strength, cognitive function, and physical performance.

Vitamin K exists mainly in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). Marc Sim, an associate professor at Edith Cowan University School of Medical and Health Sciences in Australia, explains that while vitamin K2 may circulate longer in the body and more effectively promote calcium integration into bones, overall vitamin K consumption remains the focal point of most health research.

Despite its clear health benefits, vitamin K deficiency is widespread, largely because many people do not consume adequate amounts of foods rich in this vitamin. Stefanos Roumeliotis, a kidney specialist at the Aristotle University of Thessaloniki in Greece, warns that insufficient vitamin K intake can lead to vascular calcification, increased risk of cardiovascular disease, bone fractures, cognitive impairments, and impaired blood clotting.

Foods rich in vitamin K1 include leafy greens such as spinach, kale, broccoli, and lettuce. Vitamin K2 is found in animal-based sources like eggs, chicken livers, and dairy products, including full-fat milk, yoghurt, kefir, and cheeses such as gouda and edam.

Experts suggest that incorporating these foods into daily diets is a simple yet effective strategy to support cardiovascular and overall health through adequate vitamin K consumption.