The Key Vitamin for Bone Health that Most People Don't Know About

[Guest guest]

The Key Vitamin for Bone Health that Most People Don't Know About

_http://articles.mercola.com/sites/articles/archive/2009/06/13/The-Key-Vitam

in-for-Bone-Health-that-Most-People-Dont-Know-About.aspx_

(http://articles.mercola.com/sites/articles/archive/2009/06/13/The-Key-Vitamin-f\

or-Bone-Health

-that-Most-People-Dont-Know-About.aspx)

 

Vitamin K has been linked to bone, heart and even prostate health, but

joint health and cartilage could also be affected by this little-known

vitamin. In the podcast linked below, Stephen Daniells talks to Professor Cees

Vermeer about raising awareness on vitamin K.

 

Professor Vermeer said he could imagine vitamin K benefits extending

beyond cardiovascular and bone health, to joint health. He stated:

 

“All diseases of the cartilage -- I could imagine that these would benefit

from vitamin K2.â€

 

Awareness of vitamin K from green vegetables, the fermented soy product

natto and cheese is increasing, although many are still unaware of the

benefits and sources of the vitamin.

 

Sources:

 

_NutraIngredients.com May 13, 2009_

(http://www.nutraingredients.com/Research/K-for-Kartilage-New-health-areas-for-v\

itamin-K/?c=YcPaFAqXDgv98Wfo8IzzYw=

= & utm_source=Newsletter_Subject & utm_medium=email & utm_campaign=Newsletter+Sub

ject)

 

 

_Vitafoods International 2009: The Global Nutraceutical Event May 5-7,

2009 Geneva, Switzerland_ ()

 

 

 

Dr. Mercola's Comments:

 

Vitamin K is often referred to as the “forgotten vitamin†because it is

continually overshadowed by more well known nutrients. Yet, this fat-soluble

vitamin is absolutely essential to build strong bones, as it serves as the

biological " glue " that helps plug the calcium into your bone matrix.

 

Some studies have actually shown vitamin K to be equivalent to

_Fosamax-type osteoporosis drugs_

(http://articles.mercola.com/sites/articles/archive/2008/05/20/osteoporosis-drug\

-fosamax-is-bad-for-your-heart.aspx) .

 

Vitamin K is also vital in _heart disease prevention_

(http://articles.mercola.com/sites/articles/archive/2003/05/14/vitamin-k-part-on\

e.aspx) , because

it helps prevent hardening of your arteries -- a common risk factor in

coronary artery disease and heart failure. And as the article above pointed

out, vitamin K also shows promise for benefiting diseases of cartilage, such

as osteoarthritis.

 

 

 

 

 

Why Vitamin K is Beneficial for Your Heart, Joints and Bones

 

Vitamin K is most well known for the important role it plays in blood

clotting. However, it also activates a specific protein known as osteocalcin.

 

The protein osteocalcin acts as a kind of glue that helps to incorporate

calcium into your bones, and vitamin K is necessary in order to produce this

protein.

 

In addition to being involved in the formation of osteocalcin, vitamin K

is involved in the formation of matrix Gla-protein (MGP). MGP is synthesized

in a vitamin K-dependent way in smooth muscle cells of the healthy vessel

wall.

 

According to Professor Vermeer, MGP is a hot topic right now because it is

the most powerful inhibitor of soft-tissue calcification presently known,

and it needs vitamin K to be active in that way.

 

Vessel walls have only MGP to defend themselves against calcification,

which is the hardening of the arteries that leads to atherosclerosis (coronary

artery disease) and heart failure.

 

In fact, in people who don’t get enough vitamin K, about 30 percent of

your body’s potential MGP is not activated, which means your protection

against calcification of vessels is 30 percent less than optimal. This can play

a

major role in your risk of heart disease, especially if you have other

risk factors.

 

Further, vitamin K will likely be emerging as a powerful tool to benefit

diseases of your cartilage, such as _osteoarthritis_

(http://articles.mercola.com/sites/articles/archive/2008/04/29/arthritis-can-be-\

managed-with-diet-and

-exercise.aspx) . Other beneficial effects of vitamin K include:

 

• Helpful against _Alzheimer’s disease _

(http://articles.mercola.com/sites/articles/archive/2003/09/03/alzheimers-epidem\

ic-part-one.aspx)

• Topical vitamin K may help to reduce bruising

• Vitamin K deficiency may interfere with _insulin release and blood sugar

regulation_

(http://articles.mercola.com/sites/articles/archive/2003/10/22/high-insulin.aspx\

) in ways similar to diabetes

• May have antioxidant properties

• Beneficial in the treatment of cancer, including _lung_

(http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve & db=PubMed & list_uids=12888\

897 & dopt=Abst

ractPlus) , _prostate_

(http://articles.mercola.com/sites/articles/archive/2008/05/03/the-vitamin-you-n\

eed-to-prevent-prostate-cancer.aspx?source=nl)

and liver cancers

 

 

 

Understanding the Difference Between Vitamin K1, K2 and K3

 

Vitamin K is such an important vitamin that, although I don’t typically

recommend adding many extra supplements to your diet, vitamin K is of the few

supplements you should seriously consider because many people don’t get

nearly enough of it on a daily basis through the foods they eat.

 

However, understanding the different types is very important.

 

Much of the research has focused on synthetic vitamin K3 taken at high

doses, and it is commonly being used with chemotherapy agents for enhanced

effectiveness. However, vitamin K3 is synthetic and is generally regarded as

toxic because it generates free radicals, so I strongly advise against using

it.

 

Instead, seek to get your vitamin K from the plant-based vitamin K1

(phylloquinone, a.k.a. phytonadione) and bacterially produced vitamin K2

(menaquinone).

 

Vitamin K1 is found in dark green leafy vegetables, and makes up about 90

percent of the vitamin K in a typical Western diet. Following are some

vegetable sources of K1 that you should consider eating frequently, as long as

they correspond to _your nutritional type_

(http://products.mercola.com/nutritional-typing/) :

 

• Collard greens

• Spinach

• Salad greens

• Kale

• Broccoli

• Brussels sprouts

• Cabbage

 

 

Vitamin K2, on the other hand, makes up only about 10 percent of Western

vitamin K consumption. Vitamin K2 is made by your intestinal bacteria and is

absorbed from your distal small bowel.

 

One of the best natural sources of vitamin K2 is derived from an ancient

Japanese food called natto. Natto is made from fermented soybeans and

significant amounts of vitamin K2 are produced during the fermentation

process.

 

Fermented foods, such as natto and kefir (fermented raw milk), typically

have the highest concentration of vitamin K found in the human diet, and can

provide several milligrams of vitamin K2 daily. This level far exceeds the

amount found in dark green vegetables.

 

For example, vitamin K2 concentration after the consumption of natto has

been shown to be about 10 times higher than that of vitamin K1 after eating

spinach.

 

Natto is such an amazing superfood that I seek to regularly incorporate it

into my diet.

 

Ideally, you too should strive to include more of these beneficial

fermented foods in your diet, along with plenty of dark leafy greens.

 

It’s important to note that vitamin K is a fat-soluble vitamin. This means

that in order for your body to absorb it effectively, you need to eat some

fat along with it.

 

One easy way to do this is by adding some butter, olive oil or coconut oil

to your veggies. Alternatively, if you are taking a vitamin K2 supplement

in liquid form, you can add the drops wtih your daily krill oil. This will

ensure that the vitamin K is well absorbed by your body. Alternatively, if

you take vitamin K in pill form, you’ll want to do so along with eating

another food that contains fat.

 

 

Are You at Risk of Vitamin K Deficiency?

 

For several years compelling evidence has shown that most people don't get

enough vitamin K to protect their health through the foods they eat. If

you fall into this category, you may want to consider taking a vitamin K2

supplement.

 

The following conditions may also put you at an increased risk of vitamin

K deficiency:

 

• Eating a poor or restricted diet

• Crohn’s disease, ulcerative colitis, celiac disease and other

conditions that interfere with nutrient absorption

• Liver disease that interferes with vitamin K storage

• Taking drugs such as broad-spectrum antibiotics, _cholesterol drugs_

(http://www.mercola.com/article/statins.htm) and aspirin

 

 

Further, if you have, or if your family has, a history of osteoporosis or

heart disease, I strongly advise you add vitamin K to your diet.

 

I recommend 3,000 mcg of vitamin K per day. If you are pregnant or

nursing, avoid vitamin K supplemental intakes higher than the RDA (65 mcg)

unless

specifically recommended and monitored by your physician.

 

If you’ve experienced stroke, cardiac arrest or are prone to blood

clotting, don’t take vitamin K without consulting your physician first.

 

 

 

 

Related Links:

 

_You Need Vitamin K to Prevent Arterial Plaque & Heart Disease_

(http://articles.mercola.com/sites/articles/archive/2003/05/14/vitamin-k-part-on\

e.aspx

)

 

 

_Vitamin K May Help Build Strong Bones_

(http://articles.mercola.com/sites/articles/archive/2003/05/17/vitamink.aspx)

 

 

_10 Important Facts About Vitamin K That You Need to Know_

(http://articles.mercola.com/sites/articles/archive/2004/03/24/vitamin-k-part-tw\

o.aspx)