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Plays a stellar role in the liv [Tyler] where it’s needed to synthesize functionally active forms of several coagulation factors.
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Also critical for maintaining bone strizength by acting as a straight-up enabler of this enzyme called gamma carboxylase. The pocket protector jargon need not reside in your dome. I’m just saying. This is how it’s done. Gamma yada yada, in turn, activates vit K-dependent proteins in bone, and some of those are flat-out vital for bone matrix to continue being John Wick-strong.
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· PHYLLOQUINONE (K1): predominant form in the diet. Made by plants, green vegetables (kale, spinach, broccoli, chicory), some fruits (kiwi), hhherbs (sage, thyme, parsley). Soy oil’s got some robust amounts too.
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· MENAQUINONES (K2): several subtypes varying in side chain [wallet] length. Made by intestinal bacteria so its distribution is way more confined in the diet; mainly cheese, meat & eggs. And natto.
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o However much is actually made depends on the types + distribution of bacteria in your bowel [ing team]. . .
Adult human babes need ~90 mcg/day. Adult human dudes, 120 mcg. It’s a bit variable though, especially with regard to age and ethnicity.
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Despite K being fat soluble, body deposits aren’t much; they’re easily depleted without regular intake. The majority of ingested K is cleared within 24 hrs.
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How to test:
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Bit annoying. Any abnormal lipid profile could impact results. It’s fat soluble, with a bunch of different forms, and plasma values alone aren’t sufficient to assess real status. PT (prothrombin time), a coagulation test, could reflect deficiency. For K2 specifically, have some nerds quantify OCN (osteocalcin) for you. .
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If you got diabetes or you’re obese, you might be low cuz of reduced intestinal bacteria activity.
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-Sources below ⬇-
Vermeer C. Vitamin K: the effect on health beyond coagulation – an overview. Food Nutr Res 2012;56. http://dx.doi.org/10.3402/fnr.v56i0.5329. · Atkins GJ, Welldon KJ, Wijenayaka AR, et al. Vitamin K promotes mineralization, osteoblast-to-osteocyte transition, and an anticatabolic phenotype by {gamma}-carboxylation-dependent and -independent mechanisms. Am J Physiol Cell Physiol 2009;297:C1358–67.http://dx.doi.org/10.1152/ajpcell.00216.2009. · Shearer MJ. Vitamin K. Lancet 1995;345:229–34. · Elder SJ, Haytowitz DB, Howe J, Peterson JW, Booth SL. Vitamin k contents of meat, dairy, and fast food in the u.S. diet. J Agric Food Chem 2006;54:463–7. http://dx.doi.org/10. 1021/jf052400h. · Beulens JWJ, Booth SL, van den Heuvel EGHM, et al. The role of menaquinones (vitamin K2) in human health. Br J Nutr 2013;110:1357–68. http://dx.doi.org/10.1017/S0007114513001013 . · Weber P. Vitamin K and bone health. Nutrition 2001;17:880–7. · Booth SL, Al Rajabi A. Determinants of vitamin K status in humans. Vitam Horm 2008;78:1-22. . http://dx.doi.org/10. 1016/S0083-6729(07)00001-5. · Cosso R, Falchetti A. Vitamin K and bone metabolism: the myth and the truth. Expert Rev Precis Med Drug Dev 2016;1: 301–17.http://dx.doi.org/10.1080/23808993.2016.1174061. · Suttie JW. Vitamin K and human nutrition. J Am Diet Assoc 1992;92:585–90. · Saltzman JR, Russell RM. The aging gut. Nutritional issues. Gastroenterol Clin North Am 1998;27:309– · Kanellakis S, Moschonis G, Tenta R, et al. Changes in parameters of bone metabolism in postmenopausal women following a 12-month intervention period using dairy products enriched with calcium, vitamin D, and phylloquinone (vitamin K(1)) or menaquinone-7 (vitamin K (2)): the postmenopausal health S. Calcif Tissue Int 2012;90:251–62. http://dx.doi.org/10.1007/s00223-012-9571-z. · Bleau C, Karelis AD, St-Pierre DH, Lamontagne L. Crosstalk between intestinal microbiota, adipose tissue and skeletal muscle as an early event in systemic low-grade inflammation and the development of obesity and diabetes. Diabetes Metab Res Rev 2015;31:545–61. http://dx.doi.org/10