Too Easily Black and Blue (Bruising)

Q:  I’ve noticed the past few months that I seem to bruise really easily. Even a pretty mild ding to my hard or arm or leg seems to cause a bruise. They don’t hurt particularly, but it makes me think maybe something is not right in my body? Maybe some kind of deficiency in my diet? What do you think?

A:  Good for you for paying attention to your body! Indeed, frequent bruising can be a sign of specific nutrient deficiencies. Vitamin C is critical to the health of collagen which allows soft tissues to withstand impact without damage. And we often eat fewer C-rich fruits and vegetables during the winter. Try taking just 1000mg/day of extra Vitamin C for one month (e.g. a 500mg chewable twice a day) and see if your symptoms improve (it will help your immune system regardless!).

More likely, Vitamin K is insufficient.  This fat-soluble nutrient controls healthy blood clotting in the body and prevents hardening of arteries by keeping calcium out of arterial walls and other soft tissues.  This article gives a rich overview of this critical nutrient.  Vitamin K1 comes from plant foods, and Vitamin K2 comes from animal sources and is also made in our bodies via the action of beneficial bacteria in our guts (and thus, regular antibiotic use can deplete it).  K1 comes from leafy greens (e.g. kale), and K2 comes from high-quality animal fats (e.g. organic, grass-fed butter and egg yolks).  Both are available in supplement form, though generally, we encourage boosting Vitamin K1 via foods due to all the diverse nutrient benefits in leafy greens.  Depending on an individual’s gut health, digestion, and/or inflammation status, supplementation of one or the other might be needed.  Those taking coumadin or other prescription blood thinners will need to have their clotting markers monitored to ensure medication dosage is appropriate after beginning enhanced food intake or supplementation.  Coumadin works by preventing uptake of Vitamin K into the enzymes that have therapeutic effects, thus keeping blood artificially thinner to avoid cardiovascular events in vulnerable individuals.

Another option worth mentioning is that aspirin use can thin blood excessively, even in low-dose, and this effect might be enhanced via high-dose fish oil (4 grams/day or more) together in sensitive individuals.