466 Live Longer with K2 [9 Apr 2018]

In the heart health protocol discussed in #464 last month, an important nutrient was left out – vitamin K2.

I previously described the importance of K2 for moving calcium into the bone instead of our arteries and joints, thus preventing both osteoporosis and arterial calcification. Everyone taking a calcium supplement should be taking vitamin K2 and vitamin D (better calcium supplements have both included in the formula). But recent research is finding that vitamin K does more – it also reduces our risk of diabetes and certain cancers, helping us to live longer.

A 2014 study published in J Nutr of over 7,000 adults over 4-5 years concluded “An increase in dietary intake of vitamin K is associated with a reduced risk of cardiovascular [57%], cancer [28%], or all-cause [26%] mortality in a Mediterranean population at high cardiovascular disease risk.”

Both vitamins K1 and K2 have been found to reduce the risk of diabetes. The K2 dependent protein osteocalcin, which moves calcium into the bones, also increases insulin sensitivity. One study found that K2 reduced the risk of type 2 diabetes by7% for each 10 mcg increased intake.

Recent research has found vitamin K2 strongly protects against liver, prostate and colon cancer. Vitamin K2 induces cancer cell death in several ways and suppresses tumor growth. In a 2006 study of liver cancer patients, 45 mcg daily of vitamin K2 after 3 years reduced the recurrence rate from 91% to 64% and increased the survival rate from 64% to 87%, compared to the control group.

Back in June 2015 [#323] I showed that taking statin drugs for lowering cholesterol also inhibits the synthesis of vitamin K2. I just learned that some anticoagulant drugs such as Coumadin (Warfarin) also inhibit the action of K2, resulting in increased calcification of arteries. Adding a low dose of K2 to the program – under your doctor’s supervision – may reduce this side effect while maintaining the anticoagulant effect. Your doctor will need to adjust the dosage of the drug to compensate.

Vitamin K2 will not only keep your bones strong and your arteries clean but will protect you from diabetes and cancer, helping you live a longer healthier life.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

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.

326 Fermenting Vegetables [6 July 2015]

As a young child I remember my mother making sauerkraut in a 5 gallon crock in a corner of the kitchen. She probably did so as a way to preserve cabbage for winter use, not realizing the health benefits from the bacteria used in the fermentation process.

I recently found a recipe online for fermenting not just cabbage but many other vegetables. And a special starter culture with bacterial species that produce vitamin K2 – an essential vitamin for preventing (and reversing!) both osteoporosis and atherosclerosis (hardening of the arteries).

Why make and eat fermented vegetables? They’re loaded with probiotics – the good bacteria of which we are only now beginning to learn all the benefits. One small serving of fermented vegetables contains more good bacteria (about 10 trillion) than an entire bottle of high potency probiotics (and for a fraction of the price!). The vitamin K2 content (approx 500mcg per serving) is an added benefit. So one serving of this food can replace two expensive yet essential supplements.

There are four basic steps to producing your own fermented vegetables.
1. Select, clean, and shred the vegetables: cabbage, carrots, sweet potato, yellow beets, apple, bell pepper, parsley, cilantro, ginger root and garlic.
2. Juice celery to make the “brine” (salt is optional). Use 1 part juice to 10 parts vegetables. Stir in a small amount of the starter culture to the celery juice. Pour the brine/starter solution over the shredded vegetables and mix well.
3. Pack the mixture into glass jars (avoid plastic and metal containers) and tamp firmly to remove any air pockets. The brine should cover the vegetables. Top with a piece of cabbage leaf. Screw lid on loosely, allowing gases to escape.
4. Allow the jars to sit for 4 days to a week at room temperature. When ready, refrigerate but don’t freeze. It will keep for several months.

Introduce the vegetables gradually into your diet, working up to ¼ to ½ cup servings as your digestive system tolerates it. It has the feel and consistency of coleslaw and, I expect, should taste somewhat like sauerkraut.

I have ordered some of the K2 starter culture and we will try our hand at making fermented vegetables over the summer. I’ll let you know next fall how it turns out. Anyone care to join us on this adventure? A jar of starter culture goes a long way.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

323 Statins & Vitamin K2 [15 June 2015]

Back in April 2012 I wrote about the effect of statin (cholesterol lowering) drugs on Co-enzyme Q10 and muscle pain [#159]. Later, in December 2014 [#299] I showed that vitamin D along with CoQ10 relieves statin-induced myalgia (SIM). In the conclusion I wrote “If I was taking a statin drug, in addition to supplementing with Q10, I would make sure my D levels were adequate”. New research indicates that statin users should add K2 to their list of supplements as well.

A recent discovery, discussed by Okuyama et al in the March 2015 Expert Review of Clinical Pharmacology, is that statin drugs inhibit the synthesis of vitamin K2. I have previously discussed [#149] how K2 is essential for directing the calcium from your diet and supplements into your bones instead of your joints and arteries. A 2009 study from Utrecht, Netherlands, had shown that a high intake of K2 reduced the risk of coronary heart disease. It now appears that, ironically, statins, by inhibiting K2 synthesis, could be promoting atherosclerosis, the very condition they are supposed to prevent. The same study (Okuyama et al, 2015) added that statins also inhibit the synthesis of glutathione peroxidase, the essential antioxidant I discussed in two columns in May. Another study published in June 2011 in JAMA concluded that high dose statin therapy increases risk of diabetes compared to moderate dose therapy.

How could it be possible for drugs with side effects like these to be so popular (taken by 1 in 4 Americans age 45 and over)? Are the benefits really worth the risks? An investigation into this question was published by Diamond & Ravnskov in the same March 2015 issue of Expert Review of Clinical Pharmacology. They conclude:

“…although statins are effective at reducing cholesterol levels, they failed to substantially improve cardiovascular outcomes… Statin advocates have … [deceptively amplified] the trivial beneficial effects of statins [and] succeeded in minimizing the significance of the numerous adverse effects of statin treatment.”

Please follow the links below, and read these articles for yourself. Then discuss them with your physician and pharmacist. If you decide that statin therapy is still indicated, then consider supplementing with CoQ10, and vitamins D and K2.

Sources:

Okuyama, H et al Expert Rev Clin Pharmacol 2015 Mar:8(2):189-99 Statins stimulate atherosclerosis and heart failure: pharmacological mechanisms [abstract]

Gast, GC et al Nutr Metab Cardiovasc Dis 2009 Sep:19(7):504-10 A high menaquinone intake reduces the incidence of coronary heart disease [abstract]

Diamond DM, Ravnskov U. Expert Rev Clin Pharmacol 2015 Mar:8(2):201-10 How statistical deception created the appearance that statins are safe and effective in primary and secondary prevention of cardiovascular disease.[abstract]

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

160 Vitamin D in Pregnancy [9 April 2012]

In December 1947 Dr. E Obermer wrote in the British Medical Journal: “Until further experimental evidence, adequate and incontrovertible, is made available, I submit that we should play for safety. In a climate like that of England every pregnant woman should be given a supplement of vitamin D in doses of not less than 10,000 IU per day in the first 7 months, and 20,000 IU during the 8th and 9th months.”

Nearly 60 years later, an important piece of that evidence has finally arrived. A randomized controlled trial conducted at the Medical University of South Carolina and published in December 2011 in the Journal of Bone and Mineral Research divided 350 pregnant women into groups given 400, 2,000 and 4,000 IU of vitamin D daily. After the births, their babies were tested for blood vitamin D levels. The target was 20ng/ml, the minimum considered adequate for healthy fetal organ development by the U.S. Food & Nutrition Board. The 4,000 IU group came closest but still fell short of achieving the target in all cases. The study concluded “…vitamin D supplementation of 4,000 IU/d for pregnant women is safe and most effective in achieving sufficiency in all women and their neonates regardless of race, whereas the current estimated average requirement is ineffective at achieving adequate circulating 25(OH)D concentrations, especially in African Americans.”

Both the American FNB and Health Canada have set the RDI for vitamin D during pregnancy and lactation at 600 IU per day. Health Canada’s concern with higher intakes is that “too much vitamin D…can lead to calcification of the kidney and other soft tissues including the heart, lungs and blood vessels.” As I have discussed in previous columns, this problem is now known to be the result of insufficient vitamin K2. If the dietary regulators are still unconvinced, I would like to see the study repeated, this time with vitamin D intakes of 4,000 to 10,000 IU, and with the addition of sufficient K2. Perhaps Dr. Obermer, writing 59 years ago, wasn’t so far off the mark after all.

Source: Vitamin D Newsletter March 21, 2012, by John Cannell, Vitamin D Council.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

151 Vitamin K2 Supplementation [6 February 2012]

As discussed previously, there are two different vitamin Ks – K1 and K2. K1 – the clotting factor – should be adequate in our diets if we eat lots of leafy green vegetables. K2 – the important one for preventing both atherosclerosis and osteoporosis – is more likely to be deficient and is difficult to get in our modern diet, so supplementation is required.

There are two main forms of vitamin K2 – MK4 and MK7. Both forms work well at ensuring our dietary calcium goes into our bones and teeth instead of our arteries. But there are critical differences which affect their suitability as supplements.

MK4 is the form made by mammals and is found in goose liver, egg yolk, butter and fat from grass-fed birds and animals. It lasts only a few hours in the body so needs to be taken in divided doses throughout the day. A therapeutic dose for bone and artery health is 45g (4,500mcg). Unfortunately Health Canada’s regulations haven’t kept up with the latest research and the largest allowed dose of any K vitamin in a supplement is 120mcg. While this is an appropriate limit for K1, for MK4 you would need to take nearly 40 pills a day.

Fortunately MK7 comes to our rescue. The MK7 form of K2 is produced by certain bacteria and is the form found in natto. It lasts several days in the body so needs to be taken only once a day. And only 1 or 2 of the 120mcg capsules fulfils our daily requirement, so is perfect for Canada.

Anyone taking an anti-coagulation prescription (e.g. Warfarin) is advised to avoid dietary sources of K1 and all K supplements. As well as controlling K1, Warfarin also inhibits K2, increasing risk of osteoporosis and atherosclerosis. Fortunately a small daily dose (less than 50mcg) of MK4 (not MK7) will ameliorate some of the K2 deficiency side effects without interfering with its blood thinning effect. Talk to your doctor before attempting this if you are on an anticoagulant prescription.

Source: Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue, Bsc. ND, John Wiley & Sons, 2012.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

150 Vitamin K2 Deficiency [30 January 2012]

In last week’s column I wrote that it was only recently that Vitamin K2 deficiency was recognized as widespread. Why are most North Americans deficient in this critical vitamin and why was it only recently recognized?

Only recently have we realized that K1 (phylloquinone) and K2 (menaquinone) are two entirely different nutrients with different physiological functions. K1 is relatively easy to obtain in leafy green vegetables and is recycled in the body, so deficiencies are rare. A deficiency of K1 results in bruising and bleeding from abnormal blood clotting, so is quickly identified. K2 is not as easily obtained, is not recycled, and deficiencies are not as obvious. A K2 deficiency results in osteoporosis, atherosclerosis and dental cavities, which are slower to develop (and usually blamed on something else).

Our gut bacteria produce some K2 for us and we convert a small amount of K1 to K2 in our liver, but we must depend on dietary sources for most of our K2 requirement. K2 is found in natto (a Japanese fermented soybean dish), goose liver, and the fat (egg yolk, butter and lard) of grass-fed animals. The highest food source of K2, natto, is a smelly disgusting food and hardly a staple in our diets. Goose liver is a rare delicacy at best. And what used to be our best source – animal fats – is now almost entirely lacking in K2 because of the diet of commercially raised animals. The animals need the chlorophyll in grass or other green food to convert K1 to K2 for us (hint: yellow animal fat/butter/yolk has more beta-carotene and likely more K2). Need I mention the advocates of the cholesterol theory who have been warning us for years to reduce animal fat for our heart health?

Another reason for K2 deficiency is increased hydrogenated fats in our diet. When oils containing K1 are hydrogenated, the K1 is transformed into DHP, an unnatural form of vitamin K which lacks the ability to regulate calcium. Another of many reasons to avoid hydrogenated fats (read labels of processed foods).

Source: Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue, Bsc. ND, John Wiley & Sons, 2012. Watch a 15minute interview with Dr. Rheaume-Bleue here.

Next week we’ll look at different K supplements and who can safely take them.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

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.

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.

108 Bones & Vitamin K [4 April 2011]

My last two columns looked at four bone builders and how our body’s pH affects bone health. Continuing this theme, let’s examine the role of vitamin K in calcium metabolism.

To simplify the amazingly complex physiology of bone formation, vitamin D helps us absorb calcium while vitamin K directs it where we want it - into our bones, not our arteries and joints. Taking high doses of calcium has been associated with increased heart attacks, likely because of arterial calcification due to insufficient vitamin K. Vitamin K activates a bone-forming protein hormone called osteocalcin, allowing it to bind calcium into the bone matrix. At the same time, vitamin K assists vitamin D in promoting the production of Matrix GLA Protein which prevents calcium from attaching to artery walls. Studies have confirmed that increased vitamin K is associated with a lower risk of coronary heart disease.

Vitamin K1 (phylloquinone) goes to the liver where it is used in the blood clotting system. A diet high in raw vegetables should provide all the K1 you need. Vitamin K2 (menaquinone) is the form that helps builds strong bones and protects your arteries. K2 is produced by good bacteria in your colon; however, little is absorbed before being expelled from the body. The liver will convert some K1 to K2. Supplementing K2 will ensure that your bones will benefit from the calcium you ingest. The RDA of 120mcg for men and 90mcg for women is sufficient for blood clotting purposes, but for bone and heart health Dr. Mercola recommends 150 - 300mcg. There is no known toxicity with high levels of K1 and K2. The synthetic form, Vitamin K3, is toxic and should be avoided. Note: if you are taking a blood thinner like warfarin, you should consult your doctor before taking vitamin K.

For more information on Vitamin K see my column #76 from August 17, 2010 and Dr Mercola’s article of March 26, 2011 “The Missing Nutrient…” at http://articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

076 Vitamin K [17 August 2010]

There are 3 forms of Vitamin K. K1 is found in fresh raw green leafy vegetables like spinach, broccoli and parsley and certain fruits like avocado and kiwi. K1 is best known for its role in blood coagulation (K stands for “koagulation”, named by the Danish scientist who discovered it in 1929). K2, found in fermented foods like curd cheeses and especially in a fermented soy called natto, has many additional health benefits. K3 is a synthetic form that is best avoided.

Possibly the most significant role of K2 is in the building of healthy bones. It is necessary for the osteoblasts – the cells that build new bone – to produce the protein osteocalcin which holds the calcium in place. At the same time K2 has been shown to inhibit the breakdown of bone by osteoclast cells. Together these actions promote strong healthy bones and help prevent osteoporosis. Several studies have shown that vitamins K2 and D3 work synergistically to increase bone formation and bone mineral density.

K2 also improves heart and vascular health by increasing strength and elasticity of blood vessel walls, preventing their calcification (“hardening of the arteries”). K2 also promotes healthier and younger looking skin, improves memory, helps maintain normal blood sugar levels, protects from certain liver cancers, prevents platelet aggregation (blood clots), and acts as an antioxidant.

This vitamin is often overlooked because most health authorities assume vitamin K deficiencies are rare, but there is currently no lab test available for levels in bone and blood vessels. Deficiencies are likely with: a diet low in raw green vegetables; low bile or pancreatic enzyme production; bowel disease that impairs absorption; and unhealthy bowel flora. Recent studies are finding much benefit from supplementation. Note: because vitamin K prevents blood clots, if you are already on a blood thinning medication consult your physician or pharmacist before adding K to your health program.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.