Would you give up one snack a day if it meant you could live a disease-free life? Because that could be all that’s standing between you and the ticking cancer-causing time bomb in your body…
Would you give up one snack a day if it meant you could live a disease-free life? Because that could be all that’s standing between you and the ticking cancer-causing time bomb in your body…
With no obvious red flags to alert you, low-grade inflammation often flies under the radar. Most people don’t have a single symptom. And even if you do have symptoms, they’re probably ones you could easily shrug off — like occasional constipation, congested sinuses or fatigue.
But don’t let its low-profile fool you. It’s serious. So serious that it’s been linked to every major disease out there, including heart disease, Alzheimer’s, autoimmune diseases — and, of course, cancer.
In fact, the link between cancer and this covert form of inflammation is probably the strongest… and the scariest…
Just recently a research study published in the journal Genome Biology demonstrated that chronic, low-grade inflammation actually interacts with your genes in a way that spurs on the growth of tumors.
But the good news is this: Even if you can’t determine the cause of your inflammation, there’s one simple think you can do right now to put out its fire…
Restricting your caloric intake is a simple dietary change that can significantly lower your chronic inflammation levels.
Now, I’m not talking about anything crazy here… you don’t need to starve yourself. You just need to reduce your calorie intake up to 25 percent.
You might be a little hungry while your body adjusts. But in the long run, it could save your life.
Researchers from Tufts University found that reducing your calorie intake by 25 percent for two years, slashes your inflammation levels without causing any negative effects to your immune system.
This is quite a breakthrough. Especially since, in the past, calorie restriction has been shown to reduce inflammation but also hamper your immunity. Now researchers have finally demonstrated that calorie restriction done right can keep your inflammation levels low and your immune function high.
The key, it seems, is making sure you still get the right amount of protein, vitamins and minerals. And one way to do that is by choosing low-calorie, high-nutrient foods. Some of your best options are:
Dark leafy greens like kale and spinach
Cruciferous vegetables like cauliflower and broccoli
Berries like blueberries and strawberries
Protein-rich foods like chicken breast, eggs, shrimp and beans
Mushrooms, cucumbers, tomatoes, onions and a long list of other fruits and vegetables
Does 25 percent seem like too much at first? Researchers say just cutting your calorie intake by 10 to 15 percent could be enough to keep chronic inflammation from taking root in your body (but you may want to aim for the full 25 percent eventually).
So, if you’re a woman who eats about 1,800 calories per day, for example, that would mean cutting out 180 to 270 calories per day. That’s about four pieces of whole grain bread or a half a bagel, give or take. The guys may need to give up a little more, but it’s a small price to pay for a disease-free life.
Editor’s note: Cancer in American is horribly outdated and ineffective. That’s why cancer-fighting revelations, like you’ve just read really matter. Dr. Michael Cutler’s guide, Surviving Cancer, is a compendium of natural cancer-fighting resources to help you AVOID cancer at all costs – including alternative therapies already approved in other countries, and foods, nutrients and supplements you should know about. Click here to get it today!
Sources:
Aran et al. “Widespread parainflammation in human cancer.” Genome Biology (2016).
N. Meydani, et al. “Long-term calorie restriction inhibits inflammation without impairing cell-mediated immunity: A randomized controlled trial in non-obese humans.” Aging, July 2016.
In the U.S. alone, more than 60,000 chemicals are used in industry, agriculture and household products, none of which require real safety testing. Despite their widespread use, these chemicals pose real harm, and none of us are immune… Dr. Isaac Eliaz
In the U.S. alone, more than 60,000 different chemicals are used in industry, agriculture and household products, none of which require real safety testing. These include flame retardants, pesticides and hydrocarbons and many other everyday pollutants, including byproducts of industrial processes, believed to be responsible for adverse neurodevelopmental conditions.
Despite their widespread use and assumed safety, independent research demonstrates that these chemicals pose real harm, particularly to vulnerable populations such as pregnant women, babies and children. But none of us are immune…
Common culprits
Here are some of the more common chemicals linked to neurodevelopmental disorders such as ASD (autism spectrum disorder), ADD/ADHD, learning disabilities, and other developmental disorders:
Phthalates, found in plastics
Organophosphate (OP) pesticides
Polybrominated diphenyl ethers (PBDE) flame retardants, found in furniture, electronics, household dust
Combustion-related air pollutants
Lead
Mercury
Polychlorinated Biphenyls (PCBs)
Many others…
If we want to support health against this constant barrage of harmful chemicals and pollutants, we need strategies to safely remove toxins and heavy metals from our bodies, and prevent their re-accumulation.
Improving our natural detox functions
While cells and certain organs are actually quite good at removing toxins, they simply can’t handle the kind of toxic load we face today. Despite the best efforts of our organs of elimination including the liver, kidneys, skin, immune system, lungs and GI tract, many toxins remain lodged in the body.
In my practice, detoxification is a starting point in the treatment of numerous chronic illnesses, including cancer, Lyme disease, heart disease, autoimmune disease and many others. Gently removing toxins from the circulation and digestion first is a key strategy.
There are a number of important botanicals that support this process, such as modified citrus pectin (MCP) and sodium alginates. These are gentle agents that support the body’s ability to remove toxic metals such as lead, mercury and arsenic, as well as environmental toxins such as certain pesticides. This combination has been clinically shown to safely remove toxic metals without affecting essential minerals as so many other detox agents do.
For deeper detoxification, I recommend additional botanicals and nutrients to support the liver, kidneys, skin and other detox organs. The goal is to enhance the body’s natural detox mechanisms, including the critical process of methylation, and encourage antioxidant activity to help neutralize free radicals generated by toxic body burden. We also want to support the body’s vitality so that we have enough energy during detox.
Here are some ingredients that can support these actions:
Milk thistle seed extract
Dandelion leaf
Cilantro leaf
Astragalus root
Goldenrod
Chinese salvia
N-Acetyl Cysteine (NAC)
Alpha Lipoic Acid
L-Methionine
Calcium D-glucarate
Of course, an organic diet emphasizing whole, unprocessed foods, lots of green vegetables, and plenty of filtered water and herbal teas also provides critical detox support and supplies important phytonutrients to protect the body’s vital systems.
Regular exercise is another key modality that most of us overlook with our busy schedules. A 20 minute walk everyday can do wonders for your health, and is critical during detox to prevent toxins from getting stuck in transit.
There are also a number of therapies that can help clear the body’s detox channels and support overall health. Infrared saunas or regular saunas encourage sweating, one of our most important detox pathways. Acupuncture can help support the liver and other detox organs. Lymphatic massage is also helpful to get the lymph moving and increase blood flow, important when toxic burden, chronic inflammation or illness cause sluggish lymphatic drainage.
Today, environmental toxicity has become an immediate problem that requires an urgent solution. Yes, we absolutely need more aggressive regulations and protections for consumers. But we also need to regularly support the body’s abilities to eliminate toxins, safely and naturally.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Gratitude begins with a thought. If believed, it grows into that wonderful feeling of “well-being” that begets balance and wholeness in the entire body. The really good news is that you can experience gratitude whenever you wish…
Gratitude begins with a thought. If believed, it grows into that wonderful feeling of “well-being” that begets balance and wholeness in the entire body.
The really good news is that you can experience gratitude whenever you wish…
The very thoughts of relief, of peace, protection, connection, abundance and joy can bring about this feeling. And how you think and feel about the events of your life — your perspective — provides a basis for your physical well-being.
Make the best of stress
Stress is defined as a psychological stimulus producing disturbing physiological reactions, leading to illness. In other words, stress is to perceive something as negative and then continue to respond poorly to life events. Stress, by this definition, can make us sick.
A different kind of stress is the good stress, the kind of stress that we respond to properly. By choosing to perceive an event as positively as possible, we bless our lives and others’ lives, and eventually overcome unwanted outcomes. This is called eustress which creates health, happiness and fulfillment.
Many “problems” may be seen from different perspectives, and multiple solutions are usually available. If you choose to turn any stress in your life to eustress, much more “good news” appears in your life as a result of your positive perception.
And the habit of seeing the positive creates an environment for gratitude to develop. Over time you may begin to see how the value of positive perception influences the outcome of events that come your way, and experience far-reaching benefits — confirmed by research — in just about every aspect of your life…
Top 7 Scientifically Proven Benefits of Gratitude
Gratitude improves physical health.
Gratitude can “lower blood pressure, improve immune function and heart health, optimize cholesterol levels and help you sleep better. Grateful people experience fewer aches and pains and they report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Another study found that gratitude lowers inflammation and improves heart rate variability in patients with Stage B Heart Failure.
Gratitude improves psychological health.
Gratitude reduces lifetime risk for depression, anxiety, and substance abuse disorders, and is a key resiliency factor in the prevention of suicide. Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. It’s the most significant variable for our ability to live long, healthy and happy lives.
Recent research also shows that expressing gratitude leads to other kinds of positive emotions, such as enthusiasm and inspiration, because it promotes the savoring of positive experiences.
Grateful people are more likely to behave in a pro-social manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
Grateful people sleep better.
Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 10 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
Gratitude improves self-esteem.
A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-esteem, which is an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs – which is a major factor in reduced self-esteem – grateful people are able to appreciate other people’s accomplishments.
Gratitude improves sexual fulfillment.
Dr. Amie Gordon reports that couples who expressed appreciation were more committed, more responsive, and more likely to stay together. “These findings provide evidence that gratitude is important for the successful maintenance of intimate bonds.”
The greatest sexual fulfillment, springing from gratitude, is found in long-term, committed relationships. Additionally in “Gratitude Sparks Oxytocin and Love” we see how gratitude triggers what is often called the bonding hormone. The 2015 study, published in the journal Personal Relationships, found that a spouse’s expression of gratitude was the “most consistent significant predictor” of a happy union and that it buffers their negative communication.
Gratitude enhances short-term memory.
Cognitive functioning and mental focus are actually increased when negative thoughts and judgments are replaced with thoughts and gestures of gratitude. Research shows that negative thoughts hinder short-term memory. “A positive outlook keeps the mind uncluttered from those kinds of thoughts that interfere with your ability to function (mentally) at a high level,” said Bart Rypma (Journal of Affective Disorders.)
Gratitude can increase your wealth.
Gratitude has been show to increase happiness which in turn has been known to have a positive impact on earnings. Adolescents who report higher levels of happiness go on to earn more as adults. Managers who thank their employees experience harder work and increased output – in one study 50% increase. Studies have shown that restaurant customers come back and tip more if they are thanked for their generosity. Simply writing “thank you” with a smiley face on their checks produces consistently higher tips.
References
Stress Definition by The American Heritage® Stedman’s Medical Dictionary
Justin R. Garcia et al. Variation in Orgasm Occurrence bySexual Orientationin a Sample of U.S. Singles. The Journal of Sexual Medicine, Volume 11, Issue 11, pages 2645–2652, November 2014
Amie M. Gordon et al., To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. Journal of Personality and Social Psychology, Vol 103(2), Aug 2012, 257-274
Watson. Bridging the Love, Sex, and Gratitude Gap. Psychology Today.
Adler MG, Fagley NS. Appreciation: Indivdual Difference in Finding Value and Meaning as a Unique Predictor of Subjective Well-Being. Journal of Personality February 2005.
Emmons RA, McCullough ME. Counting Blessing Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social PsychologyFebruary 2003.
Redwine LS1,Henry BL,Pung MA, Wilson K, Chinh K, Knight B, Jain S, Rutledge T, Greenberg B, Maisel A, Mills PJ. Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure. Psychosomatic Medicine 2016 May 16
Wong YJ1, Owen J2, Gabana NT1, Brown JW3, Mcinnis S4, Toth P5, Gilman L1. Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial.Psychotherapy Research 2016 May 3:1-11
Grant AM, Gino F. A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior. J Pers Soc Psychol. 2010 Jun; 98(6):946-55.
Sansone RA, et al. Gratitude and Well Being: The Benefits of Appreciation. Psychiatry(Nov. 2010): Vol. 7, No. 11, pp. 18–22.
If you only turn to cranberries for bladder help, you’re missing out. The benefits of this underrated berry are so great, researchers believe they are just beginning to understand the superpowers cranberries can bestow on the human body. Jenny Smiechowski
What’s the first thing you do when you feel the burning pain of a urinary tract infection coming on? Reach for the cranberry juice, of course. And you’re not the only one. Cranberry juice is the go-to remedy of UTI-sufferers everywhere. Nowadays, even your doctor is probably on-board with using cranberries to promote bladder health. The body of research behind it is that strong. Researchers have been studying the cranberry’s effect on your bladder for over 50 years. And one recent study found that chronic UTI-sufferers cut the frequency of their infections by 40 percent just by drinking a glass of cranberry juice every day.
But if you only turn to cranberries for your bladder emergencies, then you’re missing out. Because the health benefits of this tart little berry are whole lot sweeter than you ever thought…
In the latest issue of Advances in Nutrition, a team of international researchers decided that cranberries don’t just benefit your bladder, they benefit your whole body. Scientists have known for a while now that cranberries are packed with cancer-fighting polyphenols. But now they also know that cranberries contain other bioactive compounds that work with these polyphenols to:
Improve your gut health
Strengthen your immune system
Keep your heart healthy
Balance your blood sugar
In fact, the health benefits of this well-known but often underrated berry are so great, that researchers believe they are just beginning to understand the many ways cranberries can help the human body.
“The bioactives in cranberry juice, dried cranberries and a variety of other cranberry sources have been shown to promote an array of beneficial health effects,” said Jeffrey Blumberg, PhD, of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “Given the complex nature and diversity of compounds found in berry fruits and how they interact with each other, I believe we have only scratched the surface when it comes to identifying the potential power of the cranberry.”
Of course, when it comes to treating UTIs, cranberries are effective because they prevent bacteria from taking root in your body. And it’s this ability that’s gotten a lot of attention recently — especially as antibiotic resistance becomes a bigger and bigger problem.
In fact, researchers from UMass Dartmouth recently concluded that cranberries could play an important role in antibiotic development down the line. That’s because cranberries contain compounds known as proanthocyanidins (PACs) that block bacteria from adhering to your tissues. And if bacteria can’t adhere to you, they can’t infect you.
So it turns out this small super-berry does a lot more than just fight a little bladder bacteria…
It promotes whole-body health — which means it’s time to start drinking more than the occasional UTI-related cup of cranberry juice. Drink cranberry juice, take cranberry supplements or eat cranberries daily. Just avoid over-sweetened products like cranberry juice cocktail and canned cranberry sauce… unless it’s Thanksgiving, of course… still homemade is best!
Sources:
B. Blumberg, A. Basu, C.G. Krueger, M. Lila. “Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015.” Advances in Nutrition. July 2016. 7: 759S-770S.
Gupta, B. Song, C. Netob, T.A. Camesanoa “Atomic force microscopy-guided fractionation reveals the influence of cranberry phytochemicals on adhesion of Escherichia coli.” Food & Function Issue 6, 2016.
C. Maki, K.L Kaspar, C. Khoo, L.H. Derrig, A.L. Schild and K. Gupta. “Consumption of a cranberry juice beverage lowered the number of clinical urinary tract infection episodes in women with a recent history of urinary tract infection.” American Journal of Clinical Nutrition. June 2016, v.103 no. 6, 1434-1442.
You may be watching your vitamin D and calcium to "grow strong bones," but inadvertently be placing yourself at higher risk for cardiovascular disease. If you take these medications or eliminate this from your diet, you could be raising your risk.
July 13, 2016
Story at-a-glance
Warfarin and statins may reduce your absorption of vitamin K2, leading to an increased risk of heart disease, stroke, osteoporosis and cancer
Although necessary for your overall health, vitamin D without vitamin K2 may increase your risk of atherosclerosis, heart disease and stroke
Vitamin K2 is found in fermented foods, fermented cheeses and grass-fed meats and dairy products
By Dr. Mercola
Your body is a complex organism, dependent upon the interactions and interrelationships of organs, enzymes, vitamins and hormones. Anytime you take a nutritional supplement, especially at high doses, you affect the balance of others.
For instance, if you take a zinc supplement, you must be wary of a copper imbalance in your body. These two nutrients balance each other, meaning you may suffer from either zinc or copper toxicity if they get out of balance.
The same is true for vitamins K and D. When the ratio between these two is not balanced, it can increase your risk for cardiovascular disease (CVD), stroke and heart attacks.
But vitamin supplements are not the only thing that can cause an imbalance. In a recent review, researchers found a link between medications used to lower cholesterol levels and treat type 2 diabetes and an inhibition of absorption of vitamin K from food.1
Vitamin K was discovered in 1929 as part of an experiment and was associated with blood coagulation, or how your blood clots.2 There are two main forms of the vitamin. Phylloquinone (K1) is found in leafy green plants and menaquinone (K2) is found in animal meat and fermented foods. Your body can also synthesize K2 in your gut.
Vitamin K2 can be divided into subtypes. The two we understand to be important today are MK-4 (short-chain) and MK-7 (long-chain bacterial derived).
Both vitamins K1 and K2 have important functions in your body. K1 is an integral factor in blood clotting and K2 activates proteins that regulate where calcium ends up in your body.3
The importance of vitamin K2 relates to the interaction it has with calcium. How and where calcium is deposited and used by your body has an impact on your dental health, bone health, cardiovascular system and renal (kidney) health. Each of these bodily systems depend upon the correct balance of calcium.4
Your body has limited storage capacity for vitamin K2, but can recycle the vitamin so it can be used multiple times.5 The functions of the vitamin are unique and necessary throughout all your life stages.
Many Drugs Reduce Vitamin K2 Absorption
The review paper associated medications used to treat cardiovascular disease (CVD) and type 2 diabetes with an inhibition of vitamin K2 processes. These negative effects may increase your risk for CVD, diabetes, chronic kidney disease, bone loss and even mental disorders, as a result of poor K2 absorption.6
The research found a shared mechanism between the blood thinner warfarin, statin medications and vegetable oils in the inhibition of vitamin K dependent processes.7The blood thinner warfarin works to reduce coagulation through an antagonistic effect on vitamin K.
This was the design of the drug. Even eating foods with vitamin K can reduce the effectiveness of warfarin. Research has also found that:
Anti-tuberculosis medications or anticonvulsant medications, taken when you are pregnant, may place your newborn at increased risk of vitamin K deficiency8
Use of broad-spectrum antibiotics may alter your gut microbiome and thus reduce the effectiveness of your gut to synthesize vitamin K2. Drug classes associated with this alteration include cephalosporins and salicylates9
Statin medications, developed to reduce cholesterol levels, also have a negative impact on your vitamin K2 absorption and inhibit CoQ10,10 both necessary for a healthy cardiovascular system.
Dr. Hogne Vik, chief medical officer with NattoPharma, a leader in vitamin K2 research and development, says:11
"We are not only finally seeing recognition that vitamin K2 is woefully insufficient in the diet, but there is a growing body of evidence that pharmaceuticals further exacerbate the problem of our limited vitamin K2 status, delivering potentially dangerous consequences for human health."
Interaction Between K2 and Your Cardiovascular System
A significant risk factor in the development of CVD is calcium buildup in your arterial system.12,13 Plaque formation on the walls of your arteries may lead to small pieces breaking off, causing clot formation. This is one of the more common reasons for a heart attack or stroke.14
Calcification of these plaque formations occurs as atherosclerotic disease progresses, which may predict your risk for future cardiovascular events.
A meta-analysis of 30 studies, including over 218,000 participants, found calcification in the arteries was associated with a 300 to 400 percent increased risk of a cardiovascular event (such as a heart attack) or death.15
Vitamin K2 regulates arterial calcification through protein modulation. In one study, those who had the highest amount of vitamin K2 were 52 percent less likely to experience calcification in their arteries and 57 percent less likely to die from heart disease over a seven to 10 year period.16
Insufficient vitamin K2 in your diet may also lead to suboptimal carboxylation and biologically inactive matrix carboxylated glutamate protein (MGP), both leading to lower protection of your cardiovascular system from calcification of the arterial system.17
Vitamin D and Vitamin K2 Need Balance
Vitamin D influences or plays a significant role in dozens of conditions, including:
Deficiency in vitamin D may also contribute to a number of different health conditions, all of which increase your risk of heart disease. These conditions include high blood pressure, type 2 diabetes, atherosclerosis and increased inflammation in your body.18
However, like most other vitamins and nutrients, no one nutrient operates independently of others. For instance, most pasteurized milk is fortified with vitamin D. Manufacturers recognize they have effectively eradicated the natural vitamin D in the milk, necessary for absorption of calcium, and so they add it.
While vitamin D helps you absorb calcium, vitamin K2 directs your body to deposit the calcium in the appropriate places. In other words, it's the vitamin K2 that tells your body to deposit calcium in your bones and teeth, and not in your organs, arteries, muscles or soft tissue.
An effective analogy is that vitamin D is your gatekeeper, allowing the admission of calcium, and vitamin K2 is the traffic cop, telling the calcium where to go. With vitamin D and calcium you'll have the traffic, but without vitamin K2 you'll have a traffic jam and calcium being deposited exactly where you don't want it — in your arteries.
With the push for vitamin D and calcium to "grow strong bones," you may be at risk for CVD if your diet isn't rich in sources of vitamin K2. As an added risk, you may be taking medication or have an altered gut microbiome, reducing the absorption of vitamin K2.
Role of K2 in Osteoporosis
Osteoporosis causes more than 8.9 million fractures worldwide. This means a fracture due to osteoporosis happens every three seconds.19 Worldwide, 1 in 3 women and 1 in 5 men over the age of 50 will experience a fracture related to osteoporosis.
The strength of your bones is related to several factors. Both the density of the bone and formation of the bone are related to the strength of the bone. When you have density without proper formation, your risk of fracture may actually increase. Your body needs several nutrients to build strong bones.20
Vitamin K2, working together with vitamin D, magnesium, phosphorus and calcium, helps your body develop strong bones and may reduce your risk of osteoporosis. This is because nutrients in your body are interconnected in the way they function.
Vitamin K is essential to the proper development of several bone-related proteins, including osteocalcin, MGP and periostin. Vitamin K is also a cofactor in the production of gamma-glutamyl carboxylase (GGCX). Recent research links low levels of GGCX and/or vitamin K2 to bone mineralization defects.21
This means that without vitamin K2 your body produces bone with defects, reducing the strength of the bone and increasing your risk of bone mineralization fractures.22,23
Vitamin K2 Is Also Important for Your Teeth and Cancer Prevention
Vitamin K2 also plays a significant role in the health of your teeth and in preventing cancer. You teeth, like your bones, are storehouses of calcium, which supports the structure and hardness of the teeth.24 The way calcium is deposited in your teeth will either increase the hardness of your tooth or make it more brittle.
Vitamin K2 once again acts like the traffic cop, telling calcium where and how to be used in your teeth. Working together with vitamin D, it also promotes a reduction in tooth decay or cavities.25 The process of depositing calcium in areas of the body where it is not normally found may act like sand in the gears of a machine. In fact, inappropriate calcium distribution may contribute to the development of:
German doctors evaluating the effect of vitamins K1 and K2 on the development and treatment of prostate cancer found that those who consumed the greatest amount of K2 had a 63 percent reduced incidence of advanced prostate cancer.26,27
Vitamin K2 has demonstrated the ability to induce cell destruction in leukemia cells outside the body.28 The vitamin also demonstrated inhibitory effects on myeloma and lymphoma. Following treatment for liver cancer, those who took K2 supplements experienced a 13 percent relapse of the cancer while those who did not experienced a 55 percent relapse rate.29,30
•Do you suffer from health conditions associated with vitamin K2 deficiency? Some of these conditions are listed above.
•Do you eat meats, dairy or cheeses from grass-fed sources? Grass-fed beef and the dairy products from these animals are higher in vitamin K2 and healthier for you.
•Do you eat fermented foods? The bacteria in the fermentation process produce vitamin K2 in the food. Natto (fermented soybeans), is one of the best sources of vitamin K2. I ate it for a while, but the flavor is a bit of a challenge and probably isn't well accepted by the Western palate.
Other fermented foods like kimchi also contain vitamin K2. My favorite way of getting K2 is to ferment my own vegetables using a special starter culture designed with bacteria that produce K2.
•Do you eat Brie or Gouda cheeses or consistently eat liver pate? Fermentation in the cheese produces vitamin K2. Fermented dairy products will provide about one-third the amount per serving of natto. Ideally, I recommend fermented cheeses from raw milk. It is important to note that raw milk in and of itself does not contain K2. The vitamin is produced during the fermentation process.
If these foods aren't a regular part of your diet, then you are likely deficient in vitamin K2 and you may benefit from using a supplement. At this time, there are no reliable tests to determine your level of vitamin K2. However, while it is a fat-soluble vitamin, there is no known toxicity at any dose.
It is important to take your supplement with foods containing healthy fat to increase absorption. Of the two forms of vitamin K2, MK-4 and MK-7, the latter is the more effective supplement to use.
MK-4 is a synthetic product, having a very short biological half-life of about one hour, making it a poor candidate as a dietary supplement. After reaching your intestines, it remains mostly in your liver, where it is useful in synthesizing blood-clotting factors. MK-7 is a newer agent with more practical applications because it stays in your body longer. Its half-life is three days, meaning you have a better chance of building up a consistent blood level. MK-7 is extracted from the Japanese fermented soy product, natto.
