Showing posts with label calcium. Show all posts
Showing posts with label calcium. Show all posts
November 20, 2017
447 Vitamin K2 Update [20 Nov 2017]
Back in 2012 I wrote a series of columns on vitamin K2 [#148-151] and in June 2015 [#323] showed that taking statin drugs inhibits the synthesis of K2 making supplementation even more critical. It’s time for a review and update.
Vitamins K1 and K2 are different nutrients with entirely different functions. K1 is found in leafy green vegetables and plays a role in blood clotting. K2 is found in fat products (including egg yolks and butter) from grass fed animals. K2 activates two different proteins: osteocalcin to attach to calcium and move it into our bones and teeth; and matrix Gla protein (MGP) to keep calcium out of our arteries, kidneys, heart, breasts and brain.
K2 works with calcium, magnesium and vitamin D to promote strong bones and teeth. Studies from Japan and the Netherlands found that K2 supplementation reduced bone fractures by 60-80% and actually reversed bone loss in people with osteoporosis.
Vitamins D and K2 are both needed for MGP which prevents calcium deposits on the lining of our arteries. A 2015 study showed that taking 180mcg of K2 prevented and even reversed hardening of the arteries. A previous 10 year study from the Netherlands found that increased consumption of K2 significantly lowered risk of cardiovascular disease and death from all causes.
Another role of K2 is in activating a protein that controls cell growth and helps protect us from some cancers. Research is also investigating potential roles of K2 in preventing neurodegenerative diseases like Alzheimer’s and MS.
K2 deficiency is very common in Canada as very little is found in our diets and only a small amount is synthesized by our gut bacteria. There is still no readily available lab test for K2 levels but researchers estimate that an “overwhelming majority” of adults in North America get only about 10% of the vitamin K2 needed to prevent osteoporosis and cardiovascular heart disease. We don’t need to wait – every adult should be supplementing with 100-200 mcg (I take 200 daily). And it’s non-toxic so we needn’t worry about taking too much – just too little. We certainly shouldn’t be taking calcium and vitamin D supplements without also supplementing K2. One caution – anyone taking a blood thinning drug like warfarin should talk to their doctor before starting K2 as the drug’s dosage will need to be adjusted.
There are two forms of K2 available in supplements: MK-4 and MK-7. MK-4 is the one found in animal fats but has a short biological half-life (the length of time it stays active in our bodies) so needs to be taken several times a day. MK-7 is only found in certain (awful-tasting) fermented foods so is best taken as a supplement. It has the advantage of a longer half-life so only needs to be taken once a day. Some of the better calcium-magnesium supplements have added vitamins D3 and K2.
Source: Mercola 13 Nov 2017 Vitamin K2 for Heart Bone Health
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
March 27, 2017
413 Kidney Stones [27 March 2017]
Kidney stones is a painful condition when crystals, usually calcium oxalate but also uric acid and other types, form in the kidneys. Small stones pass through without problems but larger ones can lodge in the urinary tract and block the flow of urine causing severe pain.
About 1 in 10 Canadians experience kidney stones at some time. Men are much more likely than women to develop kidney stones.
There is much you can do to prevent the formation of kidney stones:
• Drink 2-3 litres of water throughout the day to keep urine pale yellow
• Avoid soda pop as the phosphoric acid promotes stone formation
• Limit consumption of sugar, especially fructose
• Limit protein to 1g / 2 lbs lean body weight
• Limit red meat which lowers your citrate level
• Avoid or limit high oxalate content foods: beets, rhubarb, spinach, Swiss chard, sweet potatoes
• Avoid excess sodium
• Take extra magnesium, at least 1:1 with calcium
• Eat calcium-rich foods but go easy on calcium supplements – calcium in foods binds oxalates in the intestine preventing their absorption
• Maintain a healthy weight – obesity is a risk factor for kidney stones
• Exercise reduces risk of kidney stones
Stones that are too large to pass comfortably on their own require medical attention. Sound waves can be used to break up larger stones or surgery may be required. Potassium citrate is sometimes given to alkalize the urine and dissolve calcium oxalate stones but has some unpleasant side effects. Recent research using hydroxycitrate, an extract from the tamarind fruit (Garcinia cambogia) is showing promise of being a more effective and safer alternative.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
January 13, 2014
250 The Nutrient Dose-Response Curve [13 January 2013]
Last week I discussed a medical journal editorial which claimed that supplements don’t work and are just a waste of money. I ended by introducing the nutrient paradox – how it can be that nutrients, by definition essential for life, frequently show little benefit in supplement studies. This week I will examine some of the reasons for this paradox.
Robert P. Heaney, MD, a world-renowned endocrinologist specializing in bone, calcium & vitamin D physiology, published an article in June 2013 titled “Some Rules for Studies Evaluating Nutrient Effects” which explores some reasons for this paradox.
Heaney also explains that the middle section of the curve where increasing dose increases benefits is generally much narrower for nutrients than for drugs, meaning there is a smaller range of intake that will show a particular effect. Nutrient studies will not detect any benefit outside of this narrow range which is approximately 1 order of magnitude (10x difference from the lowest to highest) for nutrients, compared to 2 or even 3 orders of magnitude (100x to 1000x) for drugs.
And because the curve is not linear (a straight line), pooling data from studies with different doses, different participant base levels, and/or different durations (length of study) will produce confusing, misleading results. The first study mentioned last week was one of these.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 22, 2013
226 Sugar in Milk [July 22, 2013]
Two Harvard medical doctors writing in the July 2013 JAMA Pediatrics question the evidence for recommending 3 cups of low-fat milk for children and adults. David S. Ludwig, MD, PhD and Walter C. Willett, MD, DrPH noted that while dietary recommendations typically limit consumption of calorie-containing liquids, they encourage 3 cups daily of reduced-fat milk (2% or skim) which contains 12g of sugar per cup.
Two possible rationales for this recommendation – to reduce calories and to reduce saturated fats – are not supported by available evidence. The few studies comparing whole milk and reduced fat milk show equal or even greater weight gain in the low fat group. Ludwig and Willett suggest the lower satiety of low-fat milk causes an increase in consumption of other foods which often contain high-glycemic carbohydrates (i.e. the child is still hungry so eats another cookie).
And reducing saturated fat to prevent heart disease may or may not be effective – it depends on what it is replaced with. If replaced by unsaturated fats or low-glycemic carbs (whole grains and vegetables), the blood lipids (cholesterol levels) should improve. But if replaced by high-glycemic carbs (sugar and starch), cholesterol may not change but triglycerides will increase and so will the risk for a heart attack.
The authors then discuss sweetened chocolate milk. Adding 14g of sugar per serving to encourage children to drink more, undermines the nutritional advantage of the milk. And the added sugar is sucrose (glucose + fructose) which is harder on the liver than the natural milk sugar lactose (glucose + galactose).
Finally the authors question the requirement of milk as a calcium source. They argue that the USA RDA for calcium is probably higher than it needs to be, and certainly higher than in other countries like the UK. They also point out that countries which do not eat dairy have a lower bone fracture rate than those that do; and that a recent meta-analysis found that milk consumption does not protect against fractures in adults.
Although they don’t come out with a conclusion or recommendation, it appears that Ludwig and Willett would prefer 1 or 2 cups of whole milk rather than 3 of low-fat milk, and certainly than sweetened flavored milk.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Two possible rationales for this recommendation – to reduce calories and to reduce saturated fats – are not supported by available evidence. The few studies comparing whole milk and reduced fat milk show equal or even greater weight gain in the low fat group. Ludwig and Willett suggest the lower satiety of low-fat milk causes an increase in consumption of other foods which often contain high-glycemic carbohydrates (i.e. the child is still hungry so eats another cookie).
And reducing saturated fat to prevent heart disease may or may not be effective – it depends on what it is replaced with. If replaced by unsaturated fats or low-glycemic carbs (whole grains and vegetables), the blood lipids (cholesterol levels) should improve. But if replaced by high-glycemic carbs (sugar and starch), cholesterol may not change but triglycerides will increase and so will the risk for a heart attack.
The authors then discuss sweetened chocolate milk. Adding 14g of sugar per serving to encourage children to drink more, undermines the nutritional advantage of the milk. And the added sugar is sucrose (glucose + fructose) which is harder on the liver than the natural milk sugar lactose (glucose + galactose).
Finally the authors question the requirement of milk as a calcium source. They argue that the USA RDA for calcium is probably higher than it needs to be, and certainly higher than in other countries like the UK. They also point out that countries which do not eat dairy have a lower bone fracture rate than those that do; and that a recent meta-analysis found that milk consumption does not protect against fractures in adults.
Although they don’t come out with a conclusion or recommendation, it appears that Ludwig and Willett would prefer 1 or 2 cups of whole milk rather than 3 of low-fat milk, and certainly than sweetened flavored milk.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 15, 2013
225 Preventing Post-Menopausal Fractures
A wipe-out on my bicycle last week makes this topic timely. I didn’t break any bones but easily could have. A study from the U. of Buffalo published in June looked at the effectiveness of hormone replacement therapy (HRT) and supplementation with calcium and vitamin D (CalD) in preventing fractures in post-menopausal women.
The study “Women’s Health Initiative clinical trials: interaction of calcium and vitamin D with hormone therapy” found that HT and CalD together reduced hip fractures by 50% over placebo, and that the combination was more effective than either alone. Curiously bone mineral density was unchanged in the lower fracture group. Personally I suspect that if a better form of calcium than carbonate was used, vitamin D3 was given at 4,000iu instead of 400iu, and vitamin K2 was added, the fracture rate would be much lower and a bone mineral density increase would be measurable, with or without the HRT.
Hormone Replacement Therapy has fallen out of favor since the publication in July 2002 of a study by the Women’s Health Initiative which linked it to increased risk of breast cancer, heart disease and stroke. One year later breast cancer rates, which had been climbing steadily, dropped by 7% overall and by 12% in women over age 50. See Mercola's post on this topic for additional information.
Fortunately there is a safer alternative – bio-identical hormones. Because of patent laws, the hormones used in HRT are synthetic, similar but not exactly like the ones produced in our bodies. Bio-identical hormones are just that – the exact same molecules, so they work better without the side effects. Ideally all of the hormones should be measured and balanced – estrone, estradiol, estriol, progesterone, testosterone and DHEA – not just one or two. It takes all of your hormones, in balance, to keep you healthy. Periodic hormone testing is also important to ensure that your hormones stay in balance. For information on bio-identical hormone therapy, contact Cindy Johns at 306-463-4565.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
The study “Women’s Health Initiative clinical trials: interaction of calcium and vitamin D with hormone therapy” found that HT and CalD together reduced hip fractures by 50% over placebo, and that the combination was more effective than either alone. Curiously bone mineral density was unchanged in the lower fracture group. Personally I suspect that if a better form of calcium than carbonate was used, vitamin D3 was given at 4,000iu instead of 400iu, and vitamin K2 was added, the fracture rate would be much lower and a bone mineral density increase would be measurable, with or without the HRT.
Hormone Replacement Therapy has fallen out of favor since the publication in July 2002 of a study by the Women’s Health Initiative which linked it to increased risk of breast cancer, heart disease and stroke. One year later breast cancer rates, which had been climbing steadily, dropped by 7% overall and by 12% in women over age 50. See Mercola's post on this topic for additional information.
Fortunately there is a safer alternative – bio-identical hormones. Because of patent laws, the hormones used in HRT are synthetic, similar but not exactly like the ones produced in our bodies. Bio-identical hormones are just that – the exact same molecules, so they work better without the side effects. Ideally all of the hormones should be measured and balanced – estrone, estradiol, estriol, progesterone, testosterone and DHEA – not just one or two. It takes all of your hormones, in balance, to keep you healthy. Periodic hormone testing is also important to ensure that your hormones stay in balance. For information on bio-identical hormone therapy, contact Cindy Johns at 306-463-4565.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
February 25, 2013
205 Calcium, Vitamin D & Fractures [25 February 2013]
Last week we looked at certain built-in bias that favors drugs being tested. I have previously discussed how studies and/or their news reports can be slanted to discredit natural health products (#112 A Sabotaged Cancer Study, #176 Nutrition in the News). In August 2012 (#177 Preventing Fractures) I reported on a critique of the 2012 USPSTF meta-analysis study which concluded that calcium and vitamin D supplementation at RDA levels provided no benefit and were best avoided due to slightly increased risk of kidney stones. Among the noted flaws were the low dosage of vitamin D; the poorly-absorbed form of calcium used; and missing cofactors for bone formation including magnesium, vitamin K2, and various trace minerals. A similar study with similar conclusions was recently re-analyzed leading to a completely different conclusion.
The Women’s Health Initiative (WHI), a large controlled study of more than 36,000 post-menopausal women over 7 years, examined the effects of supplementation with 1000mg calcium and 400iu vitamin D on bone density and fractures. The original analysis, published in the New England J. of Medicine in 2006, concluded that the supplementation provided no significant reduction in hip fractures and only a small improvement in bone density.
A recent re-analysis of the WHI data by Dr. Ross Prentice and colleagues from the Fred Hutchinson Research Center in Seattle, published in Osteoporosis International 24(2) in February 2013, came up with a different conclusion. The authors found that the original analysis didn’t account for women who were taking supplements prior to the study and for women who quit partway through. After adjusting for these data, the researchers found significant reductions of fracture risk: 29% and 38%. They concluded “…long-term use of calcium and vitamin D appears to confer a reduction that may be substantial in the risk of hip fracture among postmenopausal women”. Just imagine the benefits they might have found had they used optimum supplementation levels and included all the co-factors!
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
The Women’s Health Initiative (WHI), a large controlled study of more than 36,000 post-menopausal women over 7 years, examined the effects of supplementation with 1000mg calcium and 400iu vitamin D on bone density and fractures. The original analysis, published in the New England J. of Medicine in 2006, concluded that the supplementation provided no significant reduction in hip fractures and only a small improvement in bone density.
A recent re-analysis of the WHI data by Dr. Ross Prentice and colleagues from the Fred Hutchinson Research Center in Seattle, published in Osteoporosis International 24(2) in February 2013, came up with a different conclusion. The authors found that the original analysis didn’t account for women who were taking supplements prior to the study and for women who quit partway through. After adjusting for these data, the researchers found significant reductions of fracture risk: 29% and 38%. They concluded “…long-term use of calcium and vitamin D appears to confer a reduction that may be substantial in the risk of hip fracture among postmenopausal women”. Just imagine the benefits they might have found had they used optimum supplementation levels and included all the co-factors!
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
August 6, 2012
177 Preventing Fractures [7 August 2012]
In last week’s column, I warned that when it comes to nutritional advice, not to believe everything you read in the news, and mentioned two items. I discussed a flaw in an otherwise excellent study that found that a synthetic form of vitamin E increases prostate cancer, but then concluded that high doses of all vitamin E should be avoided. Now let’s look at the other study in more detail.
In June 2012 the United States Preventive Services Task Force (USPSTF) published a statement, reported in the New York Times that, based on their analysis of 137 studies, low doses (RDAs) of calcium (1,000mg) and vitamin D (400iu) do not prevent fractures in healthy post-menopausal women and are better avoided due to a slight increased risk of kidney stones.
Not so fast! There are several problems with this analysis, pointed out in a critique by Dr. Allan Spreen of Health Sciences Institute:
• the carbonate form of calcium used in the studies is poorly absorbed so the amount may be insufficient, especially if stomach acid is weak
• the amount of vitamin D is much less than the 5,000 – 10,000 iu that we now know is optimum, especially for the elderly
• magnesium is necessary for healthy bones in about 2:1 ratio of cal:mag
• vitamin K2 is essential to direct the calcium into the bones (and along with magnesium will reduce the risk of kidney stones)
• vitamin C and trace minerals manganese, silica, zinc, copper, strontium, molybdenum and boron are also necessary for healthy bones
• a natural progesterone supplement is recommended for post-menopausal women
• finally, weight bearing exercise is essential to build and maintain healthy bones
To this list I’ll add my own observation that preventing fractures is only one of many functions of calcium and vitamin D, and not the most important one either. So even if they don’t prevent fractures there are good reasons for taking optimum amounts of both nutrients. Another factor not mentioned is that of systemic acidity which leaches minerals from the bones to maintain a healthy pH. Eating more alkalizing foods and or taking alkalizing supplements in addition to calcium will help maintain strong bones.
The last word in the New York Times article is given to a member of USPSTF, Dr. Bibbins-Domingo, whose quote reveals her lack of nutritional knowledge: “For most people there is no need for these supplements and good reason for many not to take them. Vitamin D and calcium are part of a healthy diet. Most people can achieve sufficient doses with a healthy diet”. That might be true for calcium, but unless you regularly eat fish liver, you will never achieve a “sufficient dose” of vitamin D in your diet!
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
In June 2012 the United States Preventive Services Task Force (USPSTF) published a statement, reported in the New York Times that, based on their analysis of 137 studies, low doses (RDAs) of calcium (1,000mg) and vitamin D (400iu) do not prevent fractures in healthy post-menopausal women and are better avoided due to a slight increased risk of kidney stones.
Not so fast! There are several problems with this analysis, pointed out in a critique by Dr. Allan Spreen of Health Sciences Institute:
• the carbonate form of calcium used in the studies is poorly absorbed so the amount may be insufficient, especially if stomach acid is weak
• the amount of vitamin D is much less than the 5,000 – 10,000 iu that we now know is optimum, especially for the elderly
• magnesium is necessary for healthy bones in about 2:1 ratio of cal:mag
• vitamin K2 is essential to direct the calcium into the bones (and along with magnesium will reduce the risk of kidney stones)
• vitamin C and trace minerals manganese, silica, zinc, copper, strontium, molybdenum and boron are also necessary for healthy bones
• a natural progesterone supplement is recommended for post-menopausal women
• finally, weight bearing exercise is essential to build and maintain healthy bones
To this list I’ll add my own observation that preventing fractures is only one of many functions of calcium and vitamin D, and not the most important one either. So even if they don’t prevent fractures there are good reasons for taking optimum amounts of both nutrients. Another factor not mentioned is that of systemic acidity which leaches minerals from the bones to maintain a healthy pH. Eating more alkalizing foods and or taking alkalizing supplements in addition to calcium will help maintain strong bones.
The last word in the New York Times article is given to a member of USPSTF, Dr. Bibbins-Domingo, whose quote reveals her lack of nutritional knowledge: “For most people there is no need for these supplements and good reason for many not to take them. Vitamin D and calcium are part of a healthy diet. Most people can achieve sufficient doses with a healthy diet”. That might be true for calcium, but unless you regularly eat fish liver, you will never achieve a “sufficient dose” of vitamin D in your diet!
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
January 23, 2012
149 The Rediscovery of Vitamin K2 [23 January 2012]
Vitamin K2 was first discovered 70 years ago but it is only in the last few years that its full significance is being appreciated.
In the early 1930s Danish biochemist Henrick Dam discovered a nutrient that was essential for the blood clotting process. He named it Vitamin K for “koagulation”. A decade later an American researcher Edward Doisy isolated this nutrient and identified its structure. The two researchers shared a Nobel Prize in 1943 for their discovery.
Dam and Doisy recognized two forms which they named K1 and K2, but believed them to be variations of the same nutrient with the only known function of blood clotting. It was 30 years after that, in 1975, that the K2-dependent enzyme osteocalcin was discovered. And it was another 20 years, in 1997, before researchers understood that osteocalcin was essential for deposition of calcium in bones and prevention of calcium deposits in arteries. So why haven’t we been hearing about it for the last 15 years?
The reason is that it was assumed that a K2 deficiency was rare. K1 is readily available in leafy green vegetables in sufficient amounts for clotting purposes. It was only 5 years ago, in 2007 that the extent of K2 deficiency became known. Confusion between the two forms continues, though it is now known that they are two different nutrients with entirely different functions, not just different forms of the same vitamin. Research is still coming in showing how important K2 is for our health and its role in preventing atherosclerosis, osteoporosis, dental caries, diabetes, cancer and more.
Ironically the importance of K2 and the significance of its deficiency were first written about in 1939 by dentist and nutritional researcher, Weston A. Price. He discovered that a nutrient he called “Activator X” was deficient in modernized diets, causing changes within a generation of deformed dental arches, dental caries, and other chronic diseases. From his observations we now know Price’s “X” is K2.
Source: Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue, Bsc. ND, John Wiley & Sons, 2012. Watch a 15 minute interview with Dr Rheaume-Bleue here.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
In the early 1930s Danish biochemist Henrick Dam discovered a nutrient that was essential for the blood clotting process. He named it Vitamin K for “koagulation”. A decade later an American researcher Edward Doisy isolated this nutrient and identified its structure. The two researchers shared a Nobel Prize in 1943 for their discovery.
Dam and Doisy recognized two forms which they named K1 and K2, but believed them to be variations of the same nutrient with the only known function of blood clotting. It was 30 years after that, in 1975, that the K2-dependent enzyme osteocalcin was discovered. And it was another 20 years, in 1997, before researchers understood that osteocalcin was essential for deposition of calcium in bones and prevention of calcium deposits in arteries. So why haven’t we been hearing about it for the last 15 years?
The reason is that it was assumed that a K2 deficiency was rare. K1 is readily available in leafy green vegetables in sufficient amounts for clotting purposes. It was only 5 years ago, in 2007 that the extent of K2 deficiency became known. Confusion between the two forms continues, though it is now known that they are two different nutrients with entirely different functions, not just different forms of the same vitamin. Research is still coming in showing how important K2 is for our health and its role in preventing atherosclerosis, osteoporosis, dental caries, diabetes, cancer and more.
Ironically the importance of K2 and the significance of its deficiency were first written about in 1939 by dentist and nutritional researcher, Weston A. Price. He discovered that a nutrient he called “Activator X” was deficient in modernized diets, causing changes within a generation of deformed dental arches, dental caries, and other chronic diseases. From his observations we now know Price’s “X” is K2.
Source: Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue, Bsc. ND, John Wiley & Sons, 2012. Watch a 15 minute interview with Dr Rheaume-Bleue here.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
January 16, 2012
148 The Calcium Paradox [16 January 2012]
I’m reading a new book called “Vitamin K2 and the Calcium Paradox” by Dr. Kate Rheaume-Bleue, 2012. The paradox is that while calcium is often deficient in our bones, leading to osteoporosis, at the same time it can be in excess in the arteries, leading to atherosclerosis and coronary heart disease. Why won’t the calcium go where we want it and not where we don’t? The answer is a little known vitamin, K2 (see my columns #76 August 17, 2010 and #109 April 4, 2011).
Vitamin D3 helps the body to absorb calcium from our food but does not direct where it ends up – that is the role of K2. The failure of calcium alone to reverse or even slow osteoporosis is well known. Heart studies are showing conflicting results – with some indicating that calcium and D are beneficial, others that they actually increase atherosclerosis and heart attacks. The missing key here is vitamin K2.
K2 is an essential cofactor for an enzyme which activates (by a process called carboxylation) the bone protein osteocalcin. Without being activated, osteocalcin is useless – unable to pick up and carry calcium (sort of like a combine without a header). As a result the calcium is deposited on the sides of the arteries where it restricts blood flow and could ultimately lead to a heart attack, instead of being carried into the bones where it can be used to build new healthy bone tissue.
Anticoagulant (“blood thinning”) medications like Coumadin (Warfarin) work by blocking the recycling of K1, the form of K involved with blood clotting. Unfortunately they also affect K2, the form that regulates calcium. This explains why osteoporosis and atherosclerosis are common side effects of anticoagulants. People on anticoagulants are advised to avoid food sources of K1 (leafy green veggies) and all supplements of vitamin K. Fortunately low doses (up to 50mcg) of MK-4, a particular form of K2, can reduce these side effects (by increasing carboxylation of osteocalcin) without interfering with the intended effects of the anticoagulant.
Watch an interview with Dr. Kate Rheaume-Bleue here.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Vitamin D3 helps the body to absorb calcium from our food but does not direct where it ends up – that is the role of K2. The failure of calcium alone to reverse or even slow osteoporosis is well known. Heart studies are showing conflicting results – with some indicating that calcium and D are beneficial, others that they actually increase atherosclerosis and heart attacks. The missing key here is vitamin K2.
K2 is an essential cofactor for an enzyme which activates (by a process called carboxylation) the bone protein osteocalcin. Without being activated, osteocalcin is useless – unable to pick up and carry calcium (sort of like a combine without a header). As a result the calcium is deposited on the sides of the arteries where it restricts blood flow and could ultimately lead to a heart attack, instead of being carried into the bones where it can be used to build new healthy bone tissue.
Anticoagulant (“blood thinning”) medications like Coumadin (Warfarin) work by blocking the recycling of K1, the form of K involved with blood clotting. Unfortunately they also affect K2, the form that regulates calcium. This explains why osteoporosis and atherosclerosis are common side effects of anticoagulants. People on anticoagulants are advised to avoid food sources of K1 (leafy green veggies) and all supplements of vitamin K. Fortunately low doses (up to 50mcg) of MK-4, a particular form of K2, can reduce these side effects (by increasing carboxylation of osteocalcin) without interfering with the intended effects of the anticoagulant.
Watch an interview with Dr. Kate Rheaume-Bleue here.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
November 28, 2011
142 Soda Pop [November 28, 2011]
Do you drink soda pop? If yes, then quitting may be the best single thing you can do to improve your health – maybe even better than quitting smoking. Here’s why.
The sugar content of most sodas is about 30 teaspoons in a 1L bottle. Most of the sugar in soda is in the form of high fructose corn syrup – the cheapest but also the most deadly (see my column #55 March 22, 2010). High sugar consumption is linked to obesity, high blood pressure, diabetes, liver & kidney disease, high triglycerides, vascular heart disease, and aggressive anti-social behavior. One quarter of Americans now consume 180 lbs or more of added sugar a year (that’s a pound every two days).
Diet sodas aren’t the answer either. There are other health problems with the synthetic sweeteners used in soda (see my column #14 June 1, 2009). The flavors are all synthetic chemicals with absolutely no nutritive value and questionable safety. Carbonated beverages removes oxygen from your blood and the phosphoric or citric acids leach calcium from your bones and teeth.
When you think about it, there is really no good reason for drinking pop and plenty for avoiding it. Your body needs plenty of pure water, it does not need sugar and artificial flavors. If you were offered poison and told that it tastes good and that drinking it would make you “cool” or popular, would you? Probably not. How many million dollars of advertising would it take to change your mind?
The principle of moderation may apply here. My wife Donna remembers as a child getting a small bottle of Orange Crush at the spring sports day once a year. I might drink a can or two of ginger ale a month. More than one a week however could be jeopardizing our health. Make the switch from drinking pop to water and discover how your health will improve. It may not be easy to quit though – I’m told that certain pops can be quite addicting. It will be worth it though because when it comes to beverages, water is still the real thing!
For more information see mercola.com and many other websites on the topic.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
The sugar content of most sodas is about 30 teaspoons in a 1L bottle. Most of the sugar in soda is in the form of high fructose corn syrup – the cheapest but also the most deadly (see my column #55 March 22, 2010). High sugar consumption is linked to obesity, high blood pressure, diabetes, liver & kidney disease, high triglycerides, vascular heart disease, and aggressive anti-social behavior. One quarter of Americans now consume 180 lbs or more of added sugar a year (that’s a pound every two days).
Diet sodas aren’t the answer either. There are other health problems with the synthetic sweeteners used in soda (see my column #14 June 1, 2009). The flavors are all synthetic chemicals with absolutely no nutritive value and questionable safety. Carbonated beverages removes oxygen from your blood and the phosphoric or citric acids leach calcium from your bones and teeth.
When you think about it, there is really no good reason for drinking pop and plenty for avoiding it. Your body needs plenty of pure water, it does not need sugar and artificial flavors. If you were offered poison and told that it tastes good and that drinking it would make you “cool” or popular, would you? Probably not. How many million dollars of advertising would it take to change your mind?
The principle of moderation may apply here. My wife Donna remembers as a child getting a small bottle of Orange Crush at the spring sports day once a year. I might drink a can or two of ginger ale a month. More than one a week however could be jeopardizing our health. Make the switch from drinking pop to water and discover how your health will improve. It may not be easy to quit though – I’m told that certain pops can be quite addicting. It will be worth it though because when it comes to beverages, water is still the real thing!
For more information see mercola.com and many other websites on the topic.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 28, 2011
107 Bones & pH [28 March 2011]
Last week we looked at the four things which research has proven to increase bone formation: MCHC calcium, strontium, Milk Basic Protein, and exercise. This week I want to discuss how our bodies’ pH (acidity) affects our bones.
Most people are too acidic as a result of a diet high in animal protein and grains, and low in fruits and vegetables. Chronic stress adds to the acid load.
The pH of the blood must be kept within a narrow range to maintain life. If our diet is acid producing, our bodies pull calcium and other minerals from the bones to act as buffers and neutralize the acid. It does this by both increasing the breakdown of bone and inhibiting the building of bone. A simple home test for saliva and urine pH will indicate if acidity is a concern for you.
So how can we alkalize ourselves to preserve our bones? Avoid excess animal protein (ironically including calcium-rich cheeses) but don’t eliminate them since protein is necessary for bone growth as well as many other functions. Reduce all grain products – bread, cereal, rice, pasta and baking. Oatmeal is one of the highest acid producing grains but is beneficial for other reasons. Balance the protein and grains you do eat by increasing fruits and vegetables. Fats and sugar are pH neutral. If diet doesn’t bring your pH back in line, there are alkalizing supplements available that can help. See my column # 26 from August 24, 2009 for more on pH.
To keep your bones strong and healthy, get adequate calcium and its cofactors from diet and supplements, and take Vitamin D. Keep your pH in balance by eating more fruits and vegetables and less animal protein and grains. And exercise regularly, particularly weight-bearing exercise.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Most people are too acidic as a result of a diet high in animal protein and grains, and low in fruits and vegetables. Chronic stress adds to the acid load.
The pH of the blood must be kept within a narrow range to maintain life. If our diet is acid producing, our bodies pull calcium and other minerals from the bones to act as buffers and neutralize the acid. It does this by both increasing the breakdown of bone and inhibiting the building of bone. A simple home test for saliva and urine pH will indicate if acidity is a concern for you.
So how can we alkalize ourselves to preserve our bones? Avoid excess animal protein (ironically including calcium-rich cheeses) but don’t eliminate them since protein is necessary for bone growth as well as many other functions. Reduce all grain products – bread, cereal, rice, pasta and baking. Oatmeal is one of the highest acid producing grains but is beneficial for other reasons. Balance the protein and grains you do eat by increasing fruits and vegetables. Fats and sugar are pH neutral. If diet doesn’t bring your pH back in line, there are alkalizing supplements available that can help. See my column # 26 from August 24, 2009 for more on pH.
To keep your bones strong and healthy, get adequate calcium and its cofactors from diet and supplements, and take Vitamin D. Keep your pH in balance by eating more fruits and vegetables and less animal protein and grains. And exercise regularly, particularly weight-bearing exercise.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 21, 2011
106 Bone Builders [21 March 2011]
There are only four things which research has proven to increase bone formation. The list contains a few surprises – yes calcium is one of them but only one particular form of calcium. Vitamin D, while necessary for calcium metabolism, is not on the list. And neither are any of the antiresorptive drugs now commonly prescribed for osteoporosis.
1. Ossein microcrystalline hydroxyapatite complex (MCHC) is the only calcium proven to halt and reverse bone loss. Other forms of calcium (including synthetic calcium hydroxyapatite), and vitamin D will slow the loss but not stop it. MCHC is a crystalline mineral complex found in bone and contains other essential components in addition to calcium.
2. Strontium is a trace mineral that recent research has shown to be a key to bone growth. In addition to making up a small but significant part of bone structure, it has been found that strontium stimulates the production of bone cells while inhibiting bone resorption. And because it’s a natural nutrient not a foreign molecule, there are no unwanted side effects. Note: strontium must be taken at different times than calcium so cannot be combined in one formula.
3. A specific protein discovered by scientists in Japan called Milk Basic Protein (MBP) has been found to increase bone growth. Studies show that MBP promotes bone formation and suppresses bone resorption. MBP also supports the production of collagen, the first step in new bone growth.
4. While the first three may be hard to find and “a bit pricey” (my euphemism for expensive) the fourth item is free – physical exercise. Jogging on icy streets, however, is not a recommended activity for the prevention of broken bones!
So if you want to rebuild bone, you need to add these four items into your program.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
1. Ossein microcrystalline hydroxyapatite complex (MCHC) is the only calcium proven to halt and reverse bone loss. Other forms of calcium (including synthetic calcium hydroxyapatite), and vitamin D will slow the loss but not stop it. MCHC is a crystalline mineral complex found in bone and contains other essential components in addition to calcium.
2. Strontium is a trace mineral that recent research has shown to be a key to bone growth. In addition to making up a small but significant part of bone structure, it has been found that strontium stimulates the production of bone cells while inhibiting bone resorption. And because it’s a natural nutrient not a foreign molecule, there are no unwanted side effects. Note: strontium must be taken at different times than calcium so cannot be combined in one formula.
3. A specific protein discovered by scientists in Japan called Milk Basic Protein (MBP) has been found to increase bone growth. Studies show that MBP promotes bone formation and suppresses bone resorption. MBP also supports the production of collagen, the first step in new bone growth.
4. While the first three may be hard to find and “a bit pricey” (my euphemism for expensive) the fourth item is free – physical exercise. Jogging on icy streets, however, is not a recommended activity for the prevention of broken bones!
So if you want to rebuild bone, you need to add these four items into your program.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 8, 2011
056 Vitamin A Toxicity & Vitamin D Deficiency [29 March 2010]
Many recent studies have supported the role of vitamin D in the prevention of various cancers, as well as many other health benefits. A 2008 European study discovered that these benefits are reduced with high levels of vitamin A. This study, published in the British Medical Journal, found that adequate vitamin D levels reduced the risk of colon cancer except for people with high vitamin A levels.
Previous studies found that vitamin A toxicity was associated with impaired calcium absorption and increased hip fractures; a higher rate of respiratory infections; and an increased mortality. Even a meal of beef liver has been shown to temporarily impair calcium absorption. It now appears that at least some of these results can be explained by vitamin A’s antagonistic relationship with vitamin D. It also may explain why some vitamin D cancer studies showed mixed results.
Dr. John Jacob Cannell, MD of the Vitamin D Council (www.vitamindcouncil.org) explains that retinol, a form of vitamin A, inhibits activity of vitamin D. Consequently, too much vitamin A is as bad as not enough vitamin D. A balanced ratio of these two vitamins is critical and further study is needed to determine what this ideal ratio is.
Cannell also points out that while vitamin A deficiency is common in developing countries, in the United States and Canada it is rare because vitamin A’s precursor beta carotene is abundant in colored vegetables like carrots. In fact, vitamin A toxicity is much more common in North America than its deficiency. Multi vitamins commonly have a low amount of vitamin D (200-400 IU) and excess vitamin A (5,000-10,000 IU). Cod liver oil and halibut liver oil are both extremely high in vitamin A and low in vitamin D. It now appears that these products should be avoided.
Beta-carotene is a precursor to vitamin A and does not affect vitamin D activity. Our body converts beta carotene to vitamin A as needed. Also, fish body oils (e.g. salmon and herring) commonly taken as omega 3 supplements do not contain either vitamin A or vitamin D so are not a concern here.
Bottom line: avoid cod liver oil and halibut liver oil supplements and choose a multi vitamin with beta-carotene as its vitamin A source. To ensure adequate vitamin D levels, sunbathe daily in the summer and take vitamin D3 up to 5,000 IU daily in the winter. Eat your veggies but take a pass on the liver.
Codfish and halibut (and children who hate liver) should be grateful for this study!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Previous studies found that vitamin A toxicity was associated with impaired calcium absorption and increased hip fractures; a higher rate of respiratory infections; and an increased mortality. Even a meal of beef liver has been shown to temporarily impair calcium absorption. It now appears that at least some of these results can be explained by vitamin A’s antagonistic relationship with vitamin D. It also may explain why some vitamin D cancer studies showed mixed results.
Dr. John Jacob Cannell, MD of the Vitamin D Council (www.vitamindcouncil.org) explains that retinol, a form of vitamin A, inhibits activity of vitamin D. Consequently, too much vitamin A is as bad as not enough vitamin D. A balanced ratio of these two vitamins is critical and further study is needed to determine what this ideal ratio is.
Cannell also points out that while vitamin A deficiency is common in developing countries, in the United States and Canada it is rare because vitamin A’s precursor beta carotene is abundant in colored vegetables like carrots. In fact, vitamin A toxicity is much more common in North America than its deficiency. Multi vitamins commonly have a low amount of vitamin D (200-400 IU) and excess vitamin A (5,000-10,000 IU). Cod liver oil and halibut liver oil are both extremely high in vitamin A and low in vitamin D. It now appears that these products should be avoided.
Beta-carotene is a precursor to vitamin A and does not affect vitamin D activity. Our body converts beta carotene to vitamin A as needed. Also, fish body oils (e.g. salmon and herring) commonly taken as omega 3 supplements do not contain either vitamin A or vitamin D so are not a concern here.
Bottom line: avoid cod liver oil and halibut liver oil supplements and choose a multi vitamin with beta-carotene as its vitamin A source. To ensure adequate vitamin D levels, sunbathe daily in the summer and take vitamin D3 up to 5,000 IU daily in the winter. Eat your veggies but take a pass on the liver.
Codfish and halibut (and children who hate liver) should be grateful for this study!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
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