Brain Health & Vitamin K
Vitamin K is a slightly ‘new Vitamin on the block’ when it comes to Brain health and cognitive function, but never-the-less it is worth mentioning as it is closely aligned with Vitamin D which is one of the main players in optimising cognitive function.
Vitamin K is fat soluble. This means it becomes bioavailable and is absorbed by the body alongside & through the intake of dietary fats. Coincidentally, the Brain is also 60% fat, therefore Vitamin K particularly piques our interest as a Brain-beneficial nutrient.
Vitamin K also has a synergistic relationship with Vitamin D (it is well-evidenced that Vitamin D deficiency is a considerable risk factor for cognitive impairment, decline and eventual Dementia development), which specifically means they work best together. For example, Vitamin K together with Vitamin D optimise the metabolism of Calcium (which is particularly pertinent for bone health and cardiovascular health). Vitamin D also increases the production of proteins that require Vitamin K for activation, and Vitamin K, (specifically K2) ‘turns on’ these proteins which direct Calcium into bones, thus helping guard against arterial calcification (excessive Calcium being deposited in soft tissues such as arteries). This is relevant to Brain health since one of the major sub-types of Dementia is Vascular Dementia, and inappropriate Calcium deposition & translocation may trigger an imbalance in the body’s Calcium intake, which may in turn increase the risk of cognitive impairment and decline.
Furthermore, standalone benefits from Vitamin K may support Brain structure and calm inflammation. Vitamin K is being discovered to suppress the signalling of the notoriously pro-inflammatory protein NF-κB, therefore it plays an important role in regulating the production – and Brain-detrimental effects – of highly inflammatory reactive oxygen species (ROS). This ability of Vitamin K’s may have earned it the esteemed title of a supermicronutrient as an agent against inflammaging and the pathogenesis (development) of age-related diseases - which cognitive impairment, decline and Dementia are predominantly classified as. (Reference: doi: 10.3390/ijms20174150)
Vitamin K is also being linked with supporting the integrity of the Blood-Brain-Barrier, regulating the proteins overseeing Brain cell (Neurone) survival and their protective myelin coating, and for optimising vascular elasticity. Once again Vascular Dementia comes to mind. (Reference: https://doi.org/10.1080/17501911.2025.2518916 )
Recently, Vitamin K is also reported to act in a neuroprotective capacity by beneficially reducing Neurofilament light chain levels. Neurofilament Light provides structural support to Axons (part of a Neurone’s cytoskeleton – akin to a ‘cable’ between Neurones for message transmission) in the Brian. When Neurones are damaged they release Neurofilament light into surrounding fluids – thus indicating Brian injury (Axonal damage) and the potential for cognitive decline. And what research is suggesting is that dietary Vitamin K helps by supporting the integrity of (damaged and whole) Neurones, thus decreasing neurofilament light chain levels. (Reference: https://doi.org/10.3389/fnut.2024.1396707 )
This was a brief introduction to Vitamin K’s emergence onto the Brain health and cognitive function scene. Registered Nutritionists prefer to prioritise a ‘food first’ approach, so here are five nutritious food sources of Vitamin K2 to support Brain health & cognitive function:
Natto – fermented soybeans. (A tablespoon may suffice as natto is highly potent and consumption is not for the faint-hearted.)
Dark Green Leafy Vegetables
Meat e.g. Chicken (including the Liver)
Eggs (the yolk in particular)
Fruits: Kiwi, Blackberries, Blueberries, Pomegranate.
IMPORTANT NOTE: supplementing Vitamin K2 is NOT advised unless there is a categorical therapeutic need and it is done so under the guidance of a qualified professional Registered Nutritionist (and Doctor if necessary).
As I hope this post has highlighted, this is a highly complex and personalised area contributing to a much bigger picture of systemic health, so if you feel you, a friend of a family member needs bespoke and personalised support please do not hesitate to get in touch.
In the meantime, don’t forget Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your Brain health. Losing your Brain power can be even more devastating to you and those around you than losing an aspect of your physical health, so why wouldn’t you start to look after your Brain right away since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If sleep, Brain, cognitive and/or memory are issues which you are struggling with and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
