Dr. Bray Links

Saturday, March 4, 2017

Is Vitamin D Harmful Without Vitamin K?



The Role of Vitamin K

As mentioned above, vitamin D ensures that your blood levels of calcium are high enough to meet your body's demands.

However, vitamin D does not fully control where the calcium in your body ends up. That's where vitamin K steps in.

Vitamin K regulates calcium in your body in at least two ways:


  • Promotes calcification of bone: Vitamin K activates osteocalcin, a protein that promotes the accumulation of calcium in your bones and teeth (4).
  • Reduces calcification of soft tissues: Vitamin K activates matrix GLA protein, which prevents calcium from accumulating in soft tissues, such as the kidneys and blood vessels (5, 6).

At this point, few controlled human studies have investigated the effects of vitamin K supplements on blood vessel calcification, but more studies are under way (7, 8, 9).

Blood vessel calcification is implicated in the development of chronic diseases, such as heart and kidney disease (10, 11, 12). 

https://authoritynutrition.com/vitamin-d-and-vitamin-k/

Food Vitamin K2 Proportion of compounds
Nattō, cooked 1,103.4[14] 0% MK-4, 1% MK-5, 1% MK-6, 90% MK-7, 8% MK-8
Goose liver pâté 369.0[14] 100% MK-4
Australian emu oil 360[18]
Hard cheeses 76.3[14] 6% MK-4, 2% MK-5, 1% MK-6, 2% MK-7, 22% MK-8, 67% MK-9
Soft cheeses 56.5[14] 6.5% MK-4, 0.5% MK-5, 1% MK-6, 2% MK-7, 20% MK-8, 70% MK-9
Egg yolk (Netherlands) 32.1[14] 98% MK-4, 2% MK-6
Goose leg 31.0[14] 100% MK-4
Grass-fed ghee and butter oil 19.6–43.1
Curd cheeses 24.8[14] 2.6% MK-4, 0.4% MK-5, 1% MK-6, 1% MK-7, 20% MK-8, 75% MK-9
Egg yolk (U.S.) 15.5[20] 100% MK-4
Butter 15.0[14] 100% MK-4
Chicken liver (raw) 14.1[20] 100% MK-4
Chicken liver (pan-fried) 12.6[20] 100% MK-4
Cheddar cheese (U.S.) 10.2[20] 6% MK-4, 94% other MK
Meat franks 9.8[20] 100% MK-4
Salami 9.0[14] 100% MK-4
Chicken breast 8.9[14] 100% MK-4
Chicken leg 8.5[14] 100% MK-4
Ground beef (medium fat) 8.1[20] 100% MK-4
Luncheon meat 7.7[14] 100% MK-4
Chicken liver (braised) 6.7[20] 100% MK-4
Minced meat 6.7[14] 100% MK-4
Calf's liver (pan-fried) 6.0[20] 100% MK-4
Hot dog 5.7[20] 100% MK-4
Bacon 5.6[20] 100% MK-4
Whipping cream 5.4[14] 100% MK-4
Sauerkraut 4.8[14] 8% MK-4, 17% MK-5, 31% MK-6, 4% MK-7, 17% MK-8, 23% MK-9
Pork steak 3.7[14] 57% MK-4, 13% MK-7, 30% MK-8
Duck breast 3.6[14] 100% MK-4
Buttermilk 2.5[14] 8% MK-4, 4% MK-5, 4% MK-6, 4% MK-7, 24% MK-8, 56% MK-9
Plaice 2.2[14] 9% MK-4, 14% MK-6, 4% MK-7, 73% MK-8
Eel 2.2[14] 77% MK-4, 5% MK-6, 18% MK-7
Fermented cod liver oil 1.8[19] 69% MK-4, 18% MK-6, 6% MK-8, 7% MK-9
Chocolate 1.5[14] 100% MK-4
Beef 1.1[14] 100% MK-4
Buckwheat bread 1.1[14] 100% MK-7
Whole milk yogurt 0.9[14] 67% MK-4, 11% MK-5, 22% MK-8
Whole milk 0.9[14] 89% MK-4, 11% MK-5
Egg white 0.9[14] 100% MK-4
Venison back 0.7[14] 100% MK-4
Salmon 0.5[14] 100% MK-4
Cow's liver (pan-fried) 0.4[20] 100% MK-4
Mackerel 0.4[14] 100% MK-4
Pork liver 0.3[14] 100% MK-4
Rabbit leg 0.1[14] 100% MK-4
Skimmed milk yogurt 0.1[14] 100% MK-8

No comments:

Post a Comment