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THREE CATEGORIES OF VITAMIN K - Vitamin K1 - Vitamin K2 - Vitamin K3 (menadione) This is a synthetic form of vitamin K that is not recommended. (WARNING: Don’t take a Vitamin K supplements without your physician’s approval if you are taking an oral anticoagulant such as Coumadin and Warfarin.) Vitamin K1 (phylloquinone) This type of vitamin K is important for proper blood coagulation. Sources: Green vegetables like spinach, kale, cabbage, and broccoli. K1 goes directly to your liver and remains there. With a very short half-life, it’s gone within 3 or 4 hours. Vitamin K2 (menaquinone or MK) Over 90% of Americans are in deficit of Vitamin K2. Why? Because we eat less fermented foods than many other countries. Also, the dreaded “Low fat/high carb” approach hasn’t done us any favors. Absorption: Almost all of the K2 we consume is absorbed by our bodies, if it is consumed with dietary fat. Chris Masterjohn, Ph.D., says that “The optimal amount of fat to maximize absorption of K2 from a single meal is probably about 35 grams. What type of fat? Dr. Masterjohn says “For the best effect, the fat should be low in polyunsaturated fatty acids, which means that butter and other animal fats, tropical oils, olive oil, avocado oil, macadamia nut oil, and the high-oleic varieties of sunflower and safflower oil would help the most.” (For more information, visit https://chrismasterjohnphd.com/2016/12/09/the-ultimate-vitamin-k2-resource/) Vitamin K2 is reported to be depleted in the presence of prescription cholesterol lowering drugs, such as statins. Sources: 1) Grass-fed dairy and animal products 2) Fermented foods, like natto (Japanese soybeans), miso, and certain fermented vegetables. Vitamin K2 is produced by bacteria during the fermentation process, such as a variety of cheeses. Vitamin K2 has a much longer half-life and stays in your body longer than vitamin K1. Take Vitamin K2 with Vitamin D3. They work together to support cardiovascular health, bone health, and the immune system. While vitamin D3 helps the body absorb calcium, it’s vitamin K2 that helps make sure the calcium ends up in the right place. K2 moves calcium to bones and teeth, and out of the arterial walls, heart valves, and organs. K2 is known to improve the elasticity of coronary arteries. In addition, K2 helps prevent muscle cramps, especially in older age groups. The Rotterdam Study (2002) was the first study to show the important benefits of vitamin K2. This 10-year study followed 4,807 initially healthy people, age 55 years and older. Here are the results: Subjects who consumed more than 32 mcg of dietary vitamin K2 per day from mostly fermented foods led to a: 50 % reduction of arterial calcification 50 % reduction of cardiovascular risk 25% reduction of all-cause mortality Those who consumed 45 mcg of K2 from foods lived 7 years longer than those getting only 12 mcg per day. GROUPS OF VITAMIN K2 The four groups of K2 are: MK-4, MK-7, MK-8, and MK-9. The most IMPORTANT versions are MK-4 and MK-7. Let’s start with MK-4. Since its biological half-life is one hour, it isn’t a great choice for supplementation. MK-7 lasts much longer… about three days, allowing consistent blood levels to build. Cheese lovers will appreciate this statement: MK-7 is only produced by bacterial fermentation. WHAT DOES DR. KATE SAY ABOUT VITAMIN K2? Kate Rhéaume Bleue, N.D., graduated from McMaster University with an honors B. Sc. in Biology and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002. She followed with a two-year residency during which she taught classes and supervised at various teaching clinics. As an educator, she regularly appears on television and radio teaching about many health topics. Dr. Kate is a Canadian expert in natural medicine and speaks internationally. She is the author of Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life. Read the Table of Contents here: http://doctorkatend.com/vitamin-k2-and-the-calcium-paradox/ Take a look at the following list of conditions associated with K2. WATCH THIS CHEESE HANGOUTS INTERVIEW https://www.youtube.com/watch?v=d9L_Oo2TkxU Watch other interviews with Dr. Kate here: http://doctorkatend.com/videos/ If you are concerned about taking any form of Vitamin K, read this post: http://doctorkatend.com/faq/ BUY IT ON AMAZON: https://www.amazon.com/Vitamin-K2-Calcium-Paradox-Little-Known/dp/0062320041/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B008COVFUA&linkCode=as2&tag=bulletpexecut-20 WHAT DOES DR. MERCOLA SAY? Read Dr. Mercola’s information about cheese and Vitamin K2: https://articles.mercola.com/sites/articles/archive/2013/06/17/heart-healthy-cheese.aspx (The following information was found on his website) When It Comes to K2, How Do Your Favorite Cheeses Stack Up? “In my interview with Dr. Rheamue-Bleue, she identified the cheeses highest in K2 are Gouda and Brie, which contain about 75 mcg per ounce. Hard cheeses are about 30 percent higher in vitamin K2 than soft cheeses. In perusing the nutritional tables myself, I found it interesting that the cheeses highest in vitamin K2 also tend to be the highest in protein and calcium — so the most nutritious overall. Just realize that the values listed for “vitamin K” in common nutritional tables are of limited value because they don’t specify what TYPE of vitamin K they’re measuring. As it turns out, scientists have found high levels of MK-7 in one type of cheese: Edam.11 This is wonderful news for those of you who would much rather sit down to a slice of Edam than a bowl of natto! (Natto, a strongly fermented Japanese soybean product, has the highest MK-7 level of any food.)” “Earlier, I made my case for selecting raw cheeses from grass-pastured, grass-fed animals. However, cheese contains a bacterially-derived form of K2, so it doesn’t matter if the cheese was made from grass-fed milk or not — the bacteria used to culture the cheese is the same. Grass-fed dairy is important for the other reasons I’ve already discussed — just not specifically for the K2. To summarize then, if you’re going to select cheese with your primary goal being a good source of vitamin K2, the best ones are: Gouda Brie Edam Other cheeses with lesser, but significant, levels of K2: Cheddar, Colby, hard goat cheese, Swiss, and Gruyere.” Read this article published by Real Food RN. (https://realfoodrn.com/gouda-vitamin-k2-powerhouse/) The following came from the website, RealFoodRN.com Title: Gouda: Vitamin K2 powerhouse Why K2 is essential to good health: - Cancer protective: K2 has been shown to reduce the risk of prostate cancer by 35 percent. K2 protects against leukemia and might even be used as a treatment for leukemia. It has been shown to stop the growth and invasion of human hepatocellular carcinoma (liver cancer). K2 has also been shown to supress the growth of lung and bladder cancers. - Heart health:K2 protects us from heart disease by reducing calcium deposits in the arteries (some studies have even shown it can reverse arterial calcification). K2 basically takes the extra calcium in the blood and deposits it into our bones, where it should be. - Bone health: K2 helps form strong bones by promoting calcium deposition into the bones, and maintains bone mineralization by limiting the formation of osteoclasts (the cells that break down bone) - Skin health: K2 is associated with prevention of wrinkles, skin sagging, varicose veins. K2 prevents calcification of our skin’s elastin, thus smoothing our lines and wrinkles. K2 is also necessary for vitamin A to do its job, which is maintaining proper skin call proliferation. - Oral health: Weston A. Price talks extensively about the role of K2 and tooth health. K2 helps keep teeth cavity resistant by helping dentin produce osteocalcin, which deposits calcium into the enamel. Saliva has the second highest concentration of Vitamin K2 in the body. - Brain health: K2 promotes healthy brain function and is currently being studied for its role in the prevention of and treatment for dementia Gouda cheese is higher in Vitamin K2 than most liver, grassfed butter, and even pastured egg yolks. Other sources of K2 (data from Weston A. Price Foundation)Follow me!
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Kalcij i vitamin K2 Vitamin K2 u obliku MK-7 najpotentniji je aktivator proteina krvožilnog sustava koji osiguravaju pravilnu ugradnju kalcija u kosti i elastičnost krvnih žila, a u kombinaciji s vitaminom D3 osigurava mehanizme potrebne za pravilnu mineralizaciju kostiju i prevenciju osteoporoze Nedostatan unos kalcija može dovesti do smanjene gustoće kostiju, što povećava rizik od fraktura. Nadomjestak kalcija povećava mineralnu gustoću i čvrstoću kostiju te može prevenirati osteoporozu, osobito kod starije populacije i žena u postmenopauzi. Međutim, nedavna znanstvena istraživanja pokazuju da povećan unos nadomjesnog kalcija može povećati rizik od srčanih bolesti te da može biti povezan s ubrzanim nastankom plakova u krvnim žilama i mekim tkivima. Nasuprot tome, uz vitamin k2 veže se inhibicija arterijske kalcifikacije i arterijskog gubitka elastičnosti, što znači da povećan unos vitamina k2 može smanjiti zdravstveni rizik uzimanja kalcija. Međutim, od 1950. unos vitamina K putem hrane postupno se smanjuje, tako da ga danas ni dobro balansirana prehrana ne pruža u količinama koje bi zadovoljile tjelesne potrebe. Nadalje, zbog modernizacije procesa u proizvodnji hrane sadržaj vitamina K, posebno se to odnosi na vitamin k2, u drastičnom je padu, pa je jedini siguran način osiguravanja adekvatnog unosa - nadomjesni vitamin k2. Balansirajući unosom kalcija i k2 moguće se boriti protiv osteoporoze, a istovremeno prevenirati kalcifikaciju i očvršćivanje arterija. Nova klinička studija s vitaminom k2 pokazuje povećanje arterijske elastičnosti i regresije arterijskog očvrščivanja uzrokovane starijom dobi. Najvažnije, preko aktivacije proteina ovisnih o vitaminu K, vitamin K2 optimizira raspodjelu kalcija u tijelu, prevenirajući negativan utjecaj povećanog unosa suplementacijskog kalcija. Razlike unutar skupine vitamina K Vitamin K1 – filokinon – najučestaliji je oblik vitamina K u našoj prehrani. Glavni izvor je zeleno lisnato povrće, dobro se apsorbira, manje je reaktivan od vitamina K2 te sudjeluje u hemostazi. Vitamin K2 – MK-4 – aktivira proteine u krvožilnom sustavu, dobro se apsorbira, ali je manje aktivan od forme MK-7. Nalazimo ga u mesu, siru i jajima. Vitamin K2 – MK-7 – najaktivniji je oblik vitamina K koji djeluju u krvožilnom sustavu na aktivaciji osteokalcina. Nalazimo ga u fermentiranim namirnicama kao što su natto i sirevi od mlijeka krava koje su u slobodnoj ispaši. Menakinoni dugih bočnih lanaca – sintetiziraju se u našem probavnom sustavu iz vitamina K1, ali se slabo apsorbiraju i imaju malu aktivnost. Uloga vitamin k2 Kosti se sastoje od čvrstog vanjskog dijela i unutarnjeg spužvastog matriksa, te se može reći da su žive. Čitav kostur zamijeni se svakih 7-10 godina.Tijekom remodeliranja kostura tijelo oslobađa kalcij iz kosti u krvotok da bi se zadovoljile individualne metaboličke potrebe, omogućujući kostima mijenjanje veličine i oblika tijekom rasta ili obnove od ozljede. Remodeliranje je regulirano osteoblastima – stanicama koje grade kosti, te osteoklastima – stanicama koje razgrađuju kosti. Sve dok je proces izgradnje kosti aktivniji od razgradnje, kosti su zdrave i čvrste. Osteoblasti proizvode osteokalcin koji pomaže hvatanju kalcija iz krvotoka i vezanju u koštani matriks. Osteokalcin utječe na mineralizaciju kosti zbog sposobnosti da veže mineralnu sastavnicu kosti – hidroksiapatit koji čini kostur čvršćim i manje podložnim ozljedama i prijelomima. Međutim, novostvoreni osteoklacin je neaktivan i potreban mu je k2 da bi se aktivirao i vezao kalcij. To daje pivotalnu ulogu vitaminu k2 u zdravlju kostiju, ali značaj mu tu ne prestaje. Vitamin k2 također sprječava kalcij da se taloži na stijenkama krvnih žila. Matriksni GLA protein, inhibitor je kalcifikacije koji proizvode stanice glatkih mišića krvnih žila, regulira potencijalno smrtonosno nakupljanje kalcija, a također ovisi o k2. Struktura i oblici vitamina K2 Vitamin K je topljiv u mastima, a potreban je za zgrušavanje krvi. U prirodi se nalazi u 2 oblika: filokinon – K1 i menakinon – K2. Vitamin K1 proizvode biljke i alge, a zeleno lisnato povrće je njegov najbogatiji izvor. S druge strane, vitamin K2 je produkt bakterijske fermentacije te se nalazi u mesu, jajima i fermentiranoj hrani kao što su sir, jogurt i natto – japansko jelo od fermentirane soje. Iako se postrani lanci u molekuli vitamina K razlikuju u duljini, obično 4-13 ponavljanja izoprenoidnih jedinica (MK4 do MK13) svi koriste enzim gama glutamat karboksilazu za aktivaciju, uključujući proteine za koagulaciju, formiranje kostiju i inhibiciju kalcifikacije mekog tkiva. Svi oblici vitamina K esencijalni su u održavanju hemostaze krvi kao i zdravlja kostiju te kardiovaskularnog sustava. Zbog svoje uloge u pravilnom raspoređivanju kalcija u organizmu, posebno je važan vitamin K2, jer koristi kalcij u izgradnji snažnijih kostiju te inhibira kalcifikaciju arterija. Svi derivati vitamina K dijele istu jezgru - menadion, ali imaju bočne lance različitog sastava i duljine, zbog čega se razlikuju po reaktivnosti i brzini apsorpcije. Studije napravljene na vitaminu K2 sa 7 izoprenoidnih jedinica – MK7 pokazuju da njegov povećani unos dovodi do povećanja aktivnosti osteokalcina, a posljedično do ubrzanog stvaranja koštanog matriksa i povećanja gustoće kostiju. Također, velika studija napravljena na više od 4.000 ispitanika starijih od 55 g. otkrila je da uzimanje minimalno 32 mcg vitamina k2 na dan, dovodi do smanjenja smrtnosti od kardiovaskularnih bolesti uzrokovanih kalcifikacijom krvnih žila za čak 50%. Zapadnjačka prehrana ne sadrži dovoljne količine vitamina K2 za aktivaciju MGP, što znači da otprilike 30% proteina ostaje neaktivirano, a taj postotak s godinama raste, jer brza hrana uopće ne sadrži vitamin K, a upitna je i količina u hrani koja se proizvede u industrijaliziranim zemljama. Ako proteini koji su ovisni o vitaminu K ne mogu vršiti svoju funkciju, zdravlje kardiovaskularnog sustava i kostiju može biti ozbiljno narušeno zbog neravnomjerne raspodjele kalcija u tijelu. Vitamin D3 Brojne studije pokazuju da je vitamin D3, uz kalcij i vitamin K2, jedan od vrlo važnih čimbenika za održavanje zdravlja kostiju. Mehanizam djelovanja temelji se na regulaciji rasta i diferencijaciji funkcije normalnih stanica osteoblasta, što potiče mineralizaciju kostiju. Glavni izvor vitamina D3 u ljudskom organizmu je izlaganje UV sunčanim zrakama, zbog čega postoje preporuke da se koža izlaže suncu u trajanju od pola sata na dan. Danas je to gotovo nemoguće postići zbog štetnosti UV zračenja tijekom ljetnih mjeseci i korištenja krema za sunčanje koje blokiraju UV zrake, ali blokiraju i sintezu vitamina D3. U zimskim mjesecima sunčeva svjetlost je slabijeg intenziteta, što opet posljedično dovodi do smanjene sinteze vitamina D3. Srećom, vitamin D3 unešen putem dodataka prehrani ima istu aktivnost kao i onaj stvoren u koži, pa na taj način možemo osigurati njegovu dovoljnu koncentraciju, a time i normalnu funkciju osteoblasta. Zaključak Dodatan unos kalcija putem hrane ili dodatka prehrani pruža mnoge benefite, osobito za zdravlje koštanog sustava kod osoba koje imaju povećanu potrebu za izgradnjom kosti kao što su djeca, starije osobe i žene u postmenopauzi. Međutim, povećan unos kalcija sa sobom nosi i određene rizike zbog toga što bez aktivnosti proteina nema ni balansa u raspodjeli kalcija u organizmu. Vitamin K2 u obliku MK-7 najpotentniji je aktivator proteina krvožilnog sustava koji osiguravaju pravilnu ugradnju kalcija u kosti i elastičnost krvnih žila, a u kombinaciji s vitaminom D3 osigurava sve mehanizme koji su potrebni za pravilnu mineralizaciju kostiju i prevenciju osteoporoze. ABELA PHARM PROMO Literatura: Bolland MJ, Avenell A, Baron JA, et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. Michaëlsson K, Melhus H, Warensjö Lemming E, Wolk A, Byberg L. Long term calcium intake and rates of all cause and cardiovascular mortality: community based prospective longitudinal cohort study. Beulens JW, Bots ML, Atsma F, et al. High dietary menaquinone intake is associated with reduced coronary calcification. Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. Theuwissen E, Smit E, Vermeer C. The role of vitamin K in soft-tissue calcification. Schurgers LJ, Teunissen KJ, Hamulyák K, Knapen MH, Vik H, Vermeer C. Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7.