Vitamin Ok is a fat-soluble vitamin that has a major affect in your well being. Sadly, many individuals do not get sufficient vitamin Ok of their weight-reduction plan. Since your physique shops little or no, it’s quickly depleted with out common dietary consumption. Knowledge from Edith Cowan College confirmed folks whose weight-reduction plan was excessive in vitamin K2 had a 34% decrease danger of any atherosclerosis-related coronary heart illness.1
Frequent medicine might deplete your retailer of vitamin Ok, making it much more vital to look at what you eat. Naturally occurring nutritional vitamins are vitamin K1 (additionally referred to as phylloquinone) and vitamin K2 (additionally referred to as menaquinones).
Vitamin K1 is present in inexperienced leafy vegetation and is finest identified for the position that it performs in blood clotting. Vitamin K2 is primarily derived from fermented meals and animal merchandise, resembling eggs, liver and meat. Vitamin K2 is vital to the manufacturing and utilization of hormones, in addition to bone and coronary heart well being.
The Completely different Types of Vitamin K2
There are additionally totally different types of vitamin K2, which might be complicated. Let’s break down the fundamentals, their identified main features and sources:
• Vitamin K2 (menaquinones) — The menaquinones play a main position in bone and coronary heart well being. Inside your physique, vitamin K2 is synthesized by sure micro organism in your intestine. There are a number of subtypes of K2, that are named by the size of the chain. They’re designated as MK-4 by MK-13.2 Two of the commonest ones you’ll discover are:
◦Menaquinone-4 (MK-4) — A brief-chain type of vitamin K2 present in animal merchandise resembling meat, eggs, liver and dairy.3,4 The supply issues, nevertheless. For instance, animal merchandise from factory-farmed animals aren’t excessive in MK-4 and must be averted. Solely grass-fed animals (not grain-fed) will develop naturally excessive ranges.
MK-4 has a brief organic half-life making it a poor candidate as a dietary complement. Nevertheless, MK-4 from meals is vital for good well being because it performs a task in gene expression. For instance, analysis5 has discovered it might decrease your danger of liver most cancers.
◦Menaquinone-7 (MK-7) — Longer-chained vitamin K2 is present in fermented meals resembling sauerkraut, sure cheeses and natto.6 That is the one you’ll wish to search for in dietary supplements, as this kind is extracted from actual meals, particularly natto,7 a fermented soy product. If you happen to do select this as a meals or complement, ensure that the soy it’s derived from is 100% natural.
MK-7 is produced by particular micro organism through the fermentation course of. Nevertheless, not all strains of micro organism make it,8 so not all fermented meals will present it. Most industrial yogurts, for instance, are nearly devoid of vitamin K2. Whereas sure sorts of cheeses, resembling Gouda, Brie and Edam, are excessive in K2, others aren’t.
Among the finest methods to make sure a superb supply of vitamin K2 is all natural is to ferment your individual greens utilizing a particular starter tradition with bacterial strains that produce vitamin K2. The MK-7 fashioned within the fermentation course of has two main benefits: It stays in your physique longer and has an extended half-life than MK-4.9
Analysis10 has proven MK-7 helps stop irritation by inhibiting proinflammatory markers that may trigger autoimmune illnesses like rheumatoid arthritis. And, whereas vitamin K1 has been discovered to reasonably cut back the chance of bone fractures,11 MK-7 is more practical than vitamin K1 at reaching and defending your bones.12,13
Vitamin K2 Lowers Threat of Atherosclerotic Coronary heart Illnesses
Researchers from Edith Cowan College14 printed a potential cohort examine within the Journal of the American Coronary heart Affiliation in August 2021.15 They engaged individuals enrolled within the Danish Food plan, Most cancers and Well being Examine and adopted them for a most of 23 years.16
The researchers selected folks with no earlier historical past of atherosclerosis heart problems (ASCVD). The individuals accomplished a meals frequency questionnaire and have been adopted up for any hospital admissions associated to ASCVD, resembling ischemic coronary heart illness, ischemic stroke or peripheral artery illness.
After estimating the individuals’ dietary consumption of vitamin K1 and vitamin K2 from the questionnaires, they discovered these with a weight-reduction plan wealthy in vitamin Ok had an general decreased danger of 34% of any atherosclerosis-related heart problems. Knowledge was collected from 53,372 people and the info separated to measure the chance elements in these with increased intakes of vitamin K1 and vitamin K2.17
Members with the very best ranges of vitamin K1 consumption as in comparison with those that had the bottom consumption, had a 21% decrease danger of ASCVD-related hospitalization.
When the info have been separated for vitamin K2, they discovered these with the very best dietary consumption had a 14% decrease danger of hospitalization for ASCVD-related sicknesses than these consuming a weight-reduction plan with the bottom quantity of vitamin K2. Dr. Jamie Bellinge, one of many scientists on the examine, commented on the outcomes:18
“These findings make clear the doubtless vital impact that vitamin Ok has on the killer illness and reinforces the significance of a nutritious diet in stopping it.”
The analysis additionally helps previous research that exposed the next consumption of vitamin Ok may decrease heart problems. Writing in Open Coronary heart,19 researchers referred to as Vitamin K2 “a uncared for participant in cardiovascular well being.”
Vitamin K2 serves the position of regulating calcium by activation of the anticalcific protein, matrix GLA protein. Supplementing with vitamin K2 has been strongly linked to bettering coronary heart illness outcomes by modulating “systemic calcification and arterial stiffness.”20
One examine21 printed in 2015 regarded on the impact vitamin K2 may have on the development of atherosclerosis in sufferers with continual kidney illness who weren’t on dialysis. The researchers discovered these taking vitamin K2 demonstrated a discount within the development of atherosclerosis however not essentially the development of calcification.
Vitamin D Supplementation Helped One Inhabitants
On this video interview above, Dr. Michael Cohen, who was skilled as a normal practitioner within the U.Ok. and Israel, talks in regards to the necessity of a number of nutritional vitamins within the therapy of COVID-19. Interview host Dr. John Campbell characterizes Cohen as “having a fairly good physique of medical information and really inquisitive about preventive well being care”22 in reference to his further coaching in surgical procedure and emergency medication.
In the course of the interview, Cohen talks about when he was contaminated with COVID-19 in 2020 earlier than the an infection was recognized in Israel the place he lives. He shared the next signs he skilled, together with tingling in his left hand, problem sleeping, choking at night time and poor athletic efficiency.
Throughout his restoration, he handled himself with a number of nutritional vitamins. At one level he used hydroxychloroquine, which he says, “did assist loads.” Trying on the reported case price, he may see the nations near the equator had decrease charges of an infection and he hypothesizes it was resulting from vitamin D ranges. He started taking what he referred to as “excessive doses of vitamin D,”23 and really useful his affected person inhabitants of two,000 do the identical.
He additionally tells his sufferers to incorporate vitamin K2 and zinc as nicely. As may very well be anticipated from the case price in Israel, Cohen had “fairly just a few sufferers with COVID.” Nevertheless, whereas he notes that the data he’s sharing was not from a examine, he tells Campbell that solely a handful of his sufferers have been seen within the emergency room, however none was admitted to the hospital:24
“If you happen to learn lots of the analysis, although it is mentioned that there is not any therapy for COVID aside from monoclonal antibodies, it looks like we’re lacking a vital level.
I feel the entire level of COVID from a medical standpoint was we have been informed that every one our efforts are speculated to be there to stop the hospitals from being swamped … we wish to shield the NHS and each well being care system we are able to.
And but, what was truly occurring was folks have been being despatched residence and simply informed in case your lips go blue name us once more … In my humble opinion this pandemic does not have to be something like what it’s.”
Huge Majority of COVID-19 Sufferers Are Vitamin D Poor
All through 2020 and 2021, the proof mounted to assist the speculation that vitamin D deficiency is a main danger issue for extreme COVID-19 and dying. One Spanish25 examine26 confirmed 82.2% of examined COVID sufferers have been poor in vitamin D, the medical time period for which is 25-hydroxycholecalciferol (25OHD).
This examine didn’t discover a correlation between vitamin D ranges and illness severity. Nevertheless, others have proven sufferers with increased ranges of vitamin D have milder illness. One examine27,28 discovered the chance of creating a extreme case of COVID-19 and dying from the illness nearly disappeared as soon as the vitamin D degree is above 30 ng/mL (75 nmol/L).
October 31, 2020, my assessment paper29 “Proof Relating to Vitamin D and Threat of COVID-19 and Its Severity,” co-written with William Grant, Ph.D., and Dr. Carol Wagner, each of whom are a part of the GrassrootsHealth knowledgeable vitamin D panel, was printed within the peer-reviewed journal Vitamins.
Desk 130 summarizes information from 14 observational research that counsel vitamin D serum ranges are inversely correlated with the incidence and/or severity of COVID-19.
In a big observational examine31 printed in September 2020, researchers checked out information from 191,779 American sufferers with a imply age of fifty who had outcomes for a SARS-CoV-2 take a look at between March and June 2020 and a vitamin D degree measured sooner or later within the previous 12 months. On this group, 9.3% examined constructive for SARS-CoV-2 and of these:
- 12.5% of sufferers who had a vitamin D degree beneath 20 ng/ml (deficiency) examined constructive for SARS-CoV-2
- 8.1% of those that had a vitamin D degree between 30 and 34 ng/ml (adequacy) examined constructive for SARS-CoV-2
- Solely 5.9% of those that had an optimum vitamin D degree of 55 ng/ml or increased examined constructive for SARS-CoV-2
The lead researcher on this examine was Dr. Michael Holick,32 widely known as one of many main vitamin D consultants on the planet. The group of scientists famous that the positivity price of COVID-19 was increased within the group with 25OHD ranges decrease than 20 ng/mL, and went on to put in writing:33
“The danger of SARS-CoV-2 positivity continued to say no till the serum ranges reached 55 ng/mL. This discovering isn’t a surprise, given the established inverse relationship between danger of respiratory viral pathogens, together with influenza, and 25(OH)D ranges.”
Cohen initially advises most of his sufferers to take 4,000 worldwide models of vitamin D each day, and he exams lots of their ranges.34 Even in Israel the place it’s routinely sunny and other people get ample publicity to the solar, he finds “fairly lots of people with low ranges of vitamin D”35 — beneath 20 ng/mL and a few beneath 10 ng/mL.
Taking Care of Your First Line of Protection
Cohen laments the well being challenges confronted by the world as well being consultants disregard and neglect using vitamin D to decrease the chance of an infection. He tells Campbell:36
“I actually haven’t had one particular person admitted into the hospital … once more you understand the truth that folks weren’t even being admitted into hospital in my inhabitants of sufferers, it says one thing. It isn’t the entire image, and I am not making an attempt to inform anyone that that is the cure-all for COVID, but when everybody was doing this, would we now have something like the present so-called justification for turning this into a world disaster?”
Cohen advises his sufferers to take vitamin D, K2 and zinc dietary supplements to assist assist and care for his or her immune techniques. He recommends 200 mcg per day of vitamin K237 to assist serum calcium get deposited within the bones and enamel the place it belongs and never alongside the arterial wall as a precursor to atherosclerosis.
Whereas he doesn’t point out the distinction within the interview, if you’ll use a vitamin K2 complement, it’s best to make use of MK-7, since MK-4 has a brief organic half-life. As a substitute, search to eat grass fed, pasture-raised animal merchandise which might be excessive in MK-4 and MK-7, as Campbell notes within the video.
I might additionally add taking quercetin with zinc as it’s an ionophore38 that helps the zinc enter the cell the place it has antiviral exercise. Cohen additionally stresses getting loads of sleep and going outdoors for train. He provides, “As a primary line of protection we must be coping with folks’s immune system within the most secure approach attainable.”39
I might additionally stress caring in your intestine microbiome to guard your immune system and general well being. One vital approach to assist your intestine is by consuming fermented meals. Starter cultures can manipulate the result, so fermenting your individual greens at residence with a high-quality vitamin K2-rich starter can enhance the vitamin content material and have an effect on the bacterial colonies.
Giving helpful micro organism the vitamins they should survive and thrive is simply as vital as consuming probiotic-rich meals. Search to eat fiber-rich meals, which feed your intestine microbiome.40,41,42 Moreover, there’s important proof that fiber additionally helps shield your coronary heart well being,43,44,45 utilizing a special pathway than vitamin K2.
The take-home message is that you might want to take note of your vitamin D degree, the meals you eat and the way a lot sleep you get, and make sure you get loads of train. These are the foundational methods that have an effect on your intestine microbiome, immune system and coronary heart well being — and can assist shield you towards any viral an infection.