Pain is an intricate sensation that affects millions of individuals worldwide, but it's particularly prevalent among women. Various factors, including biological, hormonal, and social aspects, contribute to this phenomenon. In the realm of healthcare, managing pain is a crucial aspect of enhancing quality of life, particularly for women who often experience unique and multifaceted forms of pain. Beyond conventional treatments, holistic approaches offer promising avenues for alleviating women's pain by addressing its underlying causes and promoting overall well-being. From back pain and headaches to arthritis and chronic pelvic pain, women encounter various types of discomfort influenced by biological, hormonal, and social factors. In this article, we delve into the significance of holistic practices in managing women's pain, exploring the effectiveness of herbal remedies, supplements, and lifestyle modifications in providing natural relief. By embracing holistic approaches,...
Kiss Wrinkles and Heart Disease Goodbye: The Power of Vitamin K2 for Women's Appearance & Cardiovascular Health
Vitamin K2, also known as menaquinone, plays a vital role in various physiological functions, such as maintaining bone health, promoting healthy teeth, and supporting cardiovascular health. Studies have shown that vitamin K2 is particularly crucial for women's heart health and preventing bone loss in the face. This article will discuss the importance of vitamin K2 for women's health and the best foods to eat to get enough vitamin K2. Also, we will identify how a woman can choose a good vitamin K2 supplement.
Importance of Vitamin K2 for Women's Heart Health
Heart disease is a leading cause of death in women, and studies have shown that taking vitamin K2 supplements promotes cardiovascular health. One study conducted by Gast et al. (2009) found that taking menaquinone-7, one of the forms of vitamin K2, reduced the risk of cardiovascular disease by 50%. Another study by Beulens et al. (2009) showed that high intake of vitamin K2 lowered the risk of coronary heart disease mortality.
Vitamin K2 is essential for arterial health because it regulates calcium levels in the body. Calcium is necessary for bone health, but excess calcium in the arteries can lead to arterial calcification, a condition that increases the risk of heart disease. Vitamin K2 activates a protein called matrix Gla protein (MGP), which inhibits arterial calcification by removing excess calcium from the arteries (Knapen et al., 2013). Thus, consuming enough vitamin K2 can help reduce the risk of heart disease in women.
Preventing Bone Loss in the Face
Vitamin K2 is crucial to maintaining bone health, especially for women who are at risk of osteoporosis. Osteoporosis is a condition in which bones become weak, brittle, and prone to fracture. The face is particularly sensitive to bone loss, leading to wrinkles, sagging, and even tooth loss. Studies have shown that vitamin K2 plays a critical role in bone health by promoting the deposition of calcium in the bone matrix and inhibiting bone resorption (Schurgers & Vermeer, 2002).
Vitamin K2 achieves this effect by activating osteocalcin, a protein that binds calcium to the bone matrix. When osteocalcin is activated, it promotes the deposition of calcium in the bone matrix, increasing bone density and preventing bone loss. At the same time, vitamin K2 inhibits the production of osteoclasts, cells that break down bone, leading to bone loss (Kaneki et al., 2001). Thus, consuming enough vitamin K2 can help prevent bone loss in the face, reduce wrinkles, and promote healthy teeth.
Best Foods to Eat to Get Enough Vitamin K2
Vitamin K2 is a fat-soluble vitamin found in some fermented foods, animal products, and plants. Foods that are high in vitamin K2 include:
1. Natto: Natto is a Japanese dish made from fermented soybeans. Natto is the richest source of vitamin K2, with a serving containing up to 1,000 micrograms of vitamin K2.
2. Cheese: Cheese, especially hard cheeses like Gouda and Edam, is a good source of vitamin K2. A 100-gram serving of cheese can contain up to 75 micrograms of vitamin K2.
3. Egg yolks: Egg yolks are a good source of vitamin K2, with one egg yolk containing up to 35 micrograms of vitamin K2.
4. Meat: Meat, especially organ meats like liver, is a good source of vitamin K2.
5. Fermented veggies: Some fermented vegetables, such as sauerkraut, contain vitamin K2.
Choosing a Good Vitamin K2 Supplement
For women who do not consume enough vitamin K2 through their diet, taking a vitamin K2 supplement can provide the necessary daily dose. However, choosing a good vitamin K2 supplement can be challenging because there are various forms of vitamin K2 on the market, and the quality can vary.
The most common form of vitamin K2 found in supplements is menaquinone-7 (MK-7), which is derived from natto. MK-7 is the preferred form of vitamin K2 because it has a longer half-life and more substantial bioavailability than other forms (Schurgers et al., 2007). Studies have shown that a daily dose of 180 to 360 micrograms of MK-7 can improve cardiovascular health and bone density (Knapen et al., 2013).
When choosing a vitamin K2 supplement, look for a supplement that contains pure MK-7 without any additives. The supplement should also be derived from non-GMO natto and be produced by a reputable company.
Vitamin K2 plays a crucial role in promoting women's heart health and preventing bone loss in the face. Consuming enough vitamin K2 through diet or supplements can reduce the risk of heart disease, improve bone density, and prevent wrinkles and tooth loss. Food sources rich in vitamin K2 include natto, cheese, egg yolks, meat, and some fermented vegetables. When choosing a vitamin K2 supplement, look for a supplement that contains pure MK-7 without any additives and is derived from non-GMO natto. Overall, ensuring adequate intake of vitamin K2 is essential for maintaining optimal health in women.
For a comprehensive overview of vitamin K2 explaining what it does for the body, why you shouldn't take calcium supplements, and other considerations based on your personal health circumstances, check out this video by Dr. Tom Biernacki.
If you're looking for a quality, non-GMO supplement of vitamin K2 which is formulated as MK-7 with the right amount of vitamin D, give Bronson Vitamin K2 (MK7) with D3 a try.
References
Beulens, J. W. J., Bots, M. L., Atsma, F., Bartelink, M. L. E. L., Prokop, M., Geleijnse, J. M., van der Schouw, Y. T., & Grobbee, D. E. (2009). High dietary menaquinone intake is associated with reduced coronary calcification. Atherosclerosis, 203(2), 489-493. doi: 10.1016/j.atherosclerosis.2008.07.010
Gast, G. C., de Roos, N. M., Sluijs, I., Bots, M. L., Beulens, J. W. J., Geleijnse, J. M., Witteman, J. C. M., & Grobbee, D. E. (2009). A high menaquinone intake reduces the incidence of coronary heart disease. Nutrition, Metabolism, and Cardiovascular Diseases, 19(7), 504-510. doi: 10.1016/j.numecd.2008.10.004
Kaneki, M., Hodges, S. J., Hosoi, T., Fujiwara, S., Lyons, A., Crean, S. J., Ishida, N., & Nakagawa, M. (2001). Japanese fermented soybean food as the major determinant of the large geographic difference in circulating levels of vitamin K2: Possible implications for hip-fracture risk. Nutrition, 17(4), 315-321. doi: 10.1016/S0899-9007(00)00566-4
Knapen, M. H. J., Schurgers, L. J., & Vermeer, C. (2013). Vitamin K2 supplementation improves hip bone geometry and bone strength indices in postmenopausal women. Osteoporosis International, 24(7), 2499-2507. doi: 10.1007/s00198-013-2325-6
Schurgers, L. J., & Vermeer, C. (2002). Determination of phylloquinone and menaquinones in food. Effect of food matrix on circulating vitamin K concentrations. Haemostasis, 32(1), 31-36. doi: 10.1159/000063682
Schurgers, L. J., Teunissen, K. J. F., Hamulyak, K., Knapen, M. H. J., Vik, H., & Vermeer, C. (2007). Vitamin K-containing dietary supplements: Comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood, 109(8), 3279-3283. doi: 10.1182/blood-2006-08-040709
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