Power Up! your body with natural booster – Vitamin D and K2 Combo

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Power Up! your body with natural booster – Vitamin D and K2 Combo

 

Power Up! Important TIP how to make your self stronger, faster, better with natural booster. As I’ve discussed with my friends on many occasions, vitamin D is a critical nutrient for optimal health and to increasing the capabilities of our body, is best obtained from sun exposure but we can also provide it with a supplement. However, lots of people are taking vitamin D, what can become problematic unless you’re also getting sufficient amounts of vitamin K2. Vitamin K2 engages in a delicate dance with vitamin D, creating a wonderful combination and you need both in adequate amounts for optimal results. 

Vitamin K is a fat-soluble vitamin most well known for the important role it plays in blood clotting. However, many do not realize that there are different kinds of vitamin K, and they are completely different. The health benefits of vitamin K2 go far beyond blood clotting, which is done by vitamin K1, and vitamin K2 also works synergistically with a number of other nutrients, including calcium and vitamin D.

What’s So Special About Vitamin K2?

Vitamin K is actually a group of fat-soluble vitamins. Of the two main ones, K1 and K2, the one receiving the most attention is K1, which is found in green leafy vegetables and is very easy to get through your diet. This lack of distinction has created a lot of confusion, and it’s one of the reasons why vitamin K2 has been overlooked for so long.

The three types of vitamin K are:

  1. Vitamin K1, or phylloquinone, is found naturally in plants, especially green vegetables; K1 goes directly to your liver and helps you maintain healthy blood clotting
  2. Vitamin K2, also called menaquinone, is made by the bacteria that line your gastrointestinal tract; K2 goes straight to your blood vessel walls, bones, and tissues other than your liver
  3. Vitamin K3, or menadione, is a synthetic form I do not recommend; it’s important to note that toxicity has occurred in infants injected with this synthetic vitamin K3

It also plays a role in removing calcium from areas where it shouldn’t be, such as in your arteries and soft tissues. K2 is really critical for keeping your bones strong and your arteries clear. Many people consume large amounts of calcium and ignoring side effects of this fact.

Now, vitamin K2 can be broken into two additional categories, called:

  1. MK-4 (menaquinone-4), a short-chain form of vitamin K2 found in butter, egg yolks, and animal-based foods
  2. MK-7 (menaquinone-7), longer-chain forms found in fermented foods. There’s a variety of these long-chain forms but the most common one is MK-7. This is the one you’ll want to look for in supplements, because in a supplement form, the MK-4 products are actually synthetic. They are not derived from natural food products containing MK-4.Vitamin K1 exclusively participates in blood clotting — that’s sole purpose. K2 on the other hand comes from a whole different set of food sources, and its biological role is to help move calcium into the proper areas in your body, such as your bones and teeth.Why you should choose The MK-7 – these long-chain, natural bacterial-derived vitamin K2 – is from a fermentation process, which offers a number of health advantages, It stays in your body longer and It has a longer half-life, which means you can just take it once a day in very convenient dosing.

About 75 percent of people do not get enough vitamin K2 in their diet to activate their K2 proteins, which is similar to the deficiency rate of vitamin D. Vitamin K2 deficiency leaves you vulnerable for a number of chronic diseases, including:

– Decreased risk of osteoporosis in advanced age.
– Improved physical strength.
– Positive impact on joint mobility and functioning.
– Decreased risk of cancer, diabetes, depression and heart conditions.

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How Much Vitamin K2 Do You Need?

 

The optimal amounts of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms of vitamin K2 should be enough to activate your body’s K2-dependent proteins to shuttle the calcium where it needs to be, and remove it from the places where it shouldn’t. There’s no way to test for vitamin K2 deficiency. But by assessing your diet and lifestyle, you can get an idea of whether or not you may be lacking in this critical nutrient. If you have any of the following health conditions, you’re likely deficient in vitamin K2 as they are all connected to K2:

  • Do you have osteoporosis?
  • Do you have heart disease?
  • Do you have diabetes?

If you do not have any of those health conditions, but do NOT regularly eat high amounts of the following foods, then your likelihood of being vitamin K2 deficient is still very high:

    • Grass-fed organic animal products (i.e. eggs, butter, dairy)
    • Certain fermented foods such as natto, or vegetables fermented using a starter culture of vitamin K2-producing bacteria. Please note that most fermented vegetables are not really high in vitamin K2 and come in at about 50 mcg per serving. However, if specific starter cultures are used they can have ten times as much, or 500 mcg per serving.
    • Goose liver pâté
    • Certain cheeses such as Brie and Gouda (these two are particularly high in K2, containing about 75 mcg per ounce)

The Interplay Between Vitamin K2, Vitamin D, and Calcium

As I’ve discussed on numerous occasions, vitamin D is a critical nutrient for optimal health and is best obtained from sun exposure or a safe tanning bed. However, many are taking oral vitamin D, which may become problematic unless you’re also getting sufficient amounts of vitamin K2. When you take vitamin D, your body creates more of these vitamin K2-dependent proteins, the proteins that will move the calcium around. They have a lot of potential health benefits. But until the K2 comes in to activate those proteins, those benefits aren’t realized. So, really, if you’re taking vitamin D, you’re creating an increased demand for K2. And vitamin D and K2 work together to strengthen your bones and improve your heart health. For so long, we’ve been told to take calcium for osteoporosis… and vitamin D, which we know is helpful. But then, more studies are coming out showing that increased calcium intake is causing more heart attacks and strokes. That created a lot of confusion around whether calcium is safe or not. But that’s the wrong question to be asking, because we’ll never properly understand the health benefits of calcium or vitamin D, unless we take into consideration K2. That’s what keeps the calcium in its right place.

MOST IMPORTANT: If You Take Vitamin D, You Need K2

This is a really crucial point: If you opt for oral vitamin D, you need to also consume in your food or take supplemental vitamin K2. While the ideal or optimal ratios between vitamin D and vitamin K2 have yet to be elucidated, I suggests about 150-200 micrograms of K2 will meet the need for the “average” healthy person. That’s where it gets a little bit more technical. It seems that for the average person, around 200 to 280 micrograms will activate your K2 proteins and do a lot of good for your bones and your heart. If you’re taking high levels of vitamin D… then I would recommend taking more K2.

If You Need Calcium, Aim for Calcium-Rich Foods First 3weekdiet_4046

For those who are calcium deficient, I recommends looking to food sources high in calcium, before opting for a supplement. This is because many high calcium foods also contain naturally high amounts of, you guessed it, vitamin K2! Nature cleverly gives us these two nutrients in combination, so they work optimally. Good sources of calcium include dairy, especially cheeses, and vegetables, although veggies aren’t high in K2.

Additionally, magnesium is far more important than calcium if you are going to consider supplementing. Magnesium will also help keep calcium in the cell to do its job far better. In many ways it serves as nutritional version of the highly effective class of drugs called calcium channel blockers. If you do chose to supplement with calcium, for whatever reason, it’s important to maintain the proper balance between your intake of calcium and other nutrients. Regarding magnesium supplementation, I will create a separate article, because it requires to get much deeper into the subject 😉

4 thoughts on “Power Up! your body with natural booster – Vitamin D and K2 Combo

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