Jun 2, 2009

Vitamin D3 and Vitamin K2

Hi everybody, it is June and today I would like to talk about vitamin D3 and vitamin K2. Everybody knows that we can get some vitamin D when we are exposed to sun for at list 15 min a day.

We can get it also from the food: dairy, egg yolk and from oily fish such as wild salmon, mackerel, sardines, herring. No one in our modern world gets enough of vitamin D from the food, we will be all deficient if we do not get adequate sunshine. The form that we are getting from all these sources is not active, it should be converted into the active form by the kidney and liver, that is why people with kidney and liver disease can not do it and often have vitamin D deficiency more frequently. Research indicates that the average adult in the world is deficient in vitamin D. The optimum range is 40-60 ng/ml and most people who do not take vitamin D supplements have 10-30 ng/ml. The form of vitamin D used to determine if body levels are adequate is 25(OH)D3.

Low vitamin D levels are associated with heart disease, diabetes, high blood pressure, autism, multiple sclerosis, osteoporosis, frequent infections, autoimmune conditions.

It also may be associated with promotion of chronic pain, the case that may be met among chiropractic patients with chronic pain -disk problems, degenerative arthritis, spinal stenosis, fibromyalgia. For the average person it takes about 2,000-4,000IU of vitamin D3 in order to get 25(OH)D3 to the adequate level-40ng/ml

Another very interesting vitamin is K2. Recent research indicates that low levels of vitamin K2 associated with heart disease and osteoporosis. Vitamin K1 is the most known - we can get it from green leafy vegetables and it is necessary for blood clotting.

Vitamin K2 is very different- it is required to activate special proteins that will improve bone density and prevent calcification in the blood vessels walls.

In the diet we get a subtype of vitamin K2 called MK4-from the meat consumption, however, MK7-MK10 are additional subtypes of vitamin K2 which we can get from fermented food such as cheese. The problem is that we have to eat a lot of cheese and get a lot of calories -about 400/ day in order to get the 80 mcg of vitamin K2- it is just much easer to take supplementation with vitamin K2 and not to consume so much calories.

In Japan , a fermented soybean food called Natto is very popular. Natto is known to be the richest dietary source of vitamin MK7. In the areas of Japan where Natto is consumed in greater amounts is greater bone density and less common fractures.

Supplementation with MK7 appears to be the easiest way to insure an adequate intake of vitamin K2 to support cardiovascular and bone health.

Research indicates that combining these two -K2 and D3 will create a supplement with additional health benefits.

Dr. Natalie, vitamin D3 and vitamin K2


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