Worried about bone fragility, arthritis, and frequent bruising?

It's common to see certain signs of aging once you hit 70, like more fragile bones, less flexible vessels and arteries, and easily marked skin. These symptoms, sometimes perceived as inevitable, may in reality be linked to a vitamin K deficiency. Less well known than vitamin D or B12, it nevertheless plays a fundamental role in the health of seniors.

Vitamin K is involved in three major functions of the human body: blood clotting, bone strength, and artery elasticity. In other words, it helps prevent fractures, avoid excessive bleeding, and limits the rigidity of blood vessels, helping us age a little easier.

After the age of 70, people become deficient in vitamin K, which can be linked to digestive disorders, prolonged use of antibiotics, or anticoagulant treatment. These deficiencies result in the appearance of bruises without shock, more frequent nosebleeds, or unusual bone fragility.

A simple blood test can be enough to detect a potential deficiency. If in doubt, it's best to talk to a healthcare professional before adding supplements to your routine or making drastic changes to your diet.

Where to find vitamin K naturally

It is possible to get enough vitamin K through a varied and balanced diet. There are two forms of vitamin K in food:

• Vitamin K1, found mainly in green vegetables, is mainly involved in blood clotting.
• Vitamin K2, found in some fermented foods, helps bind calcium to bones and keeps arteries flexible.

Among the foods richest in vitamin K1, fresh parsley tops the list (over 1200 mcg per 100 g). Of course, you don't eat this amount in one sitting, but it's still an excellent daily addition to salads, dishes, or green juices. Next up are:

• Kale
• Spinach
• Broccoli, Brussels sprouts, and green lettuce

Vitamin K2 is found in smaller amounts in some fermented cheeses, fermented soy products, as well as eggs and some meats.

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