Vitamin K Dietary Supplement - Bone Health

Vitamin K is essential for athletes because of its multiple roles in maintaining bone health, blood clotting, and supporting cardiovascular function. Although the body can synthesize this vitamin to some extent, it is crucial to ensure that it is also provided through diet or a vitamin K supplement .

Why take vitamin K supplements?

Vitamin K is present in many foods, and a balanced diet should normally be sufficient to cover the necessary requirements. However, several factors can influence the level of vitamins in foods and the efficiency of their absorption, and taking a vitamin K dietary supplement then becomes interesting. On the one hand, fruits and vegetables can lose vital nutrients when stored for long periods. In addition, some vitamins (including vitamin K) can be degraded during the cooking process . For vitamin K to be properly absorbed, it is essential that the intestines function well. Disorders of the intestinal microbiome , i.e. those affecting the intestinal flora, can compromise this absorption. Thus, even in the presence of an adequate amount of vitamin K in the diet, actual absorption may be insufficient. In addition, a significant part of the vitamin K requirement is normally met by the endogenous production of this vitamin by intestinal bacteria. If these bacteria are insufficiently present, a deficiency can develop which cannot be compensated for by diet alone, hence the interest in taking a health food supplement .

Vitamin K food supplement: what are the benefits?

Bone health and fracture prevention

Bone health is crucial for athletes, who are often subjected to repeated forces and impacts that can weaken bones . Vitamin K plays a critical role in regulating calcium metabolism , which is necessary for bone formation and repair. It activates proteins such as osteocalcin, which binds calcium and incorporates it into the bone matrix. Vitamin K2 (menaquinone) activates osteocalcin, which improves bone mineralization . It also regulates calcification inhibitor proteins in vascular walls, which maintain calcium in the bones and reduce the risk of vascular calcification. By supporting good bone density, vitamin K reduces the risk of fractures, which is crucial for athletes subjected to high mechanical stress .

Blood clotting

Athletes are often at risk for injury, and effective blood clotting is essential to minimize bleeding and promote rapid healing (1). Supplementing with vitamin K is essential for the synthesis of several blood clotting proteins, such as factors II (prothrombin), VII, IX, and X. Vitamin K carboxylates the glutamate residues of clotting factor precursors, converting them to their active form that can bind calcium. This carboxylation is essential for the formation of blood clots that stop bleeding and allow wounds to heal , thereby reducing downtime for injured athletes.

Cardiovascular support

Good cardiovascular health is essential for athletes, as it ensures optimal blood flow and improved endurance. Vitamin K2 helps prevent arterial calcification, a major risk factor. This is because vitamin K2 activates the Matrix Gla protein (MGP), which inhibits the calcification of soft tissues, including arterial walls. By preventing arterial calcification, vitamin K2 helps maintain the flexibility and health of blood vessels , which improves blood flow and oxygenation of muscles during exercise.

Optimizing muscle performance

Vitamin K indirectly contributes to muscle performance by supporting bone and cardiovascular health , and by playing a role in muscle bioenergetics. Thus, by improving bone health and preventing injuries, a vitamin K dietary supplement allows athletes to maintain intense physical activity without interruption . In addition, by supporting cardiovascular health, it ensures better oxygenation and nutrition of the muscles.

What synergy with vitamin K?

To optimize the effectiveness of your vitamin K food supplement , it is beneficial to combine it with other multivitamins and supplements:

• Vitamin D and vitamin K work together to support bone health by improving calcium absorption;
• vitamin C can enhance the absorption of a vitamin K dietary supplement and help maintain it in its reduced, active form, thereby increasing its biological effectiveness;
• Like vitamin K, vitamin E has antioxidant properties to provide increased protection against oxidative stress and support cardiovascular health;
• Vitamin B can interact with vitamin K to support blood clotting and overall blood vessel health.

Additionally, don't forget minerals like zinc or magnesium with a ZMA supplement to support your bones and cardiovascular system, areas where vitamin K also plays a key role.

Sources:

(1) https://www.uottawa.ca/notre-universite/medias/Nouvelles/prevenir-la-mort-cellular-avec-la-vitamine-k-du-nouveau-pour-la-celebre-molecule#: ~:text=A%20new%20%C3%A9tude%20publi%C3%A9e%20in,the%20death%20cellular%20by%20ferroptosis .