K Emu V Tle Slou Vitamin D3 A Vitamin K2
Vitamín D3 je jednou z forem vitaminu D. Oproti ostatním formám se vitamín D3 vyznauje vysokou biologickou dostupností, co znamená, e je dobe stravitelný a tlo ho dovede vyuít ve velké míe. Ná organismus ho také jako jediný vitamin dovede syntetizovat ze sluneních paprsk pi opalování. To bohuel ale neznamená, e ho máme dostatek. Pedevím v zimních msících, kdy ubývá pirozeného denního svtla, nám hrozí jeho výrazný deficit, a tak je nutné ho doplovat ve form doplk stravy s obsahem vitamínu D. A pro? Odpov je jednoduchá…
Vitamin D se úastní více ne 200 proces v tle. Podílí se na správném fungování imunitního systému, kardiovaskulárního systému a zdravém rstu a vývoji kostí, zub a sval. Krom toho jsme mu vdni za minerální rovnováhu.
Vitamin K2 svými úinky na lidské tlo pedí i známjí formu vitamin K1. Pro tlo je toti lépe vyuitelný a také uitenjí. Jeho nejlepím podtypem je konkrétn vitamín K2 MK-7, díky nmu je hladina vitaminu K v tle stabilní po delí dobu. Stejn jako vitamin D psobí na celou adu dj v tle. Vdni mu jsme pedevím za pevnost kostí a zub, zdravý kardiovaskulární systém a prevenci osteoporózy.
Do You Need More Vitamin K2 As You Get Older
Men begin to lose bone density at age 55, and women begin during menopause due to the decline in oestrogen production. For this reason it is important to ensure you are getting enough calcium to your bones as you get older, so vitamin K2 does become more of a priority. Women should begin in middle age, before the menopause kicks in and causes bone loss faster.
In one 2013 study, it was found that children and adults over 40 were most likely to be deficient in vitamin K2, so children may also benefit from a change in diet or even a supplement of suitable strength.
Vitamin K2 May Prevent Wrinkles And Reverse Aging
Collagen and elastin are two of the components of skin that give it firmness and elasticity. As skin ages, it loses both collagen and elastin, and its youthful appearance along with them.
Skin cells appear to release matrix-GLA protein to prevent calcification of elastin in the skin.
One study looked at a genetic disorder where premature aging occurs.
It found that elastin is calcified due to the lack of Vitamin K2 activated matrix-GLA protein. Vitamin K2 could help maintain youthful skin activating Matrix-GLA and in turn preventing calcification of elastin.
Pseudoxanthoma elasticum: A condition where the mineralization of skin and premature wrinkles occur.
Vitamin K: Form And Structure
Eighty-four years ago, while investigating the effects of a low-fat diet fed to chickens, Danish scientist Henrik Dam discovered vitamin K. He found that the bleeding tendencies found in the chickens on that diet could be prevented when a diet with normal levels of fat was restored and vitamin K was added to their diets. From that point forward, vitamin K became known as the coagulation vitamin, the K coming from the German word koagulation.
Later, it was found that the fat-soluble compound needed for blood clotting existed in 2 forms: phylloquinone and menaquinone . Vitamin K1 is made in plants and algae green leafy vegetables are a particularly rich source. On the other hand, bacteria generate vitamin K2, which can also be found in meat, dairy, eggs, and fermented foods, such as cheese, yogurt, and nattoa Japanese dish of fermented soybeans.,
Even though the side chains of isoprenoid units of vitamin K differ in length, generally from 4 to 13 repeats , they are all used by the enzyme -glutamate carboxylase to activate a specific set of proteins, including proteins involved in blood coagulation, bone formation, and inhibition of soft tissue calcification. Both forms of vitamin K, K1 and K2, are essential in maintaining blood hemostasis and optimal bone and heart health through the role they play in inducing calcium use by proteins. Vitamin K, particularly vitamin K2, is essential for calcium use, helping build strong bones and inhibiting arterial calcification.
Vitamin K2 To Prevent Varicose Veins
Vitamin K2 activates matrix-Gla protein to mop up calcium in vessels, cardiovascular benefits. Calcification of veins has been shown to be a contributor to varicose veins, so Vitamin K2 may also prevent varicose veins. Varicose veins are not always detrimental to our health but can be unsightly and uncomfortable.
Read Also: How Does Vitamin C Help
Reasons Not To Take Vitamin K With D
If it isnt clear from the title of my blog yet, Ill make it clear. I dont normally recommend combo supplements of vitamin D3 with vitamin K . I get asked all the time why my brand of D3 doesnt have K in it, and it would have been cheap and easy to put it in there but I chose not to, because of SO many reasons which Ill discuss today, but mainly because the combination can increase risk of kidney stones and may contribute to coronary artery calcifications. Its all because the two of those nutrients together add more calcium to your blood, and thats not something you want!
Sky high doses of either D3 or K can also lead to higher risk of fractures.
I know this article is going to frustrate some people, so I want it understood that I am not anti-vitamin K, in fact you can read about the virtues of K, especially for men, by to read my article entitled, Vitamin K2 A Powerful Weapon Against Prostate Cancer.But again, I dont think its necessary to put into vitamin D formulas, and this is a controversial subject.
Both D and K are easy to get without supplementation by the way. For example, vitamin D can be obtained with a walk in some sunshine and fresh air, or just sitting on your rocking chair on your porch. The sunshine provokes vitamin D synthesis in your body. And vitamin K is found in delicious salads, vegetables and fruits.
Since were talking about interactions, you might be interested in my article, Avoid Dangerous Interactions When Taking Supplements.
The Perfect Pair: Vitamins K2 And D3 Synergy Shown To Amplify Effects Of Both
19 May 2020 — Vitamins D3 and K2 each function more effectively in the presence of the other. This is according to the latest research compiled by Kappa Bioscience, manufacturer of K2 MK-7, to educate food and supplement formulators on the relationship between the two vitamins. During the launch of its recent educational series, The Perfect Pair, Kappa Bioscience explains the science behind the synergistic mechanism and its recent success in the market. While vitamins D3 and K2 have separately been widely recognized for their importance in balancing calcium for better bone and cardiovascular health, new findings make a case for the increased pairing of the vitamins on store shelves.
You May Like: What Vitamin Is For The Skin
How Much Vitamin K1 Do You Need
Many experts feel that the current recommended dose of vitamin K1 is too low to prevent disease. Thecurrent government recommendations are for just 90 mcg of vitamin K per day. To put this in perspective, you can easily get 10 times the amount of vitamin K the government recommends from just one cup of cooked kale or spinach.
Leafy Greens For K1 Supplements For K2
Ongoing research on vitamin K is revealing new ways that vitamin K acts to maintain good health. There is some evidence that vitamin K is involved in insulin metabolism, and higher intake of vitamins K1 and K2 are associated with lower risk of type 2 diabetes.16,17
Future studies will also help us to understand why K2 appears more protective against blood vessel calcification, and whether there are benefits of vitamin K that are exclusive to either K1 or K2. Leafy green vegetables provide generous amounts of vitamin K1, and getting K2 from a supplement is likely beneficial.
Also Check: Where Is The Cheapest Place To Buy Vitamins
Can You Get Too Much Vitamin K
Fortunately, I could find no reported cases of vitamin K toxicity from eating too many green leafy vegetables. Unlike other fat soluble vitamins, very little vitamin K is stored. Thus, vitamin K toxicity from food isnt known to develop. On the other hand, it is always possible to overdose on vitamin K from supplements.
How Do I Get The Vitamin D I Need
Dont run out to the drug store to buy vitamin D pills just yet. Your body produces vitamin D when the skin is exposed to sun, and it is estimated that most people need 1,000 to 1,500 hours of sun exposure throughout the spring, summer, and fall to obtain the necessary amount of vitamin D. Vitamin D deficiency is very common and on the rise. This is mostly due to vigilant sun protection, since sunscreen with SPF 30 reduces vitamin D production by 95%. Of course, as a dermatologist I am not advocating for prolonged sun exposure, but small amounts can go a long way, as the skin produces vitamin D that can last at least twice as long the vitamin D you take in through foods or supplements. Vitamin D can also be obtained through other sources, including fatty fish , foods fortified with vitamin D , beef liver, cheese, and egg yolks. Of course, vitamin D supplements are needed for people most at risk for deficiency, including breastfed infants, older adults, people with limited sun exposure, darker skinned individuals, and overweight individuals.
You May Like: How To Apply Vitamin C Serum
Ongoing Vitamin K2 Studies
I have recently learned of astudybeing done in the Netherlandsto test the effect of vitamin K2 in reversing heart disease. This study will be the first high quality study to be done on this important vitamin.
Hopefully, vitamin K2 will be shown to reverse coronary calcification orplaque build up in the arteries of the heart. Any reversal of heart disease will be measured very accurately by CT scans.
This study is expected to be completed by the end of 2018. Until that time, I will continue to enjoy my spoonful of fresh natto each morning.
Combination Vitamin D3 And K: Game Changing Benefits
Supplementing vitamin D3 and K2 comes with all the benefits of vitamin D and vitamin K, but also some unique health benefits that are only unlocked when these two vitamins are used together.
New research is revealing this game-changing pair of vitamins and their effect on our hearts, our bones, and our blood sugar.
In this day and age, its important to invest in your health using the most up-to-date science. Thats where vitamins D3 and K2 enter the scene.
Don’t Miss: Does Watermelon Have Vitamin C
Who Should Not Take Optimal Vitamin D3+k2 Drops
Many healthcare professionals are against vitamin K2 supplementation while taking anticoagulant medications however, this is unsupported as Vitamin K is needed to protect against arterial calcification.
The appropriate way is to evaluate prothrombin times and INR scores with your healthcare professional. In this way, Vitamin K may be taken alongside anticoagulant medications if your healthcare professional adjusts and monitors you.
If you are taking anticoagulant medications, locate Vitamin K2 as MK7 and work with your healthcare professional. *
NOTE: Mothers using warfarin during pregnancy have increased risk of fetal central nervous system damage. Warfarin in general reduces MK4s ability to protect myelin in the brain.
- What aboutotheranticoagulant medications? Can I take Vitamin D3/K2 if taking aspirin? Talk with your healthcare professional. Aspirin is an antiplatelet medication vs anticoagulant and works differently than warfarin. Research and clinical evidence demonstrates that vitamin K2 and aspirin do not interfere with each other. Therefore, they can be used together safely with the permission of your healthcare professional. *
Consider talking to your doctor aboutOptimal Vitamin D3 + K2 drops!
What Are The Foods That Are Rich In K2
Menaquinones are generally found in foods that are fermented by microbes. These include hard cheeses, curds, and even fermented cabbage . They are also found in animal livers. They are also found in meats in generally and in fatty fish like salmon. Egg yolks are another dietary source for vitamin K2.
Side effects of Vitamin K2 intake
Both of the forms of vitamin K, vitamin K1 and vitamin K2 were found to not lead to any kind of mortality, caused by either cancer or another disease. However, other side effects were observed:
- It can affect insulin sensitivity at higher doses.
- If taken with anticoagulants like warfarin, it can reduce the efficacy of the drug itself owing to its coagulant nature.
- It can interact with certain weight loss drugs.
Don’t Miss: Does Vitamin K Thicken Or Thin Your Blood
How Do You Get Enough Vitamin K2
The very best way to prevent a vitamin K2 deficiency, is to eat a large serving of green leafy vegetables every day. Green leafy vegetables are sky high in vitamin K1. Your body will then convert vitamin K1 to vitamin K2.
Fermented foods, like fermented soybeans, sauerkraut, and some cheeses, such as brie or gouda, can all be good sources of vitamin K2. Even though yogurt and kefir are also fermented foods, the grocery store variety contains the wrong bacteria for vitamin K2.
Other good sources of vitamin K2 include liver and grass fed chicken eggs. Of all these sources, nothing even comes close to the amount of vitamin K2 found in natto or fermented soybeans.
Indeed, one serving of natto has enough vitamin K2 for an entire week. Not only is natto loaded with vitamin K2, but this fermented food may also help your gut flora.
Natto is a delicacy in Japan. Unfortunately, most Westerners cannot tolerate the taste.
While natto certainly isnt my favorite food, I have learned to tolerate it. I have eaten a spoonful of fresh natto everyday for the last few years. You can find fresh natto at your local Asian food store.
Who Is At Risk Of Vitamin K2 Deficiency
Population-based studies and clinical trials have linked K-vitamin status in children to the creation of strong and healthy bones. A study published in 2008 showed that improving Vitamin-K status in children over a 2-year period resulted in stronger and denser bones. One year later, the same group of researchers showed that in healthy, pre-pubertal children, modest supplementation with Vitamin K2 MK-7 had increased activated bone forming osteocalcin.
In a 2013 published study, researchers tested 896 blood samples collected from 110 healthy volunteers, a group composed of 42 children and 68 adults. The researchers took measurements of biomarkers reflecting the volunteers Vitamin K2 status by measuring both circulating inactive MGP and inactive osteocalcin proteins specific to heart and bone health, respectively. The researchers found that those children and adults with the most pronounced Vitamin K2 deficiency showed the highest responses to supplementation with MK-7. Children showed the largest Vitamin K2 deficiency, and accordingly may benefit from MK-7 supplementation to improve their Vitamin K2 status.
Don’t Miss: How To Know What Vitamins You Need
Vitamin K2 And Polycystic Ovary Syndrome Female Fertility
Polycystic ovary syndrome is characterized by an overproduction of certain steroids such as testosterone and DHEA sulfate .
One randomized control trial showed that Vitamin D-K-calcium co-supplementation for 8 weeks among Vitamin D-deficient women with PCOS decreased DHEAS levels and testosterone levels.
Vitamin K2 and its role in hormone production could both prevent and help treat polycystic ovary syndrome.
Why Shouldnt Everyone Just Take Vitamin D Supplements
Too much vitamin D can be harmful, including increasing fractures, falls, and kidney stones, and can be toxic by causing excessive levels of calcium. Although not proven, high vitamin D levels have been associated with prostate cancer, pancreatic cancer, and mortality. A recent study found that use of high-dose vitamin D supplements increased over a 15-year period.
So how much is too much? For adults, toxic effects increase above 4,000 IU per day. The recommended dietary dose of vitamin D is 600 IU each day for adults 70 and younger and 800 IU each day for adults over 70. To put this into perspective, 4 ounces of cooked salmon contains approximately 600 IU of vitamin D.
Recommended Reading: Do One A Day Vitamins Work
Do You Need To Worry About Getting Enough Vitamin K2
Historically, it was felt that you did not need to worry about a vitamin K2 deficiency. The reasoning was that your body would make all the vitamin K2 it needed from vitamin K1.
New research suggests this may not be the case. Most people eating a Western diet are deficient not only in vitamin K1 but K2 as well.
Unfortunately, there not a good test to see if your have a vitamin K2 deficiency. There are also no government recommendations on how much vitamin K2 you need. To help assess for a possible vitamin K2 deficiency,below are nine signs that you may have a vitamin K2 deficiency.
Risks And Side Effects
Is too much vitamin K2 bad for you? While its rare to experience side effects or vitamin k2 toxicity from getting high amounts from food alone, you might develop symptoms if you take high doses of vitamin K supplements.
However, for most people even high doses of this vitamin, such as 15milligrams three times a day, have been shown to generally be safe.
Are there potential drug interactions to worry about? If youre someone who takes the drug Coumadin, a potential side effect associated with taking too much vitamin K is increasing your risk for heart-related problems.
Too much vitamin K can also also contribute to complications in people with blood clotting disorders.
Look for a supplement that specifically lists menaquinone if you plan to supplement. Because vitamin K supplements can interact with many medications, talk to your doctor if you plan to take a vitamin K supplement and are taking any daily medications.
You May Like: Where To Buy Vitamin K2 Mk7