Vitamins D and K are essential micronutrients that play very important roles in heart health. While vitamin D is well known for its role in bone health and immune function, new research suggests that both vitamin D and vitamin K work synergistically to support heart health by regulating calcium metabolism, reducing arterial stiffness and lowering the risk of cardiovascular disease.

Let’s start with Vitamin D. This vitamin (really a pro-hormone) is mostly obtained through sunlight exposure. While there are food sources of vitamin D, such as fatty fish, egg yolks and fortified foods, I have found that not many athletes consume too many of them frequently. Here are some of the cardiovascular benefits of vitamin D:

1. Regulation of blood pressure 

• Vitamin D plays a role in regulating blood pressure by influencing the renin-angiotensin-aldosterone system (RAAS), which controls blood vessel constriction and fluid balance. Low vitamin D levels are associated with high blood pressure, a major risk factor for heart disease.

2. Anti-inflammatory and endothelial function

• Vitamin D has anti-inflammatory properties that help reduce chronic inflammation, a key driver of atherosclerosis. It also supports endothelial function, ensuring that blood vessels remain flexible and can properly regulate blood flow.

3. Vitamin D deficiency and heart disease

• Studies show that low vitamin D levels are linked to a higher risk of heart disease, stroke and heart failure. Deficiency in vitamin D has been associated with increased arterial stiffness, insulin resistance and a higher prevalence of coronary artery disease.

Now, onto vitamin K.

Vitamin K is essential for blood clotting and bone health but it also plays a crucial role in preventing vascular calcification, a major contributor to heart disease. The two main forms of vitamin K are:

• Vitamin K1 (Phylloquinone): found in leafy greens like spinach and kale.
• Vitamin K2 (Menaquinone): found in fermented foods, dairy and animal products. This form of vitamin K is particularly important for cardiovascular health.

For those who may have higher risk for cardiovascular disease, it is definitely worth looking at vitamin K a little closer. Specifically, vitamin K does the following:

1. Prevents arterial calcification

• Vitamin K2 activates matrix Gla-protein (MGP), which helps prevent calcium from depositing in arteries. Without sufficient vitamin K2, calcium can accumulate in blood vessels, leading to arterial stiffness and an increased risk of atherosclerosis.

2. Supports heart function

• Studies indicate that higher vitamin K2 intake is associated with a reduced risk of cardiovascular disease. It helps direct calcium into bones rather than arteries, reducing the likelihood of plaque buildup in blood vessels.

Vitamin D increases calcium absorption, but without sufficient vitamin K2, excess calcium can deposit in arteries instead of bones. This can lead to arterial calcification, increasing cardiovascular risk. Vitamin K2 ensures that calcium is properly utilized.

Maintaining adequate levels of BOTH vitamin D and K is essential for cardiovascular health. Supplementing with vitamin D alone may increase calcium absorption, but without sufficient vitamin K2, there is a risk of calcium depositing in arteries rather than bones. To optimize heart health, a balanced intake of both vitamins through diet or supplementation is recommended.

And of course, to optimize health, longevity and performance, I recommend reaching out to one of the fantastic eNRG Performance Sport Dietitians. 

We provide many different types of services ranging from nutrition coaching to metabolic efficiency testing to weight management hormone testing to adrenal stress testing.

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