Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. However, recent studies have shown that this essential nutrient may also have an impact on cognitive preservation as we age.
Cognitive preservation refers to the ability to maintain cognitive function, such as memory, problem-solving, and decision-making, as we get older. As we age, our brains naturally go through changes, and these changes can affect our cognitive abilities. This is where vitamin K may come into play.
There are two main types of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1 is found in leafy greens, such as spinach and kale, while vitamin K2 is found in animal products and fermented foods.
One study published in the Journal of Nutrition, Health & Aging found that a higher intake of vitamin K1 was associated with better verbal episodic memory in older adults. This type of memory is crucial for recalling past events, names, and words.
Moreover, a study published in the American Journal of Clinical Nutrition found that vitamin K2 intake was associated with better processing speed and verbal fluency in older women. Processing speed refers to the ability to quickly and accurately process information, while verbal fluency is the ability to produce words fluently and efficiently.
But how does vitamin K influence cognitive preservation? The answer lies in its role in brain health.
Vitamin K is essential for the activation of a protein called matrix Gla protein (MGP), which helps to prevent calcium from accumulating in soft tissues, including the brain. This process is vital as excessive calcium buildup can lead to cognitive decline and neurodegenerative diseases, such as Alzheimer’s.
Additionally, vitamin K is involved in the production of sphingolipids, which are essential for maintaining the structural integrity of brain cells. These lipids also play a role in the communication between brain cells, which is crucial for cognitive function.
Furthermore, studies have shown that vitamin K has anti-inflammatory properties, which may also contribute to its potential role in cognitive preservation. Chronic inflammation in the brain has been linked to cognitive decline and dementia.
So, what can you do to ensure you are getting enough vitamin K for cognitive preservation? The recommended daily intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women. This can easily be achieved by including vitamin K-rich foods in your diet.
Leafy greens, such as spinach, kale, and collard greens, are excellent sources of vitamin K1. Other sources include broccoli, Brussels sprouts, and asparagus.
Vitamin K2 can be found in animal products such as egg yolks, chicken liver, and cheese. Fermented foods like natto (fermented soybeans) and sauerkraut also contain high levels of vitamin K2.
If you are unable to get enough vitamin K through your diet alone, supplements are also available. However, it is essential to consult with your healthcare provider before starting any new supplements.
In conclusion, while vitamin K’s main functions may be related to blood clotting and bone health, its potential role in cognitive preservation should not be overlooked. Incorporating vitamin K-rich foods into your diet may help maintain cognitive function as you age. So, make sure to add some leafy greens and other vitamin K sources to your plate for a healthy brain and body.
