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The list of foods that contain enough K2 isn’t very long, and some of these foods are an acquired taste not common to the standard Western diet. The most commonly eaten food, cheese, is high in fat and not recommended in high enough amounts to function as your only source of vitamin K2. And, if you need or prefer a diet without animal products, soybeans would be your only option. The “normal”, medical range of 25-OH vitamin D (inactive storage form; calcidiol) is 20 ng/mL to 100ng/mL. K2 and D3 supplements exist together, which I prefer, or add on separately as needs for either K2 or D3 will vary per person. Vitamin K2 has a much wider range of benefits, including regulating/managing calcium, boosting your heart health, lowering blood sugar levels, and more. It also assists in blood clotting but to a lesser degree than vitamin K1. The vitamin D number you’re used to seeing is the storage form of vitamin D3 known as 25-OH vitamin D (calcidiol). This is how much vitamin D is available to the body. 25-OH vitamin D (calcidiol; storage) still needs to be activated by the kidneys to 1,25 OH vitamin D (calcitriol; active D3) to provide vitamin D functions in the body.
Individuals on Medications: Certain medications can interact with vitamin D3 and K2 supplements or affect their absorption. It is crucial to consult with a healthcare provider if you are taking prescription medications to ensure there are no adverse interactions. To ensure your safety and maximize the benefits of supplementation, always follow the recommended dosage guidelines provided by the product manufacturer or healthcare professional. Choosing the Best Forms of Vitamin D and K Japanese researchers have found vitamin K2 to be especially beneficial for postmenopausal women, who are more likely to suffer from decreased bone density. Clinical trial participants with increased K2 intake significantly decreased their risk of fractures. As a result, vitamin K2 is regularly prescribed in Japan to prevent and treat osteoporosis. Regulates Vitamin DSince this beneficial bacteria is responsible for creating a portion of the vitamin K2 found in our bodies, antibiotics can create a deficiency. If you’re taking antibiotics, you should pay special attention to your vitamin K2 levels. When the body senses that it needs more calcium. It sends out more signals to convert more 25-OH vitamin D (storage, calcidiol) into 1,25 OH vitamin D (active, calcitriol). To get more of these whole-body benefits beyond bone health, natural health experts recommend vitamin D levels (25-OH vitamin D; calcidiol; storage) closer to the range of 40-80 ng/mL, with 50-70ng/mL being an even more optimal sweet spot. Sky high doses of either D3 or K (or the combination of these in one supplement) can also lead to higher risk of fractures.
Vitamin K: While there are two main forms of vitamin K, namely K1 and K2, vitamin K2 is considered more bioavailable and beneficial for bone health. Look for supplements containing vitamin K2 in the form of MK-7 (menaquinone-7), as it has a longer half-life in the body compared to other forms. Bioavailability refers to how easily a substance can be absorbed and used by the body. When selecting supplements containing vitamins D and K, prioritizing bioavailability ensures maximum benefits. Here are some factors to consider: Osteocalcin, the protein activated by K2, is believed to stimulate the growth of dentin, the calcified tissue underneath your tooth enamel. Read more Probiotics for Diabetics: How Your Gut Microbiome Helps Maintain Healthy Blood Sugar Assists in Blood Clotting Overall Health: Beyond bone and heart health, vitamin D3 and K2 offer numerous other benefits for overall well-being. They support optimal brain function, aid in insulin regulation, promote dental health, and contribute to muscle strength.Production of menaquinones is observed in bacterial cells and in animals as well. In humans, anaerobes like Escherichia coli present in large intestine synthesizes long chain derivatives of menaquinones (MK-7 to MK-11). Intestinally synthesized menaquinones are used as electron transporters in anaerobic respiration. Menaquinones are also produced commercially by the process of fermentation (solid state fermentation (SSF) or liquid state fermentation (LSF)) or by chemical synthesis. In SSF, the water content ranges up to 12–80%, whereas the water content is very high i.e., up to 90–95% in LSF ( Mitchell et al., 2000). SSF is used for the production of secondary metabolites; the raw material used here is soy protein and corn grits. Various factors affect the production of vitamin K2-7 in SSF such as the microbial strain used, raw material or substrate along with its pre-treatment, temperature and time for which the fermentation is run. Pre-treatment of substrate is an important factor as it can increase the yield of the production. Pre-treatment using α-amylase enzyme at the first step in the fermentation process results in rise of sugar monomers and likely increases yield as well ( Mahanama et al., 2011). Another important factor in the fermentation process is the selection of the bioreactor. Tray bioreactors, static deep bed bioreactors and dynamic mode fermenters that include rotating drums are some of the bioreactors used for SSF ( Mahdinia et al., 2017). Vitamin D is a fat-soluble vitamin that comes in two forms: Vitamin D2 and Vitamin D3, the latter being the type of Vitamin D included in this tablet. Vitamin D3 is the variant of the vitamin that is produced by the action of sunlight on the skin, however, it can also be obtained through specific dietary sources. The primary role of Vitamin D3 is to contribute to the normal maintenance of bones and teeth. The vitamin supports normal calcium absorption and is needed for the normal growth and development of bone in children. Vitamin K2-MK7 In a study of athletes who took vitamin K2 for eight weeks, their cardiac output (the amount of fresh oxygenated blood pumped by the heart) increased by 12%. Cardiovascular disease, characterized by atherosclerosis and vessel stiffness, is the number one cause of death. In both instances, I would still emphasize K2-7 intake at the 320mcg/day, and sometimes higher if the 1,25 OH vitamin D (active, calcitriol) levels are not responding. Excess calcium is a problem not to be ignored.
Excessive intake of vitamin D3 can lead to toxicity, causing symptoms such as nausea, vomiting, weakness, and kidney problems.The recommendations are as follows: Women above 19 years old should consume 90 micrograms (mcg) each day, and men should have 120 mcg. To put this in perspective, one cup of broccoli gives you 220 mcg, one cup of coleslaw provides 160 mcg, kiwifruit provides 63 mcg and sautéed spinach gives you 889 mcg! There are hundreds of foods that offer a substantial amount of vitamin K, so putting in a supplement doesn’t make sense to me at all, unless a company wants to market their “Vitamin D plus K” as a “superior” form, or if they are targeting bone health and assuming that you don’t take an anti-coagulant, and you don’t eat any fruits or vegetables either. Since we’re talking about interactions, you might be interested in my article, Avoid Dangerous Interactions When Taking Supplements. Taking combinations of D with K will cause more calcium to be retained in your body and again, this might not be right for you. So this is another reason I did not add it to my formula. It isn’t safe for all of you, and I write to millions of you at a time each week, and I don’t know how many of you have a history of heart disease, stones, muscle pain or sleeping problems. It felt safer to make a plain vitamin D, however I’m proud to say that I suspended the vitamin D in pure organic extra-virgin olive oil in softgels (unlike my competitors who use soy or vegetable or canola oil). Role of vitamin K2-7 in osteoporosis and vascular calcification. Vitamin K2-7 facilitates carboxylation of glutamate (Glu) residue present on matrix Gla protein (MGP) leading to formation of carboxylated MGP (cMGP) and aids in phosphorylation of MGP leading to its activation; activated MGP inhibits bone morphogenetic protein 2 (BMP2) resulting in prevention of vascular calcification. K2-7 also is a cofactor in conversion of undercarboxylated osteocalcin (ucOC) to carboxylated osteocalcin (cOC); cOC has an affinity for calcium ions and facilitates the transport of calcium to bone for bone formation. Receptor activator for nuclear factor kappa ligand (RANKL) binds to RANK receptor and activates osteoclasts which results in bone resorption; vitamin K2-7 augments the expression of osteoprotegerin (OPG) which is a decoy receptor for RANKL and abrogates RANK-RANKL binding thus inhibiting bone resorption. The higher the 1,25 OH vitamin D (active; calcitriol), the more critical it is that you supply the body with vitamin K2. Vitamin D3 and K2 Lab Result Scenarios
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