Individual benefits or synergistic effects – how to use vitamins K2 and D3?
Unfortunately, the level of vitamin K2 absorption from food is unknown, hence the recommendations for supplementation. Additional intake should be considered by people suffering from chronic digestive disorders (especially intestinal disorders), those undergoing long-term antibiotic treatment and the elderly.
Vitamin D3 – what is it?
Vitamin D3 (cholecalciferol) is an organic, fat-soluble chemical compound belonging to the vitamin D group. The main source of vitamin D is skin synthesis under the influence of UVB ultraviolet radiation (this process covers 80% - 90% of the daily requirement). Unfortunately, vitamin D3 deficiency is very common, especially in autumn and winter.
Low cholecalciferol intake contributes to many health problems, including:
- autoimmune diseases
- cardiovascular disorders
- recurrent infections
- osteoporosis
- obesity
Vitamin D₃ - properties
Vitamin D3 affects many important bodily functions. It participates in the process of bone formation – it is responsible for mineralisation and proper development of the skeletal system, and improves the functioning of the muscular system. It has immunomodulatory properties and a suppressive effect on the production of inflammatory mediators.
Vitamin D3 protects the central nervous system from the harmful effects of free radicals and regulates calcium and phosphate metabolism. It also affects the ability of the liver to regenerate effectively and participates in the regulation of the growth and differentiation of cells and tissues in the body.
Vitamin D3 - application
Vitamin D3 is often used in cases of diseases and degeneration of the skeletal system (osteoporosis, susceptibility to fractures), periodontal problems or digestive disorders (e.g. frequent diarrhoea). The compound enables the proper absorption of calcium and phosphorus and prevents calcification in parenchymal organs.
Cholecalciferol is also effective in the case of recurrent infections - it regulates the proper course of the immune response.
Vitamin D₃ in food products Few food products naturally contain high amounts of vitamin D₃. The list mainly includes:
- fish (eel, herring, salmon, sardines, mackerel)
- dairy products (cheese, cow's milk)
- poultry meat
- egg yolks
To make matters worse, even a well-balanced diet provides only about 20% of the daily requirement of this vitamin.
Vitamins perform a variety of biochemical functions. They are essential for the proper functioning of the body and are extremely important for health. There are thirteen essential vitamins – each has a unique activity, but all are equally important. Among them are vitamins K₂ and D₃, which certainly deserve attention, although they seem to be underappreciated at the moment. What is worth knowing about their effects?
Vitamin K₂ – what is it?
Vitamin K2 (menaquinone) is an organic chemical compound that belongs to the group of fat-soluble K vitamins. It is produced by intestinal bacteria, but it is not known how much of the compound enters the human body.
Although doctors clearly point to the health benefits of K vitamins, there are still no precise and specific guidelines for K2. According to global recommendations, humans should supplement this vitamin at a dose of 100-200 micrograms per day, which is the optimal and effective concentration.
Is this important? Vitamin K2 deficiency promotes the development of osteoporosis (and its consequences), may increase the incidence of cardiovascular events and the risk of nervous system diseases.
Vitamin K2 - properties
Vitamin K2 has unique properties. The most important seems to be the effect of menaquinone on bone metabolism, as it is multidirectional and complex. It has a direct effect - it stimulates osteoblastogenesis, i.e. the process of bone cell formation (it also inhibits their maturation and differentiation). Its indirect effect concerns the carboxylation of proteins, which enable the binding of calcium ions - an important component in bone tissue metabolism.
Compounds from the K group are primarily known for their role in blood clotting processes. Menachinone also reduces the risk of arterial calcification and protects against the development of cardiovascular diseases. Vitamin K2 has anti-inflammatory properties, prevents a decrease in bone mineralisation and reduces the incidence of fractures.
Vitamin K2 has potential anti-tumour effects – preliminary studies have shown that it effectively inhibits the growth and invasiveness of various cancer cells.
Vitamin K2 – application
Vitamin K2 is used in the prevention and treatment of osteoporosis, as it improves bone mineral density. Menadione also has a protective effect, as it activates enzymes involved in processes affecting the cells of the nervous system, and, as is well known, disorders of these cells are found in neurodegenerative diseases. Vitamin K₂ inhibits mast cell degranulation, which can significantly alleviate the course of asthma and allergies. When used regularly, it also reduces the risk of death from cardiovascular causes.
What is K2 MK7?
Vitamin K2 occurs in several forms, which differ in the number of unsaturated isoprene groups within the side chain. They range from 4 (MK4) to 10 (MK10) - each number indicates a different chemical structure and, therefore, different properties and absorption rates.
K2 MK7 has a unique structure – it is characterised by high bioavailability, i.e. strong biological activity (especially compared to other forms of vitamin K) and favourable pharmacokinetics. It is found in the popular Japanese dish natto, which is one of the richest sources of vitamin K₂ (1 mg/100 g of product).
Vitamin K2 in food products
Vitamin K2 occurs naturally in several products, mainly:
- fermented foods (sour milk, sauerkraut)
- dairy products (cheese, cottage cheese, butter)
- meat (poultry and beef)
- animal products (eggs)