The Unique Benefits of Using Vitamin D and K2 Combined
Summary
TLDRThis presentation delves into the 'Calcium Paradox,' explaining the simultaneous occurrence of bone loss and vascular calcification in postmenopausal women. It highlights the importance of Vitamin D3 for calcium absorption and Vitamin K2's role in directing calcium to bones and teeth, while preventing arterial calcification. The French Paradox is discussed, attributing the low heart disease rates in France to high K2 intake from fatty foods and fermented products. The talk emphasizes the necessity of a balanced intake of D3 and K2 for optimal health, suggesting a ratio of 100 micrograms of K2 for every 10,000 IU of D3.
Takeaways
- 🧠 The 'Calcium Paradox' refers to the occurrence of bone loss alongside vascular calcification, which seems contradictory but can be explained by the roles of vitamins D3 and K2.
- 🇫🇷 The 'French Paradox' is the phenomenon where the French consume high amounts of saturated fats yet have lower rates of heart disease, possibly due to dietary sources of vitamin K2.
- ☀️ Vitamin D3 enhances calcium absorption in the intestines by 20 times, which can lead to higher calcium levels in the blood.
- 🚫 Hypercalcemia, or high calcium levels in the blood, is a concern with vitamin D3, but its effects are inconsistent and can be mitigated by vitamin K2.
- 🦴 Vitamin K2 (not K1) acts as a calcium transporter, directing calcium into bones and teeth, making them strong and preventing pathological calcification in other tissues.
- 🛡️ Vitamin K2 activates Matrix GLA protein, which removes calcium from soft tissues like arteries, preventing unwanted calcification.
- 🧀 Sources of vitamin K2 include animal fats, fermented foods like French cheese, and other items rich in this vitamin, which are often avoided mistakenly.
- 💔 Heart attacks are the leading cause of death, and understanding the role of vitamin K2 in preventing arterial calcification is crucial.
- 🚫 Many people are deficient in K2 due to dietary habits that exclude natural sources of this vitamin, such as grass-fed butter, ghee, and certain types of cheese.
- 📚 Weston Price's book 'Nutrition and Physical Degeneration' highlights the importance of traditional diets rich in fat-soluble vitamins, including vitamin K2, for better dental and jaw health.
- 💊 For supplementation, the MK7 version of vitamin K2 is recommended over MK4 due to its natural origin, longer shelf life, and more bioavailable amounts in supplements.
Q & A
What is the 'Calcium Paradox' mentioned in the script?
-The 'Calcium Paradox' refers to the seemingly contradictory situation where postmenopausal women experience bone loss, indicating a need for calcium, while simultaneously having vascular calcification, which suggests an excess of calcium in the arteries.
What is the 'French Paradox' and how might it be related to vitamin K2?
-The 'French Paradox' is the observation that despite consuming high levels of saturated fats, the French have lower rates of heart disease. The script suggests that this might be related to the presence of vitamin K2 in their diet, which helps to keep calcium out of the arteries and other soft tissues.
How does vitamin D3 aid in calcium absorption?
-Vitamin D3 enhances the absorption of calcium in the intestines by a factor of 20 times, allowing for a significant increase in calcium uptake when it is present in the gut.
What is the role of vitamin K2 in relation to calcium?
-Vitamin K2 acts as a calcium transporter, directing calcium from the blood into the bones and teeth. It also activates Matrix GLA protein, which helps remove calcium from soft tissues, preventing pathological calcification.
Why is vitamin K2 important for preventing heart problems?
-Vitamin K2 is crucial for preventing heart problems because it helps to keep calcium out of the arteries, reducing the risk of arterial calcification and heart disease.
What are some dietary sources of vitamin K2?
-Dietary sources of vitamin K2 include animal fats, hard and soft cheeses, egg yolks (especially from pasture-raised chickens), goose liver, chicken liver, beef liver, hot dogs, and wild-caught salmon.
What is the significance of the book 'Nutrition and Physical Degeneration' by Weston Price in relation to vitamin K2?
-Weston Price's book 'Nutrition and Physical Degeneration' studied traditional cultures and noted the presence of 'activator X' (later identified as vitamin K2) in their diets, which contributed to better dental and jaw health compared to modern diets.
How does vitamin K2 help with insulin sensitivity and diabetes risk?
-The script suggests that vitamin K2 can help make insulin more sensitive, potentially decreasing an individual's risk for diabetes, although the exact mechanism is not detailed in the transcript.
What are the recommended ratios of vitamin D3 to vitamin K2 supplementation?
-For every 10,000 IU of vitamin D3, it is recommended to supplement with 100 micrograms of vitamin K2. This ratio is based on the mk7 version of vitamin K2.
Why might the MK4 version of vitamin K2 be less preferable as a supplement compared to the MK7 version?
-The MK4 version of vitamin K2, although natural, is often synthetically produced from tobacco leaves due to the high cost of extraction from animal fats. Additionally, the MK7 version has a longer shelf life and is naturally derived from bacteria, similar to cheese and other fermented products.
What is the recommended daily intake of vitamin K2 according to the script?
-The script suggests that the actual daily intake needed might be as high as 4500 micrograms of vitamin K2, which is significantly higher than the maximum allowed amount in some regions like Canada.
Outlines
🧠 Understanding the Calcium Paradox and Vitamins D3 & K2
The first paragraph introduces the concept of the 'calcium paradox', a seemingly contradictory situation where postmenopausal women experience bone loss while also having arterial calcification. The speaker uses this to segue into the discussion of vitamins D3 and K2, emphasizing their roles in calcium absorption and utilization. Vitamin D3 is known to enhance calcium absorption in the intestines, but its effects on blood calcium levels are disputed. Vitamin K2 is highlighted as a crucial nutrient that not only transports calcium to bones and teeth but also helps in removing calcium from arteries and soft tissues, thus preventing pathological calcification. The importance of having both vitamins D3 and K2 in the diet to control calcium levels and prevent health issues is underscored.
🥩 Vitamin K2 Sources and Its Benefits
The second paragraph delves into the sources of vitamin K2, explaining that it is primarily found in animal fats and fermented foods, which are often avoided due to misconceptions about heart health. The speaker clarifies that these foods are beneficial due to their K2 content. Vitamin K2's role in various bodily functions is expanded upon, including its impact on insulin sensitivity, varicose veins, wrinkles, dental health, and jaw development. The importance of vitamin D3 in conjunction with K2 for proper calcium mobilization is also noted. The paragraph discusses the MK4 and MK7 versions of K2, highlighting the synthetic nature of MK4 supplements and the natural, longer-lasting benefits of MK7. A recommended ratio of vitamin D3 to K2 intake is provided, and the speaker offers a downloadable document for further information.
Mindmap
Keywords
💡Vitamin D3
💡Vitamin K2
💡Calcium Paradox
💡French Paradox
💡Hypercalcemia
💡Coloso Calcian
💡Matrix GLA Protein
💡MK4 and MK7
💡Weston Price
💡Supplementation Ratio
Highlights
Introduction to the concept of the 'Calcium Paradox', where postmenopausal women experience bone loss yet vascular calcification simultaneously.
The 'French Paradox' is discussed, noting the low rates of heart disease in France despite high saturated fat consumption.
Vitamin D3's role in increasing calcium absorption in the intestines by 20 times is explained.
Conflicting studies on hypercalcemia, the risk of too much calcium in the blood, are mentioned.
Vitamin K2's function as a calcium transporter into bones and teeth is described.
The role of coloso calcian protein in drawing calcium into the bone is highlighted.
Matrix GLA protein's function in removing calcium from arteries and soft tissues is explained.
The importance of vitamin K2 as an activator for proteins involved in calcium management is emphasized.
The potential for pathological calcification due to K2 deficiency is discussed.
Control of hypercalcemia through adequate K2 intake in the diet is suggested.
Sources of vitamin K2, including animal fats and fermented foods, are identified.
The prevalence of K2 deficiency due to dietary habits that avoid certain fats is noted.
Traditional diets' higher content of fat-soluble vitamins, including vitamin K2, is mentioned in relation to better dental health.
Vitamin K2's additional benefits, such as insulin sensitivity and prevention of varicose veins, are listed.
The necessity of vitamin D3 for vitamin K2 to mobilize calcium into the bones is explained.
A comparison between MK4 and MK7 versions of vitamin K2 supplements is provided, with a recommendation for MK7.
A recommended ratio of vitamin D3 to K2 supplementation is given as 100 micrograms of K2 for every 10,000 IU of D3.
A summary document with more data on the topic is offered for download.
Transcripts
today we're going to talk about the
benefits from using vitamin D3 and K2 at
the same time I think the best way to
start this presentation is to talk about
this uh calcium Paradox a paradox is two
things that sound logical but they
conflict in a certain way and the
calcium Paradox relates to like women uh
postmenopausal that have bone loss yet
at the same time they have vascular
calcification now how can that be that
sounds illogical I mean how can you be
losing bone like a calcium deficiency
and at the same time you have excess
calcium in the arteries it just doesn't
make sense and another Paradox called
the French paradox where you have people
in France consuming large quantities of
saturated fat yet at the same time they
have lower rates of heart disease now
how can that be is it the wine they're
drinking is it some phytonutrients what
is it well what we're going to talk
about now will explain both paradoxes
there's some missing information that
will make everything make sense all
right so let's start with vitamin
D3 um most people know that vitamin D3
helps the absorption of calcium in the
intestines by a factor of
20x so you can absorb a lot more calcium
when you have vitamin D in your gut
where does the calcium go it goes in
your blood now is that dangerous is that
a problem are you going to develop too
much calcium in the blood that's called
hyper calcemia now there is conflicting
studies on that sometimes it does
sometimes it doesn't and the next thing
I'm going to tell you will explain that
inconsistency too it has to do with this
one vitamin called vitamin
K2 not K1 K2 K1 is all about clotting
okay if you're deficient in K1 you're
going to bruise easily vitamin K2 is
different it takes that calcium in the
blood and transports it into the bone
and the teeth it's a calcium transporter
and it uses this helper right here it's
a protein coloso calcian to draw calcium
into the bone and bind it inside the
bone so the bones become very very solid
and K2 also activates another thing
right here called Matrix GLA protein
which is not necessarily binding the
calcium in the bone it's removing the
calcium from not just the arteries but
other soft tissues so it keeps calcium
out of the arteries out of the joints
out of the eyes out of the kidneys out
of the lungs out of the skin out of the
breast tissue and so vitamin K2 is the
activator of both of these guys right
here and without this activator K2 both
of these proteins stay inactive and you
potentially could start developing
pathological calcification which is a
bad thing because there's certain places
that you don't want calcium in fact this
thing right here is one of the strongest
inhibitors of calcification because when
someone takes calcium let's say a woman
who just became menopausal to prevent
their bone loss and now they're at a
double risk of getting a heart attack
well only if they're deficient in K2 and
so this hyper calcemia can be controlled
if there's enough K2 in the diet now let
me just add one more thing to explain
this French paradox right well they
consume a lot of fatty foods and I've
been there and that's absolutely true
yet they have low rates of heart
problems hm why that is well the answer
to that is in the source of K2 where
does vitamin K2 come from well it can
either come from animal fats those
things that we were told to avoid
because we want to prevent heart
problems which is completely false
information and so there's two main
versions of this K2 the MK4 which is
comes from animal fat but there's also a
version mk7 of K2 that comes from
bacteria as in that French cheese and
even other fermented things like
sauerkraut and a fermented soybean
called nat where they use in Japan now
understanding this mechanism and vitamin
K2 is vitally important since heart
attacks are the number one killer and if
we can keep calcium out of the arteries
that would be a very very good thing and
it also explains why a lot of people are
deficient in K2 because they have cut
out these Foods right here which I'm
going to explain they've cut out the um
grass-fed butter and ghee and all the
foods I'm going to mention now are high
in vitamin
K2 they have cut out the hard and soft
cheeses maybe they might do lowfat
cheeses well guess where all the vitamin
K2 is it's in the fat vitamin K2 is also
in egg yolks especially if it's pasture
Rays allowing chickens to run out into
the pasture vitamin K2 is also in Goose
liver chicken liver and beef liver it's
in hot dogs and it's also in Salmon wild
caught salmon now there's a very
interesting book nutrition in physical
degeneration by Weston Price I don't
know if you've heard about this but
Weston Price studied traditional
cultures and he observed that in these
traditional cultures the teeth were
almost perfect the jaw structure was
symmetrical and there's no need for
braces at all compared to our modern
diet where just about everyone needs
braces but he found that traditional
diets had 10 times the amount of fat
cable vitamins and vitamin K2 is a fat
cable vitamin in fact he talks about
vitamin K2 in his book even before it
was discovered he didn't have a name for
it so he called it activator X but it's
interesting that he isolated that way
back I think it was in the 20s vitamin
K2 doesn't just control calcium it also
can help uh make insulin more sensitive
to decrease someone's risk for diabetes
it also has benefits in improving
varicose veins wrinkles decreasing your
risk for getting cavities as well as
preventing jaw malformations where
someone would need braces and the other
thing you need to know about is vitamin
K2 also needs vitamin D3 right to help
mobilize this calcium because if there's
no vitamin D3 then where's the calcium
for vitamin K2 to deliver into the bones
so we need Vitamin D3 and we need K2 in
the control of calcium as well as in
many different functions now if someone
were to take a supplement okay um you
have the MK4 version of K2 and then you
also have the mk7 version which one is
better well the MK4 version from animal
fats is a great source it's natural but
the problem is it's too expensive to
extract uh this MK4 version from animal
fats so the way that they make the MK4
version is synthetically out of tobacco
leaves so when you buy the MK4 version
of K2 you're not really getting the
natural uh version but if you eat the
foods I just mentioned you'll get a good
amount of vitamin K2 in this MK4 version
but as far as supplements go I would
recommend the mk7 version that is a
natural version it's not synthetic its
origin is from bacteria but so is cheese
and other fermented products and the
other advantage of this MK 7 version is
it has a much longer shelf life whereas
MK4 might last a few hours mk7 lasts
much longer also if you live in Canada
and you're buying the MK4 version the
actual amounts that they allow in Canada
are so tiny it's not going to even make
a dent into what you really need I think
the maximum amount that you're allowed
to take is 121 micrograms when you would
need like
4500 micrograms per per day now the
other question is what type of ratio
between vitamin D3 and K2 this is what I
recommend for every 10,000 iuse of D3 I
would recommend 100 micrograms not
milligrams micrograms of vitamin K2 that
will be the ratio so if you do 20,000
IUS of D3 you would want 200 micrograms
of K2 if you took 5,000 IUS of D3 you
would take 50 micrograms of K2 and I'm
talking about the mk7 version now I have
a really great summary and a one-page
document of this topic and more data
that I want to share with you if you
want to download that I put a link down
below check it out
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