Vitamins D and K
Vitamins D3 & K2
TL;DR (Too Long; Didn’t Read) – Daily doses of Vitamin D3 & K2(MK-7) can make you healthier since Vitamin D is the #1 micronutrient deficiency in America.
Long Version – With Bonus Infographic at the Bottom
Eating real, whole foods provides us with the abundance of micro-nutrients we need to live healthy lives. Without these, over time our body breaks down.
Dr. Rhonda Patrick, a clinical researcher who focuses on aging, cancer, and nutrition, discusses the importance of having enough Vitamin D on her website, foundmyfitness.com. Much of the following information comes from either the research or interviews she’s done.
Why?
In the general population, estimates are upwards of 70% of Americans are deficient in Vitamin D. So it is an odds-on bet that probably includes you!
And how does your body deal with deficient? Dr. Bruce Ames’ triage theory is that the body uses the limited micro-nutrient to first survive another day. Anything available after surviving goes to repair and rebuilding.
How important is Vitamin D? This vitamin alone converts into a steroid hormone and regulates approximately 5% of your human genome. That is over 1,000 genes / physiological processes. With a deficiency, there are a huge number of processes unable to function properly.
What happens when there is a sufficient level of Vitamin D? Long-term studies have shown that people with levels between 40 to 60 ng/ml had the lowest all-cause mortality (all deaths regardless of cause) and had longest telomeres (decreased speed of aging).
What exactly does an adequate amount do for you? (here we go….) It lowers DNA damage and inflammation, reduces infection, affects muscle mass and exercise performance, increases healthy gut bacteria, heals wounds, increases brain health through serotonin production (reduces depression & regulates anxiety), and aids better visual memory.
Schew…how many times have you heard ‘I wish I had 10% of that kid’s energy’? Well, this may very well help you get that 10%.
Our preferences:
A daily supplement of 4000 UI Vitamin D3 with 100 mcg Vitamin K2 (MK-7 form) (recommended by Institute of Medicine) (NSF or USP certified preferred on label)
Vitamin D – Swanson Higher Potency Vitamin D-3 2,000iu
Vitamin K2 – Swanson Ultra Natural Vitamin K2 with MK7 from Natto
How to use
A daily dose of Vitamin D 4000 UI with 100 mcg Vitamin K2.
Why 4,000 UI Vitamin D?
This is set as the upper tolerable intake level set by the Institute of Medicine.
Since Vitamin D is fat soluble can I get too much?
Yes, studies have shown that it can be toxic at high doses. Data compiled from several different vitamin D supplementation studies reveal that vitamin D toxicity is usually obtained at doses higher than 10,000 IU for adults.
What does K2 (MK-7) add?
Vitamin D at high doses can create calcification to occur in places it shouldn’t (like your arteries). Vitamin K is best known for coagulation (creating clots and also preventing them). It is also known to maintain hard bones (properly mineralized) and soft arteries (coronary and carotid arteries).
Ideally, levels should be monitored with periodic blood tests aiming for 40 to 60 ng/ml. Monitoring is needed as Vitamin D can be toxic in high upper ranges (too much of a good thing isn’t good). As a rule of thumb, 1,000 UI raises serum levels of vitamin D by 5 ng/ml.
Other ways to get Vitamin D –
Fish
- Salmon 530 IU per 3.5 ounces
- Sardines 231 IU per 3.5ounces
- Mackerel 213 IU per 3.5 ounces
- Cod oil 400 IU per teaspoon
Foods artificially fortified (not recommended because of the need to consume extremely large amounts of food since a 100 UI limit is in place by FDA)
- Whole milk (100IU per 8 oz)
- Orange juice (100IU per 8 oz)
- Some cereals
- Some yogurts
Sunlight
UVB irradiation from the sun is a primary source of Vitamin D. And usually, 15 minutes is adequate. However, it is not suggested to dramatically increase your UVB radiation dosage. The reason for this is because of the fact that UV radiation causes DNA damage. DNA damage underlies the processes of both cancer and aging.
Supplements
Supplements are the simplest, most effective way to verify you are getting enough Vitamin D daily with the highest levels of bioavailability (meaning available for your body to use).
Why this product
Swanson has high levels of bioavailability, is certified, and recommended by Dr. Rhonda Patrick.
Concerns
Check in with a physician if you are unsure. The blood test is 25-hydroxyvitamin D. There are several online sources as well including:
https://www.vitamindwiki.com/Low+cost+vitamin+D+Blood+Tests
https://www.wellnessfx.com/baseline
From Dr. Patrick -> It’s an absolute fact that what may work for one person, may not for another because of the individual variation involved that can affect how deficient you are, including genetic polymorphisms, weight, age, the latitude you live at, ethnicity, how much time you spend outdoors, whether you wear sunscreen and more. Also, know that Vitamin D is fat soluble, which means those with a higher percentage of body fat probably have a lower bioavailability.
Disclaimer, Like a galore of ’em
We are not doctors nor certified nutritionists. We do our research and find what works best for us. Also, the links are to Amazon and we might make a penny or few if you click n buy, so I guess you can say we have a vested interest…really we just have a huge interest in your health!
References:
http://blog.wellnessfx.com/2013/08/14/the-vitamin-d-sweet-spot-and-its-relationship-to-aging/
http://goop.com/the-nuances-of-vitamin-d-and-how-to-get-enough-of-it/
https://www.foundmyfitness.com/news/t/vitamin%20d
https://riordanclinic.org/2013/10/vitamins-d3-and-k2-the-dynamic-duo/
https://www.vitamindwiki.com/Low+cost+vitamin+D+Blood+Tests
https://www.wellnessfx.com/baseline
Products
Vitamin D – Swanson Higher Potency Vitamin D-3 2,000iu
Vitamin K2 – Swanson Ultra Natural Vitamin K2 with MK7 from Natto
Bonus Infographic (Complements of FoundMyFitness.com):
Sourced from: FoundMyFitness Vitamin D Infographic.