Vitamin K2 and the Calcium Paradox – 2012 book
(subtitle) How a Little-Known Vitamin Could Save Your Life
by Kate Rheaume-Bleue
Amazon look inside the book $4 paper or $9 Kindle
Interview of author by Mercola Dec 2012
CLICK HERE for transcript with highlights by Vitamin D Life
Update from interview 100 ug of vitamin K2 PER 1000 IU of vitamin D
The latest vitamin D dosing recommendations, which call for about 8,000 IU's of vitamin D3 per day if you're an adult, means you'd need in the neighborhood of 800 to 1,000 micrograms (0.8 to 1 milligram/mg) of vitamin K2.
Note: Dr. Cannell of vitamin D Council also recommends 1 milligram of Vitamin K2 independant of Vitamin D dose size
Notes and thoughts from reading the book Henry Lahore, summer 2012
Need to check these interesting ideas from other references
We have been eating less meat which had eaten greens, therefore we have been getting less vitamin K2
We have been eating less organ meat, which has concentration of Vitamin K2 and Vitamin D
Book discusses why Vitamin K2 is so important
Why we should use the MK7 rather than the MK4 form of vitamin K2
Longer half life. Any other reason?
Most animals eat green grass to make K1, then internally create K2 from K1
Humans (and many other carnivores) have lost their ability to make K2 from K1
What is the relationship between drug thinners such as warfin and Vitamin K2 (not just K1)?
Question: How much K2 should I have if I am taking lots of vitamin D2?
Is it proportional to IU or ng or something else
Example: 20 ng vitamin D 90 mcg of Vitamin K2
If I have 100 ng of vitamin D should I take 450 mcg of vitamin K2?
Vitamin K2 directs Calcium to bones and away from soft tissues – such as arteries, kidney, etc.
Thorne's Vitamin K2 Liquid supplies 1 mg of vitamin K2 per drop. Research shows doses up to 15 mg three times daily may be used. MK-4
Thorne 10 drops = 5000 IU vitamin D + 1 mg of K2
MK-4 need to take 3 times per day!
30 ml for $21.50 20 drops per milliter so 600 drops = 60 days = about 35 cents per day
Can some MK-7 convert to K1?
More cheese ==> more vitamin K2, but more cheese appears to decrease Minerals and vitamin D in the body
Interview and video about the book Feb 2012
Table of Contents
Indented notes in italix are by Henry Lahore
Chapter 1 - The Calcium Paradox 1 attached at the bottom of this page
Why you need to read this book, whether or not you take calcium supplements 4
Osteoporosis: Calcium deficiency 5
Atherosclerosis: Calcium excess 8
Why vitamin D won't save us from the Calcium Paradox 10
How vitamin K2 comes to he rescue 12
proteins need helper molecules, called cofactors, in order to work
Diseases associated with Vitamin K2 deficiency include:osteoporosis, atherosclerosis, some cancers, diabetes, varicose veins, wrinkles, cavities, Crohn's, kidney
The calcium cycle of life 18
We all need more: Vitamin K2 deficiency is widespread 19
Chapter 2 - The Undiscovery and Rediscovery of Vitamin K2 23
A brief introduction to vitamin K: A tale of two nutrients 24
The mysterious activator X 27 Finally understanding vitamin K2 after 70 years:
What it is and isn't 39
Vitamin K1: Greens and clotting 41
Vitamin K1 deficiency is rare and obvious 43
People get enough K1 in diet and it is recycled in the body, if not blocked by the drug Warfarin
Vitamin K1 deficiency manifested in nose bleeds, bleeding gums, easy bruising, heavy menstrual periods
Vitamin K2: Animal fat and calcium metabolism 44
Vitamin K2 deficiency is common and invisible 45
Vitamin K2 is not recycled in the body. Can develop a Vitamin K2 deficiency in the body in as little a 7 days
Vitamin K2: A new essential nutrient 47
Chapter 3 - How Much Vitamin K2 Do We Need, and 49 How Do We Get It?
The grass-fed vitamin 53
Yellow or orange fat has the most vitamin K2. color of egg yokes
The pastured egg hunt 56
Ghee and butter oil from grass-fed cows 61
Yet another reason to avoid trans fat 63
Margarine etc. has DHA which restricts the meager conversion of K1 into K2
Two types of vitamin K2 65
It currently appears that K5 - K9 all have the same health benefits
Natto, the slimy superfood 69
The prefectures in Japan consuming more natto have the least hip fractures
Natto also contains vitamin PQQ, which benefits health of the skin
Recommended vitamin K2 intake 74
Vitamin K2 from supplements 76
Vitamin K2: Friend or foe of blood-thinning medications? 80
Chapter 4 - Vitamin K2: The Ultimate Antiaging Vitamin 85
The triage theory of aging 86
Vitamin K family has only once function: to carboxylate (activate) vitamin K-dependent proteins
Vitamin K2 for heart health 89
Rethinking cholesterol 90
Atherosclerosis: Plaque accumulation 92
A century ago butter was soft and orange in the summer and had lots of vitamin K2
Cottonseed oil was added to cow feed and butter become firm all year, but lost its color
What really causes heart disease? 95
Men in Netherlands with the highest intake of K2 were 52% less likely to get severe aortic calcification
Vitamin K2 trumps K1 for heart health 96
You can reverse heart disease 97
Adding K2 to the diet will reduce arterial calcium content by 50% within 6 weeks
How much is enough? 100
Even more evidence for vitamin K2 and heart health 100 Vitamin D deficiency: 102
Vitamin K2: Building better bones 102
The renovation of you 103
Calcium alone is not enough 104
Vitamin D increases both the demand for vitamin K2 and the potential to benefit from K2
Vitamin K2: The missing link for bone health 106
Random controlled trial found the MK-7 helped keep bone after organ transplant
Testing for your vitamin K2 levels 109
Best current test for Vitamin K2 deficiency is testing for inactive osteocalcin
Vitamin K2 for Alzheimer's disease 110
People with Alz consume 1/2 the vitamin K as others
It appears that vitamin K benefits Alz - but not thru the normal pathways
Alz is sometimes called type 3 diabetes, and vitamin K helps prevent types 2 and 3 diabetes
Vitamin K2 for wrinkle prevention 114
The way we were 115
Taking large amounts of Vitamin D makes more MGP, but need more vitamin K to activate it
Vitamin K2 for healthy veins 117
Aging well with vitamin K2 119
Chapter 5 - Even More Health Benefits of Vitamin K2 121
Vitamin K2 for diabetes 122
2nd highest concentration of vitamin K2 is in the pancreas
Non-diabetics taking vitamin K2 for just one week cuts their 2 hour post meal insulin production in half
Vitamin K2 for arthritis 126
K2 for brain and neurologic health 127
Vitamin K2 for cancer prevention 129
Vitamin K2 for kidney disease 137
Vitamin K2 for fertility 138
Vitamin K2 for normal facial development 140
Vitamin K2 for easier labor 147
Vitamin K2 for strong bones 150
Vitamin K2 for dental health 151
Anatomy of a tooth 152
Chapter 6 - Measuring Your Vitamin K2 Levels 161
Undercarboxylated osteocalcin (ucOC) tests 163
absolute and ratio (not available to the public yet) tests
Bone density scanning 168
Tracking your plaque 172
Chapter 7 - Vitamins K2, A and D: Better Together 181
A, D and K2: A balancing act 182
Understanding vitamin A 185
Carrots DO NOT contain Vitamin A, Consumption of Vitamin A rick foods has declined precipitously over the last century
Understanding vitamin D 204
Are vitamins A and D hormones? 219
What about vitamin E? 221
Chapter 8 - Toward a New Definition of Nutritious 225
Defining a healthy diet 229
A whole grain of truth 230
Calcium and magnesium 233
Endnotes 237
Index 267