Do you brush easily?Because it could be a wake-up call for brain health after age 40

Nutritionists have revealed why many women suffer from vitamin K deficiency.

Do you sweat easily?Nutritionists have discovered why so many women are deficient in vitamin K and that simple foods can quickly fix the problem.Nutritionist Estefania Alvarez presents an amazing statistic: seven out of ten patients who visit her clinic are vitamin K deficient.

K vitamin

This generally little-talked-about vitamin is important for everything from blood clotting to calcium regulation.In short, it's the key to a healthy heart and strong bones, but the benefits don't stop there.Vitamin K is also important for preventing heart attacks, strokes, and type 2 diabetes, as well as protecting against bone fractures, Alzheimer's disease, and general wear and tear with age.

How to drink, what foods to eat

The good news is that you can get this nutrient naturally through your diet."Vitamins come in two different forms," ​​explains clinical nutritionist Elisa Blázquez.

Vitamin K1 is abundant in green leafy vegetables, such as spinach, broccoli, kale or parsley.Vitamin K2 is found in fermented foods such as natto (fermented soya) and aged cheese, as well as in offal from grazing animals such as butter, egg yolks and liver."While vitamin K1 is essential for healthy blood clotting, K2 is the real hero for the heart and bones."

Five Ways Vitamin K Helps Protect Your Body After Age 40

Before we look at the warning signs of deficiency, let's take a closer look at the health benefits of vitamin K:

1. Protects against atherosclerosis (heart attack and stroke).

In fact, if the levels of vitamin K are sufficient, the health of the arteries will be much better, especially after 40 years.But why?Blázquez said: "Without enough vitamin K2, calcium can be deposited in the arteries instead of going to the bones. "This promotes atherosclerosis, increasing the risk of heart disease and stroke."

Indeed, its ideal partner is vitamin D: "Many vitamin D supplements now contain vitamin K," notes Alvarez."While vitamin D helps the body absorb calcium, vitamin K ensures that calcium actually reaches the bones rather than staying in the arteries."

2. Helps prevent type 2 diabetes.

Vitamin K helps regulate insulin sensitivity and metabolizes glucose (sugar) so it can be used for energy instead of being released into the bloodstream, thus reducing the risk of type 2 diabetes. "Studies show that healthy levels of vitamin K2 can improve the function of beta cells in the pancreas that produce insulin," says Blasquez."It also highlights its anti-inflammatory benefits, which help reduce insulin resistance."

3.Helps prevent fractures and osteoporosis

“Vitamin K activates a protein called osteocalcin that ‘sticks’ calcium to the bone matrix”, explains nutritionist Alvarez.“This is an important step in preventing osteoporosis and bone fractures.”Its role in bone density is so important that some countries now include it in official treatments to improve quality of life and prevent fractures in elderly patients.

4. May reduce the risk of neurodegenerative diseases.

Several studies have linked low vitamin K levels to an increased risk of cognitive impairment.Thanks to its powerful anti-inflammatory and antioxidant properties, it helps to keep the brain functioning."It is important for the synthesis of sphingolipids, fats that are important for the health of the brain," said Blázquez.By protecting neurons from oxidative damage, vitamin K can help prevent diseases such as Alzheimer's and Parkinson's.

5. Protects against cell aging.

As an antioxidant, vitamin K fights free radicals and inflammation that cause oxidative stress."This stress plays an important role in cell damage, loss of skin elasticity, and other age-related conditions," Blasquez says."Maintaining adequate levels of vitamin K promotes cell longevity."

Are bruises a warning sign?How to determine vitamin K deficiency

It is not always possible to check the level of vitamin K with a regular blood test."Because the concentrations are so low, they tend to fluctuate based on diet, gut health and liver metabolism," warns nutritionist Blázquez."Because the vitamin is stored in the liver and adipose tissue, it is also more difficult to detect it in the blood."

How do you know if you are low on supplies?According to Alvarez, you should watch out for the following symptoms:

Surgery that takes a long time to stop bleeding

Who should take vitamin K supplements?

It's important to note that any decision about taking supplements should be made on a case-by-case basis by your primary care physician.In addition, it has specific side effects: "Although it is safe for most people, it can interfere with other anticoagulant drugs, such as warfarin," Blazquez said."Because vitamin K helps blood clot, it can counteract the effects of anticoagulants."

That said, a daily dose of between 90 and 120 mcg (micrograms) may be recommended for those with osteoporosis, heart problems, or insulin resistance.It is also worth considering "if you have used antibiotics for a long time, as these can inhibit the body's ability to absorb vitamins," added Blázquez.

You may also need support if you have digestive issues that affect nutrient assimilation.Conditions such as inflammatory bowel disease (IBD), Crohn's disease or irritable bowel syndrome (IBS) can impair the absorption of essential vitamins and minerals, explains the nutrition specialist.

Finally, because vitamin K is fat-soluble, it's best to take it with a healthy fat, like a drizzle of olive oil, dried fruit, or avocado, to make sure your body can actually use it.