Subscribe Today! Please see below for a complete transcript of this episode. THE MINERAL MAGNESIUM & OUR BRAIN, INVITEⓇ HEALTH PODCAST, EPISODE 666 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our degreed health …
Tag: vitamin k
Subscribe Today! Please see below for a complete transcript of this episode. NEW DATA, VITAMIN D & THE IMMUNE SYSTEM, INVITEⓇ HEALTH PODCAST, EPISODE 610 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro:[00:00:04] Welcome to the InViteⓇ Health Podcast where our degreed …
Written by Melissa Bistricer, RDN
For further questions or concerns email me at [email protected]
Think down to just your bones, your skeleton self, remove all the skin, cartilage, and tendons. There are over 206 bones in the adult human body, this includes the skull, spine, ribs, arms, and legs. What can you do today to help support your bone health?†
The Role of Bone Health in the Body
Our bones help to support our movement, protect our brain, heart, and other organs from injuries. The bones store calcium and phosphorus and release the minerals into the body when needed to keep our bones strong. Bones are living tissue, they are consistently being broken down and then being replaced. As we age the bones become brittle and are easier to breakdown because they have a harder time being replaced again. The breakdown of the bones can lead to increased inflammation, pain, stiffness, and discomfort.†
Common Bone Problems
Decreased bone mass, also known as osteopenia, occurs when the bones in our body start to lose calcium and other minerals.†
Osteoporosis is when the bone breaks down easily and there is a decrease in the amount and thickness of the bone tissue, which is commonly seen in post-menopausal women.†
Muscle Weakness which is commonly associated with arthritis. The joints become stiff and weakened, leading to a reduced ability to do common daily activities such as walking, standing and going up and down stairs.†
Risk of Injury especially in the elderly due to a lack of balance may lead to the risk of falling.†
Keeping your bones strong is advised at any age. Luckily, we can help to try and minimize symptoms through exercising, diet and nutritional supplements.†
Nutritional Diet Recommendation
Anti-Inflammatory Diet: This diet will help to reduce the bone mineral density that is being lost in the body. Ohio State University studied the effect of consuming a high anti-inflammatory diet on women. The results seemed to indicate the individuals lost less bone density when consuming a high intake of anti-inflammatory foods. An anti-inflammatory diet consists of consuming a high intake of vegetables, fruits, whole grains, and foods containing omega-3 fatty acids such as fatty fish (salmon).†
Diet Rich in Vitamin D and Calcium: Calcium is the #1 mineral that helps to build and maintain bones. Vitamin D will help the body absorb calcium, so if you’re taking in lots of calcium but are deficient in vitamin D the calcium will go to waste. Foods that are rich in calcium are dairy products, or green leafy vegetables like kale, broccoli, and collard greens. Vitamin D has minimal foods since it comes naturally from light therefore supplementation may be your best choice. Some foods that have vitamin D are fortified vitamin D foods, eggs, mackerel, salmon, or sardines.†
Vitamins, Minerals, & Herbs
Nutrition is where it starts to improve and build up your bones in the body. Given the proper recommendations for vitamins and minerals the body has the optimal potential to regenerate. These nutrients will help to play a critical role in activating bone building and ensure when bone is breaking down everything is functioning properly.†
Collagen in the human body is in over 25 forms, 90% is formed by collagen type 1. Collagen type 1 and type 3 are essential for repair and support in connective tissues. At the age of 25 individuals start to lose collagen, they start to lose 1.5% per year therefore at the age of 60 you have lost half your natural collagen supply.†
Peptan B 5000, found in Invite’s Collagen Hx, has been studied to help support cartilage and joint health. Collagen peptides have been assessed to help individuals with dry skin and improve skin hydration within 8 weeks.† 2
Boswellia Serrata has been studied to treat inflammatory diseases such as rheumatoid arthritis, osteoarthritis, and asthma. Boswellic acid contains AKBA (3-O-acetyl-11-keto-beta-boswellic acid) and has been studied to help anti-inflammatory actions.†3
Calcium citrate in this form will help to enhance the amount of calcium absorbed in a larger surface area in the gut. The main goal is to keep the calcium out of the blood vessels and soft tissue and allow the calcium to be deposited into your bones.†
Vitamin D3 (calcitriol) and Vitamin K (phylloquinone) are fat-soluble vitamins that play a role in calcium metabolism. Vitamin D and K are important for bone and cardiovascular health. The combination of vitamin D and K are necessary as vitamin D promotes the production of vitamin K to help build protein, which is required for vitamin K carboxylation in order to function correctly.†4
Vitamin K, Boron, Magnesium, Silicon are widely becoming more known for their importance for bone health.5 Newer research determines the use of magnesium to be beneficial for bone health, especially for women postmenopausal. Silicon is another nutrient helpful for bone health and deficiency can lead to poor skeletal development.†5
The Bone Health Program
Has these nutrients within to unique formulas called Bone Food Powder and Collagen HxⓇ. They are comprehensive supplements to help to support aging bones. Bone Food Powder has elements such as Vitamin K, D, Calcium, and Magnesium to help with bone building. Collagen supports cartilage, connective tissue, skin, hair, nails and bones.†
For further questions or concerns related to dietary and nutritional supplement recommendations email me at [email protected]
1. Encyclopedia, M. and joints, A., 2022. Aging changes in the bones – muscles – joints: MedlinePlus Medical Encyclopedia. [online] Medlineplus.gov. Available at: <https://medlineplus.gov/ency/article/004015.htm#:~:text=People%20lo HYPERLINK “https://medlineplus.gov/ency/article/004015.htm”se%20bone%20mass%20or,cushion%20(called%20a%20disk).> [Accessed 24 March 2022].
2. Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14(4):291-301. doi:10.1111/jocd.12174
3. Abdel-Tawab M, Werz O, Schubert-Zsilavecz M. Boswellia serrata: an overall assessment of in vitro, preclinical, pharmacokinetic and clinical data. Clin Pharmacokinet. 2011;50(6):349-369. doi:10.2165/11586800-000000000-00000
4. van Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Int J Endocrinol. 2017;2017:7454376. doi:10.1155/2017/7454376
5. Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-149. doi:10.2174/1874325001206010143
Many people have been prescribed statin drugs to help with cholesterol levels and heart health. While these medications are very important, they can also deplete levels of nutrients the body needs to function properly.
Vitamin K2 is an important nutrient that helps ensure your bones are getting the calcium they need, but did you know it also has powerful benefits for memory? Learn more from Amanda Williams, MPH.
Invite Health Podcast, Episode hosted by Jerry Hickey. Ph
Is it safe to eat Vitamin K-rich foods while you’re on a blood thinner? Can you take your multivitamin if it has Vitamin K in it while you’re on a blood thinner? The answer is absolutely yes. Eat those vegetables, eat that fruit, take that multivitamin and get healthy. But there is one exception, and that’s Warfarin, also known as Coumadin.
Vitamin K is a fatty-soluble vitamin. You have to take it with food for it to be absorbed. Evidence shows that many Americans are low in this vitamin because of our lifestyle and eating habits. You need two forms of this nutrient – K1 and K2.†
Vitamin K is needed for strong bones. It helps create the receptor sites for calcium on the organic matrix on the foundation of the bone that’s made out of collagen and you need Vitamin K to take the calcium out of your blood and shove it into the bone. It does this by activating a proteinaceous enzyme called osteocalcin. We call that carboxylation. The osteocalcin grabs the calcium and brings it into the bone. There’s a second enzyme that’s important called matrix Gla-protein that is also Vitamin K-dependent. That’s the thing that grabs the calcium in the bloodstream and brings it over to the bone, so you have a handoff there. You have matrix Gla-protein picking up the calcium out of the bloodstream and bringing it over to the bone, where it hands it off to osteocalcin to firmly shove it into the bone.†
Learn more about the bone building process and the importance of Vitamin K by tuning into the full podcast episode.
What about blood clotting?
Vitamin K is a gatekeeper for blood clotting. It helps prevent you from bleeding to death if you have a wound or cut or are getting surgery, but at the same time, it can help prevent a blood clot that can lead to a stroke or a heart attack. Vitamin K smacks into the blood thinner Coumadin, so everyone thinks that it is a blood thickener. It’s not. It’s a regulator. Vitamin K prevents bleeding after a cut, so it is essential for water-soluble clotting factors to activate blood clotting, like blood clotting factors 2, 7, 9 and 10, as well as Protein Z. Protein Z is a member of the coagulation cascade. Coagulation means creating a clot. These are a group of blood proteins that lead to the formation of blood clots. Protein Z is Vitamin K-dependent.†
So what about preventing blood clots with Vitamin K? This vitamin is an essential factor to activate Protein S and Protein C. People who lack Protein S and Protein C are likely to develop blood clots. Protein S and Protein C work together to help prevent improper clotting such as in a pulmonary embolism, deep vein thrombosis, stroke or heart attack. Protein C is a major anticoagulant. It’s naturally circulating in the human body and is Vitamin K-dependent. You need Vitamin K to keep Protein C active because you don’t want a stroke or heart attack. This activated form, along with the Protein S degrades clotting factors. You need enough of it and it has to work well to protect you from blood clots. If you lack either Protein C or Protein S genetically or because you lack Vitamin K, it can lead to thrombophilia, which is a tendency to develop blood clots.†
Tune into the full podcast episode to learn more about the functions of Protein C and Protein S.
Types of Vitamin K
There are three types of Vitamin K. There’s the synthetic one that they sell as a prescription. That doesn’t seem to work so well for certain activities such as building bone. Then, there’s Vitamin K1 and Vitamin K2.†
Vitamin K1 is called phylloquinone or phytonadione. It’s found in green leafy vegetables like broccoli, kale, brussels sprouts, spinach and lettuce, but also in asparagus, green beans and some vegetable oils. Most of this vitamin in our American diet is K1. Vitamin K2 is more in fermented foods. You can get it in meats, like a steak or a chicken leg. It is called menaquinone and there’s a whole bunch of different varieties of it. It’s found in fermented dairy products like yogurt, kefir and cheeses, as well as fermented soy foods like tempeh and miso.†
The absorption rate of K1 from a supplement is approximately 80%. The absorption from food is significantly lower. Even if a food has a lot of K1, you don’t absorb it that well. Vitamin K2 is better absorbed from foods.†
Listen to the full podcast episode for more details on how to take Vitamin K and why it’s important for the body.
Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.