Vitamin K question
I take 10000 iu of vitamin d3 - helps a lot with my SAD. I've seen mention that vitamin k should be taken with it, especially for bone health. I'm 64 & have never had a broken bone - & I never want to experience it!
Is there a consensus about it? |
K1, K2, any other K? Whenever I start reading about K I get confused (so easy to do) and have ignored it up to know. Will look forward to hearing what others do about K.
But both K1 and K2 are found in the foods commonly eaten on LC...grass-fed butter and cheeses, eggs, meat, vegetables etc, so I have been operating under the assumption I get enough. :q: |
Yes, as I see it there is little need to supplement Vitamin K.
K1 is found in leafy green veg, and converts to K2. And as Janet said, K2 is found in meat, cheese, eggs etc. I would only contemplate supplementing Vitamin K if I had some serious illness, and I was under medical orders to do so. And I take 10K units Vitamin D as well. I have done so for some years now with a huge improvement to my joint pain. |
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That's what I had been thinking, too. I eat eggs every day, and either beef or fish (does fish have K?) every day. Also greens. Speaking of greens, I sautéed beet greens in butter the other day - I'm in love! :yum: |
I supplement with K2, not K1, in the form of MK-7 every day. One of the reasons for this is due to the property of K2 to move calcium to where it needs to go (bones, teeth) and to keep it from where I don't want it (soft tissues, arteries). There is a need for research of K in general, as I'm interested in knowing whether the supplementation is necessary. For example, could it be a factor in lowering a high CAC score? Initially, CAC was thought to be a static measurement that would never be reduced and would only increase. The issue here was how fast the CAC score would increase. Now I'm finding that since CAC is a relatively new health measurement, there are those who believe that there is a possibility of lowering it. That would be good news. There are other K2 benefits as well.
I did a lot of research on K2 and found that MK-4 and MK-7 forms are most beneficial to humans. MK-4 is in meats, cheeses, eggs. MK-7 is in fermented foods. MK-4 supplements are synthetic, MK-7 supplements are the same form as found in fermented foods. That's why I take the MK-7 supplement. I'm still open to getting the K2 I need naturally from whole foods rather than supplements, but now I'm taking supplements. I'm also reading the K1 conversion in the body to K2 is very inefficient. Chris Masterjohn has very good information about vitamin K found here: https://chrismasterjohnphd.com/2016...in-k2-resource/ A couple of quotes from Chris' post: Quote:
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What's CAC? And I'm wondering if I should ask my doctor for a bone density scan - I've never had one.
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Well read up on those meds! Horrible side effects. I was not about to take the drug. I spoke to my regular internest about it and she was horrified. "NO, do NOT take that drug! Dreadful side effects for virtually no benefit". So I just do gentle weight-bearing exercises and take my supplements - all I was doing anyway regardless of a test or not. But if a test rerveals any issue probably 95 doctors out of 100 will just whip out the prescription pad. |
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I think I have my doctor trained. The only time she sent in a prescription for me, I took the pills back to her (they had been mailed) & said no thanks. She hasn't mentioned a prescription since then. :) |
A CAC is:
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Thread on it here: http://forum.lowcarber.org/showthread.php?t=471526 My last gynecologist check-up (a few years ago now) I asked about having a second bone density test and she said that the side effects of the Foasamax type drugs were so severe she no longer used them. So why do the test? If there was nothing to do about its results except eat well and continue weight-bearing exercise. ;). So my doctor was one of the 5%. |
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At my annual physical a few weeks ago I talked with my doctor about a chronic pain issue that I have had for a long time. It disrupts my sleep which is a problem. She thinks it is "sacral neuropathy" probably caused by my back surgeries. She said that she could send me to a neurologist. I said if all the neurologist was going to do was confirm the diagnosis then why bother. She agreed saying that all a neurologist might do is prescribe medication, maybe a steroid, which she knew I would not be interested it. So we were both in agreement that there was no point in seeing a neurologist. I wouldn't quite put her in the 5% but she does straddle the line. Jean |
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Good point! |
My functional doctor was definitely wanting me to increase k2-7 to 500mcg when I upped d to 10000iu a day-for bone health.
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An updated Nutrient Density Series article and practical guide about Vitamin K. Now after two years of eating more green vegetables, I’ve noticed that I no longer bruise as easily as the eight years on very low carb.
https://optimisingnutrition.com/vitamin-k-foods/ |
I'm a D3/K2 believer as well :) And a fan of Muenster cheese, which is one of the highest in K2. (Great for roast beef or melted on a burger!)
My own feeling is that years of bad eating is can be helped by healthier kinds, but for some things the body is best served by supplementing, in a form as close to nature as possible. Which is why food always has to be first. How much else is in high nutrient foods that we don't know about? That's can't be duplicated in a multi-vitamin? |
Marty Kendall is updating the Nutrient Density series to include "Complete Guides", so more than lists of the best foods, more discussion of its uses, functions, etc.
Vitamin K2 in Food: Your Complete Guide https://optimisingnutrition.com/vitamin-k2/ In recent days, he has added guides for Iodine, Chromium, Biotin (B7) and more. Search the blog for any nutrient https://optimisingnutrition.com/nutrition-blog/ |
I take vitamin D3 and Vitamin K2 together with a meal that contains fat. My hematologist had me take 4000 iu's of vitamin D3 when my bloodwork showed that I was low. I added the K2 after reading that it helps the D get to the bones and stay out of the other tissues and arteries. It is sometimes hard for me to find the K2 so I was pleased to find last week that NatureMade has a new soft gel that has both vitaminD3 and vitaminK2 in one soft gel. (D3 5000iu and K2 100mcg).
I may adjust this in the summer as I am out in the sun alot mowing, but during the winter months I am not outside much to get any D. |
You can buy d3 and k2 together. I've heard the MK7 type of k2 is best. Of course if you eat natto, and certain other foods, you can get k2 naturally and more than one variety of K2.
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Dr Stephen lin a dentist was my intro to k2. His focus was teeth and jaw integrity.
K2 puts calcium into the bone structures. A different job than k1. A different job than D2/D3. My take away was that we usually get adequate Ca via a good diet but K2 and D3 are lacking. Due to diet and living indoors. A good diet doesn't provide enough of either of these. Calcium deposition into bone, rather than arteries, is dependant on many cofactors in a long biochemical process, requiring Vit D3 and K2. We are not a species that converts K1 to K2. We need to eat those animal sources that can do this, it take a pill for. Our body makes 3from D2 when exposure to sunlight is good. Since we live in doors, only a couple populations around the world get enough D3, so again supplementing is required via pills. Loved Dr Lins book. Great for us common people on keeping our jaws and teeth truly healthy. Diet and chewing matters. ( Starts with breast feeding to expand the palate properly. In cultures that still breast feed, the children don't need braces because the teeth fit into the expanded palate and fit in straight ) My mother added K2 , and after a year got off Fozamax. At 87. She was growing bone. Just my two cents. |
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Making natto is on my to do list. It's an acquired taste apparently. Something I can live with, hopefully. |
This morning, Marty Kendall posted an update/new article on Vitamin K, titled Highest Vitamin K1 Foods. In his usual thorough style, it also has links to more articles on K2, deficiencies, toxicity, etc.
Posts #13 and #15 above have his articles on Vit K, its Nutrient Density, and Vitamin K2 foods. Lots to read with overlaps, but if you want to avoid supplements and use foods…all interesting reads. https://optimisingnutrition.com/hig...pes/#more-37987 |
Muenster cheese has become a staple since I love it and it's the cheese highest in K.
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