4 ms·

Take Vitamin K2 with Vitamin D: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ As an aside, starti

Take Vitamin K2 with Vitamin D: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ As an aside, starting Vitamin K2 a few months ago has given me a noticeable increase in energy and focus, make of that what you will. Vitamin K2 is one of those somewhat hard to get vitamins in a typical American diet.

asow92 3y ago
+1 for K2 + D, and for those who are looking for food sources of K2: fermented foods like sauerkraut, kimchi, and kefir are also good sources.
- ekianjo 3y ago
  Natto as well
- GoldenRacer 3y ago
  As a note: lots of sauerkraut sold in stores (at least in America) isn't actually fermented but just cabbage soaked in vinegar which is shelf stable. If you want the fermented kind, make sure you get it from the refrigerated section and check the ingredients and it should not have vinegar.
  - asow92 3y ago
    That's a great point and is definitely true.
  - snapplebobapple 3y ago
    Or just make it yourself, it's dead simple to do, especially with all the silicone waterless airlocks for mason jars showing up on amazon under cheap chinesium brand names (the original masontops product was more expensive)
- numpad0 3y ago
  Looks like nori seaweed sheets, some herbs including parsley and basil, egg yolks, soybean and grapeseed oils, and cheeses contain K2 as well(in rough order of concentration). In case anyone isn't sure about kimchi and natto every few days, but "for better cognitive ability" would be a nice excuse usable for occasional sushi rolls, stir-fries, just a bit of extra Parmesan, maybe even fries :p
psychphysic 3y ago
OP article shows no clinical or statistical difference for heart disease. Why not just take a multi vitamin and think not much of it. Probably everyone is low on vitamin D atleast at some point in the year and it costs next to nothing to just have a few other vitamins along for the ride.
- Aerroon 3y ago
  It could also be that the study amount isn't enough. 60000 IU in a "monthly oral dose" seems like a poor way of going about it. First, it would average out to only 2000 IU/day and second, if there are absorption issues with either taking such a high dose at once or the person didn't eat enough fat or something you're going to absorb even less of it. These doses are kind of laughable compared to what you get from the sun: >A minimum erythema dose (1 MED) amounts to about 30 minutes midsummer midday sun exposure in Oslo (=20 mJ/cm2). Such an exposure given to the whole skin surface is equivalent to taking between 10,000 and 20,000 IU vitamin D orally, i.e. as much as 250-500 μg vitamin D https://pubmed.ncbi.nlm.nih.gov/19667143/ https://pubmed.ncbi.nlm.nih.gov/19667143/ Sure, you might not have your entire skin exposed, but I'm the past we didn't only get 30 minutes of sun exposure either. It might just be that they didn't see any significant effect because the vitamin D supplementation wasn't high enough. Multivitamins probably aren't going to give you enough either. Maybe if you take take them with 8g of fat and no caffeine, but even then it would depend on the multivitamin.
  - psychphysic 3y ago
    2000ui/day is quite a lot. Most supplements are 10ug / 400iu. Especially as it's a 5 year study. With 4000ui per day being the safe limit for someone who's not monitoring levels. (Too much vitamin D is pretty grim because of the effects on calcium levels). Once you get into checking levels you lose all benefits of a simple intervention.
    - Aerroon 3y ago
      >Most supplements are 10ug / 400iu. Especially as it's a 5 year study. That's because an error was made when the RDAs were initially assessed. 400 IU is going to have no effect. I believe in the above link if the sunlight study they even mention that interventions below 1500 IU/day have no effect. >Too much vitamin D is pretty grim because of the effects on calcium levels Sure, but I wonder about this 4000 IU limit. Experts also royally screwed up last time with their suggestions that have had an impact for years . This was such a monumental screw up that somehow took decades to address: >A statistical error in the estimation of the Recommended Dietary Allowance (RDA) for Vitamin-D was recently discovered, indicating that 8895 IU/day are needed for 97.5% of individuals to achieve values ??50 nmol/l, analyzing correctly the same data used by the Institute of Medicine. [0] >Since all-disease mortality is reduced to 1.0 with serum vitamin D levels ≥100 nmol/L, we call public health authorities to consider designating as the RDA at least three-fourths of the levels proposed by the Endocrine Society Expert Committee as safe upper tolerable daily intake doses. This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. [0] That being said, I'm unsure if I would supplement 8000 IU either, but 2000 a day for a study still seems low. Apparently it's not that easy to get vitamin D toxicity: >A total of 127,932 serum/plasma 25(OH)D measurements were performed on 73,779 unique patients. Of these patients, 780 (1.05%) had results that exceeded 80 ng per mL and 89 patients (0.12%) had results that exceeded 120 ng per mL. Only 4 patients showed symptoms of vitamin D toxicity. Three of these cases involved inadvertent misdosing of liquid formulations. [1] Although, it's important to keep in mind that others could've had problems, but just not shown identifiable symptoms. [0] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/ [1] https://academic.oup.com/labmed/article/49/2/123/4807321 https://academic.oup.com/labmed/article/49/2/123/4807321
digitalsushi 3y ago
any time i take a vitamin i chug a huge class of water with it, which i am generally bad at. it's hard for me to decide whether it's my vitamin or just getting hydrated for once...
- asow92 3y ago
  Not sure how true this is, but I've also heard that having a small snack or meal before taking the supplement will make it more "bioavailable"
  - treprinum 3y ago
    Don't forget to wrap your vitamin with fat and spring a bit of black pepper over it...
    - asow92 3y ago
      I get the fat, but what is the function of the black pepper?
      - treprinum 3y ago
        Bioperine.
      - vlod 3y ago
        I believe absorption. It's often added to turmeric suppliments [0]. From nutritionfacts.org: "How Do Turmeric and Black Pepper Work Together?" [1] [0] https://www.amazon.com/gp/product/B019U8KR4G https://www.amazon.com/gp/product/B019U8KR4G [1] https://nutritionfacts.org/blog/why-pepper-boosts-turmeric-blood-levels/ https://nutritionfacts.org/blog/why-pepper-boosts-turmeric-b...
  - ompogUe 3y ago
    Depends on what it is. Fat helps D absorb, protein helps NAC
- ompogUe 3y ago
ompogUe 3y ago
Added K2 to my regimen a while back when I learned it and vitamin D are needed together for calcium absorption. Too much D w/o K2 appears to make bones more brittle. As mentioned above, it's not abundant in the western diet. I wonder if places where there is more K2 in the diet have less osteoporosis?
zingababba 3y ago
K2 also is notorious for not agreeing with many people. Just do a little searching and you will find many anecdotes of K2 causing heart palpitations, muscle pain, bone pain, insomnia. Personally K2 in either MK4 or MK7 form causes me /extreme/ insomnia and /extreme/ bone pain. My experiment with MK7 was particularly horrifying because of the long half life (2-3 days.)

asow92 3y ago

+1 for K2 + D, and for those who are looking for food sources of K2: fermented foods like sauerkraut, kimchi, and kefir are also good sources.

ekianjo 3y ago
Natto as well
GoldenRacer 3y ago
As a note: lots of sauerkraut sold in stores (at least in America) isn't actually fermented but just cabbage soaked in vinegar which is shelf stable. If you want the fermented kind, make sure you get it from the refrigerated section and check the ingredients and it should not have vinegar.
- asow92 3y ago
  That's a great point and is definitely true.
- snapplebobapple 3y ago
  Or just make it yourself, it's dead simple to do, especially with all the silicone waterless airlocks for mason jars showing up on amazon under cheap chinesium brand names (the original masontops product was more expensive)
numpad0 3y ago
Looks like nori seaweed sheets, some herbs including parsley and basil, egg yolks, soybean and grapeseed oils, and cheeses contain K2 as well(in rough order of concentration). In case anyone isn't sure about kimchi and natto every few days, but "for better cognitive ability" would be a nice excuse usable for occasional sushi rolls, stir-fries, just a bit of extra Parmesan, maybe even fries :p

psychphysic 3y ago

OP article shows no clinical or statistical difference for heart disease. Why not just take a multi vitamin and think not much of it. Probably everyone is low on vitamin D atleast at some point in the year and it costs next to nothing to just have a few other vitamins along for the ride.

Aerroon 3y ago
It could also be that the study amount isn't enough. 60000 IU in a "monthly oral dose" seems like a poor way of going about it. First, it would average out to only 2000 IU/day and second, if there are absorption issues with either taking such a high dose at once or the person didn't eat enough fat or something you're going to absorb even less of it. These doses are kind of laughable compared to what you get from the sun: >A minimum erythema dose (1 MED) amounts to about 30 minutes midsummer midday sun exposure in Oslo (=20 mJ/cm2). Such an exposure given to the whole skin surface is equivalent to taking between 10,000 and 20,000 IU vitamin D orally, i.e. as much as 250-500 μg vitamin D https://pubmed.ncbi.nlm.nih.gov/19667143/ https://pubmed.ncbi.nlm.nih.gov/19667143/ Sure, you might not have your entire skin exposed, but I'm the past we didn't only get 30 minutes of sun exposure either. It might just be that they didn't see any significant effect because the vitamin D supplementation wasn't high enough. Multivitamins probably aren't going to give you enough either. Maybe if you take take them with 8g of fat and no caffeine, but even then it would depend on the multivitamin.
- psychphysic 3y ago
  2000ui/day is quite a lot. Most supplements are 10ug / 400iu. Especially as it's a 5 year study. With 4000ui per day being the safe limit for someone who's not monitoring levels. (Too much vitamin D is pretty grim because of the effects on calcium levels). Once you get into checking levels you lose all benefits of a simple intervention.
  - Aerroon 3y ago
    >Most supplements are 10ug / 400iu. Especially as it's a 5 year study. That's because an error was made when the RDAs were initially assessed. 400 IU is going to have no effect. I believe in the above link if the sunlight study they even mention that interventions below 1500 IU/day have no effect. >Too much vitamin D is pretty grim because of the effects on calcium levels Sure, but I wonder about this 4000 IU limit. Experts also royally screwed up last time with their suggestions that have had an impact for years . This was such a monumental screw up that somehow took decades to address: >A statistical error in the estimation of the Recommended Dietary Allowance (RDA) for Vitamin-D was recently discovered, indicating that 8895 IU/day are needed for 97.5% of individuals to achieve values ??50 nmol/l, analyzing correctly the same data used by the Institute of Medicine. [0] >Since all-disease mortality is reduced to 1.0 with serum vitamin D levels ≥100 nmol/L, we call public health authorities to consider designating as the RDA at least three-fourths of the levels proposed by the Endocrine Society Expert Committee as safe upper tolerable daily intake doses. This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. [0] That being said, I'm unsure if I would supplement 8000 IU either, but 2000 a day for a study still seems low. Apparently it's not that easy to get vitamin D toxicity: >A total of 127,932 serum/plasma 25(OH)D measurements were performed on 73,779 unique patients. Of these patients, 780 (1.05%) had results that exceeded 80 ng per mL and 89 patients (0.12%) had results that exceeded 120 ng per mL. Only 4 patients showed symptoms of vitamin D toxicity. Three of these cases involved inadvertent misdosing of liquid formulations. [1] Although, it's important to keep in mind that others could've had problems, but just not shown identifiable symptoms. [0] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/ [1] https://academic.oup.com/labmed/article/49/2/123/4807321 https://academic.oup.com/labmed/article/49/2/123/4807321

digitalsushi 3y ago

any time i take a vitamin i chug a huge class of water with it, which i am generally bad at. it's hard for me to decide whether it's my vitamin or just getting hydrated for once...

asow92 3y ago
Not sure how true this is, but I've also heard that having a small snack or meal before taking the supplement will make it more "bioavailable"
- treprinum 3y ago
  Don't forget to wrap your vitamin with fat and spring a bit of black pepper over it...
  - asow92 3y ago
    I get the fat, but what is the function of the black pepper?
    - treprinum 3y ago
      Bioperine.
    - vlod 3y ago
      I believe absorption. It's often added to turmeric suppliments [0]. From nutritionfacts.org: "How Do Turmeric and Black Pepper Work Together?" [1] [0] https://www.amazon.com/gp/product/B019U8KR4G https://www.amazon.com/gp/product/B019U8KR4G [1] https://nutritionfacts.org/blog/why-pepper-boosts-turmeric-blood-levels/ https://nutritionfacts.org/blog/why-pepper-boosts-turmeric-b...
- ompogUe 3y ago
  Depends on what it is. Fat helps D absorb, protein helps NAC
ompogUe 3y ago

ompogUe 3y ago

Added K2 to my regimen a while back when I learned it and vitamin D are needed together for calcium absorption. Too much D w/o K2 appears to make bones more brittle. As mentioned above, it's not abundant in the western diet. I wonder if places where there is more K2 in the diet have less osteoporosis?

zingababba 3y ago

K2 also is notorious for not agreeing with many people. Just do a little searching and you will find many anecdotes of K2 causing heart palpitations, muscle pain, bone pain, insomnia. Personally K2 in either MK4 or MK7 form causes me /extreme/ insomnia and /extreme/ bone pain. My experiment with MK7 was particularly horrifying because of the long half life (2-3 days.)