Vitamin Ok is a fat-soluble vitamin that has a big affect in your well being. Sadly, many individuals do not get sufficient vitamin Ok of their food regimen. Since your physique shops little or no, it’s quickly depleted with out common dietary consumption. Knowledge from Edith Cowan College confirmed individuals whose food regimen was excessive in vitamin K2 had a 34% decrease threat of any atherosclerosis-related coronary heart illness.1
Frequent medicine could 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 known as phylloquinone) and vitamin K2 (additionally known as menaquinones).
Vitamin K1 is present in inexperienced leafy vegetation and is finest recognized 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 may be complicated. Let’s break down the fundamentals, their recognized 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 way of 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, nonetheless. For instance, animal merchandise from factory-farmed animals should not excessive in MK-4 and needs to be prevented. 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 job in gene expression. For instance, analysis5 has discovered it might decrease your threat 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 need to search for in dietary supplements, as this manner is extracted from actual meals, particularly natto,7 a fermented soy product. For those who do select this as a meals or complement, make certain 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 business yogurts, for instance, are just about devoid of vitamin K2. Whereas sure kinds of cheeses, resembling Gouda, Brie and Edam, are excessive in K2, others should not.
Among the best methods to make sure a very good supply of vitamin K2 is all natural is to ferment your personal greens utilizing a particular starter tradition with bacterial strains that produce vitamin K2. The MK-7 shaped 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 forestall irritation by inhibiting proinflammatory markers that may trigger autoimmune ailments like rheumatoid arthritis. And, whereas vitamin K1 has been discovered to reasonably cut back the chance of bone fractures,11 MK-7 is simpler than vitamin K1 at reaching and defending your bones.12,13
Vitamin K2 Lowers Danger of Atherosclerotic Coronary heart Ailments
Researchers from Edith Cowan College14 revealed a potential cohort research within the Journal of the American Coronary heart Affiliation in August 2021.15 They engaged contributors enrolled within the Danish Weight-reduction plan, Most cancers and Well being Examine and adopted them for a most of 23 years.16
The researchers selected individuals with no earlier historical past of atherosclerosis heart problems (ASCVD). The contributors 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 contributors’ dietary consumption of vitamin K1 and vitamin K2 from the questionnaires, they discovered these with a food regimen wealthy in vitamin Ok had an total decreased threat 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 greater intakes of vitamin K1 and vitamin K2.17
Members with the best ranges of vitamin K1 consumption as in comparison with those that had the bottom consumption, had a 21% decrease threat of ASCVD-related hospitalization.
When the info have been separated for vitamin K2, they discovered these with the best dietary consumption had a 14% decrease threat of hospitalization for ASCVD-related diseases than these consuming a food regimen with the bottom quantity of vitamin K2. Dr. Jamie Bellinge, one of many scientists on the research, commented on the outcomes:18
“These findings make clear the possibly 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 a better consumption of vitamin Ok may decrease heart problems. Writing in Open Coronary heart,19 researchers known as Vitamin K2 “a uncared for participant in cardiovascular well being.”
Vitamin K2 serves the position of regulating calcium by way of 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 research21 revealed in 2015 appeared on the impact vitamin K2 may have on the development of atherosclerosis in sufferers with persistent 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 educated as a normal practitioner within the U.Ok. and Israel, talks in regards to the necessity of a number of nutritional vitamins within the remedy of COVID-19. Interview host Dr. John Campbell characterizes Cohen as “having a reasonably good physique of medical information and really excited by 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, issue sleeping, choking at evening 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 so much.” Trying on the reported case fee, he may see the international locations near the equator had decrease charges of an infection and he hypothesizes it was attributable to vitamin D ranges. He started taking what he known 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 properly. As could possibly be anticipated from the case fee in Israel, Cohen had “fairly a couple of sufferers with COVID.” Nevertheless, whereas he notes that the data he’s sharing was not from a research, 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
“For those who learn a variety of the analysis, although it is mentioned that there is not any remedy for COVID apart from monoclonal antibodies, it looks like we’re lacking a vital level.
I believe the entire level of COVID from a medical standpoint was we have been advised that each one our efforts are purported to be there to stop the hospitals from being swamped … we need to defend the NHS and each well being care system we will.
And but, what was really taking place was individuals have been being despatched residence and simply advised 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 help the speculation that vitamin D deficiency is a main threat issue for extreme COVID-19 and loss of life. One Spanish25 research26 confirmed 82.2% of examined COVID sufferers have been poor in vitamin D, the medical time period for which is 25-hydroxycholecalciferol (25OHD).
This research didn’t discover a correlation between vitamin D ranges and illness severity. Nevertheless, others have proven sufferers with greater ranges of vitamin D have milder illness. One research27,28 discovered the chance of creating a extreme case of COVID-19 and dying from the illness just about disappeared as soon as the vitamin D stage is above 30 ng/mL (75 nmol/L).
October 31, 2020, my assessment paper29 “Proof Concerning Vitamin D and Danger 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 professional vitamin D panel, was revealed within the peer-reviewed journal Vitamins.
Desk 130 summarizes information from 14 observational research that recommend vitamin D serum ranges are inversely correlated with the incidence and/or severity of COVID-19.
In a big observational research31 revealed 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 check between March and June 2020 and a vitamin D stage measured sooner or later within the previous 12 months. On this group, 9.3% examined optimistic for SARS-CoV-2 and of these:
- 12.5% of sufferers who had a vitamin D stage beneath 20 ng/ml (deficiency) examined optimistic for SARS-CoV-2
- 8.1% of those that had a vitamin D stage between 30 and 34 ng/ml (adequacy) examined optimistic for SARS-CoV-2
- Solely 5.9% of those that had an optimum vitamin D stage of 55 ng/ml or greater examined optimistic for SARS-CoV-2
The lead researcher on this research was Dr. Michael Holick,32 widely known as one of many main vitamin D specialists on this planet. The group of scientists famous that the positivity fee of COVID-19 was greater within the group with 25OHD ranges decrease than 20 ng/mL, and went on to put in writing:33
“The chance of SARS-CoV-2 positivity continued to say no till the serum ranges reached 55 ng/mL. This discovering is no surprise, given the established inverse relationship between threat 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 every day, and he exams lots of their ranges.34 Even in Israel the place it’s routinely sunny and folks 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 specialists disregard and neglect the usage of 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 individuals weren’t even being admitted into hospital in my inhabitants of sufferers, it says one thing. It is not 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’ve 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 help and care for his or her immune programs. He recommends 200 mcg per day of vitamin K237 to assist serum calcium get deposited within the bones and tooth 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 are excessive in MK-4 and MK-7, as Campbell notes within the video.
I’d 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 needs to be coping with individuals’s immune system within the most secure approach attainable.”39
I’d additionally stress caring to your intestine microbiome to guard your immune system and total well being. One vital approach to help your intestine is by consuming fermented meals. Starter cultures can manipulate the result, so fermenting your personal 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 defend your coronary heart well being,43,44,45 utilizing a distinct pathway than vitamin K2.
The take-home message is that you have to take note of your vitamin D stage, 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 defend you in opposition to any viral an infection.