We all know calcium is essential for strong bones, but did you know it also plays a vital role in heart health? While calcium is crucial, too much of a good thing can be bad. When there’s an imbalance, calcium can build up in your arteries, forming plaques that harden and narrow them – restricting the flow of blood and oxygen. This can increase your risk of heart attack and stroke.
The good news is, we can manage this risk by keeping calcium in check and ensuring we have enough vitamin D and vitamin K2 to regulate proper calcium utilization.
Calcium and Clogged Arteries
Calcium is a mineral that the body needs for vital functions, including heart function, but when it builds up in the arteries that supply blood to the heart, it can have negative effects. Calcium deposit in arteries is a health concern plaguing many Americans. According to a recent study published in the National Library of Medicine, calcification of the arteries impacts 90% of men and 60% of women over the age of 70.
Imagine your arteries as highways for blood flow. Too much calcium in your bloodstream acts like a traffic jam, causing blockages and restricting blood (& nutrient) flow to vital organs like your heart and brain. This condition, called arteriosclerosis, raises your risk of heart attack and stroke.
Calcium deposits in both coronary and peripheral arteries, composed of vascular smooth muscle cells, can also lead to atherosclerosis and coronary artery disease, increasing the risk of heart attack. This buildup can occur due to the release of calcium when smooth muscle cells die and macrophages in the arteries release inflammatory compounds that allow calcium to deposit more. Over time, these calcium deposits combine to form specks or spots that can later develop into sheets or fragments [1].
Healthy arteries are composed of vascular smooth muscle cells (VSMCs). These cells can change into different types, including ones that contribute to calcification. Recent research has shown that VSMCs can take on multiple roles, including forming calcifications, storing fat, and even behaving like immune cells. Understanding these processes is important because vascular calcification in the middle layer of blood vessels may be different from the calcification seen in clogged arteries. Various factors like aging, kidney disease, stress on the blood vessels, oxidative stress, and inflammation can contribute to this calcification process. Scientists are also studying specific proteins, cellular components, and conditions like kidney disease as potential causes of vascular calcification.
The power of Vitamin D
Vitamin D is like a traffic controller for calcium. It helps your body absorb calcium from your diet and keeps the levels in your blood just right.
Vitamin D is essential for the healthy functioning of nerves, cells, muscles, and bones [2]. When vitamin D levels are low, the body struggles to manage calcium, leading to a buildup that can potentially cause arterial hardening. If there is not enough calcium in the blood, the body will take calcium from bones, thereby weakening them. Vitamin D helps the body absorb calcium and phosphorus, which are necessary for building and maintaining strong bones.
The Endocrine Society and the Institute of Medicine recommend certain consumption levels based on age and health. For example, the RDA (Recommended Daily Amount) for calcium is 1,000 mg per day for men and women aged 19-50, and 1,200 mg per day for women over 50 and men over 70 [3].
The RDA for vitamin D is 600 IU per day for men and women aged 19-70, and 800 IU per day for those over 70 [3].
Vitamin K2 – Directing Calcium & Vitamin D
Vitamin K2 plays a crucial role in directing calcium to the bones and preventing it from accumulating in the arteries, which could lead to heart problems. This essential nutrient is found in foods such as dairy, certain meats, and fermented foods. Vitamin K2 activates a protein called osteocalcin, which binds to calcium to build bones, making it an essential component of bone health [4].
Vitamin K2 helps maintain bone health alongside vitamin D (both are also fat soluble vitamins, along with vitamins A & E). Vitamin K2 supplements may reduce fractures and improve bone quality in people with osteoporosis, particularly in Japan and other parts of Asia where MK-4, a type of vitamin K2, is used as a treatment for the condition. Additionally, vitamin K2 helps keep the heart healthy by activating a protein that prevents calcium from depositing in the arteries, which can lead to high blood pressure, kidney disease, and other health issues [5].
Keeping Your Heart Healthy with Calcium and Vitamins D & K
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Diet Matters:
Aim for a balanced diet rich in calcium from sources like dairy, leafy greens, and nuts. Food is the best source of calcium. Dairy products, such as milk, yogurt, and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have added calcium in fortified foods. If you consume soymilk, other nut based milks ( i.e.: almond or oat milk) or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom [6].
It’s generally better to get your calcium from food than supplements, since the latter can increase the risk of having too much calcium.
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Sunshine and Food Sources:
Sunlight is a natural source of vitamin D, and exposure to sunlight can help the body produce this essential nutrient. However, not everyone can get enough sun exposure, especially those who live in northern climates, have dark skin, or are older adults. In these cases, incorporating fatty fish, eggs, and fortified dairy products into the diet can help boost vitamin D intake [7]. One of my personal favorites that contain all 4 fat soluble vitamins (A, D, E, K) is fermented cod liver oil (as a food or capsule form).
Supplements can also be helpful, but it’s important to talk to a doctor first to ensure that the right dosage is taken.
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Know Your Numbers:
Regularly check your calcium and Vitamin D levels, especially if you have risk factors for heart disease. This information helps you and your doctor create a personalized plan to support both your bones and your heart.
A balanced approach to calcium and its cofactors is key to keeping your bones strong and your arteries healthy. By understanding their roles and managing them effectively, you can protect your heart and live a healthier life!
**For specific vitamin/mineral complex recommendations, I’ve curated my top picks in my herbal dispensary here.**
- Coronary Artery Calcification: Causes, Treatment, and Outlook
- Calcium with Vitamin D: Uses & Side Effects
- Vitamin D and Calcium | Johns Hopkins Medicine
- Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials
- What To Know About Vitamin K2 and Its Health Benefits
- Calcium/Vitamin D Requirements, Recommended Foods & Supplements
- Best Vitamin D Sources: Food, Sunlight, Supplements, and More
