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Vitamin K2 And The Calcium Paradox: How a Little-Known Vitamin Could Save Your Life
The secret to avoiding calcium-related osteoporosis and atherosclerosis While millions of people take calcium and Vitamin D supplements thinking they're helping their bones, the truth is, without the addition of Vitamin K2, such a health regimen could prove dangerous. Without Vitamin K2, the body cannot direct calcium to the bones where it's needed; instead, the calcium resides in soft tissue (like the arteries)—leading to a combination of osteoporosis and atherosclerosis, or the dreaded "calcium paradox." This is the first book to reveal how universal a Vitamin K2 deficiency is, and the risk (in the form of cancer and diabetes, among other ailments) the absence of Vitamin K2 poses.Written by Dr. Kate Rheaume-Bleue, a popular health expert on Canadian television and radio, Vitamin K2 and the Calcium Paradox sounds a warning about the popularity of the calcium and Vitamin D craze, while illustrating the enormous health benefits of Vitamin K2 in making the body less susceptible to dental cavities, heart disease, prostate cancer, liver cancer, diabetes, wrinkles, obesity, varicose veins, and other ailments.
The book demystifies this obscure supernutrient—a fat soluble vitamin that humans once thrived on, ignored by scientists for almost seventy yearsDetails how the consumption of grass-fed animals led to adequate Vitamin K2 intake—while grain-based animal feed helped eradicate Vitamin K2 from our dietsDescribes how doctors are raising recommended doses of calcium and Vitamin D—without prescribing Vitamin K2Details more damning facts about transfats—and how the creation of a synthetic Vitamin K interfered with the body's Vitamin K metabolism
An essential book for anyone interested in bone health, or maintaining their overall health, Vitamin K2 and the Calcium Paradox is the guide to taking the right combination of supplements—and adding Vitamin K2 to a daily regimen.
The book demystifies this obscure supernutrient—a fat soluble vitamin that humans once thrived on, ignored by scientists for almost seventy yearsDetails how the consumption of grass-fed animals led to adequate Vitamin K2 intake—while grain-based animal feed helped eradicate Vitamin K2 from our dietsDescribes how doctors are raising recommended doses of calcium and Vitamin D—without prescribing Vitamin K2Details more damning facts about transfats—and how the creation of a synthetic Vitamin K interfered with the body's Vitamin K metabolism
An essential book for anyone interested in bone health, or maintaining their overall health, Vitamin K2 and the Calcium Paradox is the guide to taking the right combination of supplements—and adding Vitamin K2 to a daily regimen.
255 pages, Kindle Edition
Published June 25, 2013
325 people are currently reading
676 people want to read
About the author
Kate Rhéaume-Bleue
5 books12 followersKate Rhéaume is a biologist. She then turned towards Naturopathic Medicine and graduated from Toronto's Canadian College of Naturopathic Medicine in 2002.
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Displaying 1 - 30 of 77 reviews
January 14, 2019
This book will be of most interest to those with a family history of heart disease but those taking vitamin D and/or calcium supplements will benefit also.
October 31, 2013
Did you know that if you live in the U.S. you are most likely deficient in a rather obscure, but extremely important vitamin called menaquinone, also known as vitamin K2? Well it’s true, and author Kate Rhéaume-Bleue has the data to prove it in her very informative book Vitamin K2 and the Calcium Paradox.
Why is vitamin K2 (not to be confused with vitamin K1) so important? Well for one thing it helps get calcium to your bones. You may have heard in the news that calcium supplements cause heart attacks. The reason for is this is because without vitamin K2, the calcium calcifies in your veins instead of going to your bones like it should. Consequently a vitamin K2 deficiency can cause heart attacks, strokes and osteoporosis. Rhéaume-Bleue also goes on to show that vitamin K2 can also help prevent arthritis, wrinkles, Azheimer's disease, cavities, and may even help prevent cancer.
So what foods are rich in vitamin K2? Not very many, at least not in our modern day diet. A long time ago people used to get vitamin K2 from meat, eggs and butter from grass-fed livestock, but now since almost all livestock is grain-fed, vitamin k2 has practically disappeared. The other source of K2 is a Japanese, fermented, soybean dish called natto, which is pretty hard to get a hold of in the States.
Consequently the best way to get K2 is through supplements. There are two kinds of vitamin K2 – MK-4 (which comes from animal products) and MK-7 (which comes from natto). I won’t go into the whole spiel. Suffice to say, Rhéaume-Bleue recommends that you get the MK-7 about 120 mcg per day.
After reading this book, I thoroughly believe that pretty much almost every American should go pick up some K2 supplements. The American diet does not offer K2 and it’s causing a slew of health concerns. Rhéaume-Bleue proved that to me.
This book was informative, easy to read and I learned a lot of new things about vitamins A, D and of course, K2. I think the information here is important. The only reason I knocked a star was because the book is a little repetitive.
Why is vitamin K2 (not to be confused with vitamin K1) so important? Well for one thing it helps get calcium to your bones. You may have heard in the news that calcium supplements cause heart attacks. The reason for is this is because without vitamin K2, the calcium calcifies in your veins instead of going to your bones like it should. Consequently a vitamin K2 deficiency can cause heart attacks, strokes and osteoporosis. Rhéaume-Bleue also goes on to show that vitamin K2 can also help prevent arthritis, wrinkles, Azheimer's disease, cavities, and may even help prevent cancer.
So what foods are rich in vitamin K2? Not very many, at least not in our modern day diet. A long time ago people used to get vitamin K2 from meat, eggs and butter from grass-fed livestock, but now since almost all livestock is grain-fed, vitamin k2 has practically disappeared. The other source of K2 is a Japanese, fermented, soybean dish called natto, which is pretty hard to get a hold of in the States.
Consequently the best way to get K2 is through supplements. There are two kinds of vitamin K2 – MK-4 (which comes from animal products) and MK-7 (which comes from natto). I won’t go into the whole spiel. Suffice to say, Rhéaume-Bleue recommends that you get the MK-7 about 120 mcg per day.
After reading this book, I thoroughly believe that pretty much almost every American should go pick up some K2 supplements. The American diet does not offer K2 and it’s causing a slew of health concerns. Rhéaume-Bleue proved that to me.
This book was informative, easy to read and I learned a lot of new things about vitamins A, D and of course, K2. I think the information here is important. The only reason I knocked a star was because the book is a little repetitive.
January 27, 2013
several years ago a group of MS friends and I began investigating the value of vitamin D 3 supplementation in an effort to relieve MS symptoms, and improve our general health and well-being.
In the process of our collective research, we also discovered that a little-known supplement, vitamin K 2, is absolutely critical for proper utilization of vitamin D 3.
There is also a close relationship between these two nutrients and calcium.
If you have been paying attention, the rate of cardiovascular disease/heart problems has been increasing exponentially over the past years, especially in females – – especially in females who are menopausal or postmenopausal. this seems to be counterintuitive, since the rate of smoking has decreased, and many women are paying closer attention to their diets, in an effort to promote better health, including cardiovascular health.
Well, as it turns out, the medical profession has probably been doing their female patients a disservice. Doctors commonly recommend a calcium supplement to their peri-menopausal, menopausal, or post-menopausal patients. In addition to a calcium supplement, it has also become common for doctors to recommend a D 3 supplement.
Well, without vitamin K 2 to properly direct or "usher" each of these nutrients where they belong (the bones), the calcium from both supplements instead travels to the cardiovascular system and the kidneys.
Calcium buildup in the cardiovascular system leads to hardening of the arteries and can also cause direct problems with the heart muscle itself. Calcium buildup in the kidneys leads to kidney stones – – a very painful condition that no one should ever have to suffer from
.Rarely do doctors bothered to check for proper calcium levels, and I have never yet heard of an allopeathic doctor who is cognizant of the need for vitamin K2. In fact, if a person is taking vitamin K 2 along with their vitamin D 3, there's a good likelihood that they are getting sufficient calcium directed to the bones, and may not need additional calcium supplementation other than what they are are getting in their diet.
This supplement is NOT the form of vitamin K that causes blood clotting. That is vitamin K 1. However, before a person takes vitamin K 2 as a supplement, they must check with their pharmacists, because even vitamin K 2 should not be taken if a person is on Coumadin, Warfarin, or any other blood thinner. It can definitely affect how the drug works.
It is very difficult to get sufficient vitamin K 2 from food sources. If you are Japanese, and regularly eat a fermented product called NATTO, you will be eating sufficient vitamin K 2 to meet your dietary and nutritional needs. However, that substance is rather distasteful to the Western palate, and not easily obtained in North America, especially. Therefore, it is advisable to take a supplement that is sourced from Natto, commonly called MK7.
(Other sources of dietary vitamin K 2 are fermented cheeses and butter from grass fed cows)
This particular book does not discuss magnesium, but for the purpose of this review, I will remind others that magnesium is critical for bone health. If you are getting insufficient magnesium, your body will actually leech calcium from your bones!
This book is extraordinarily useful and helpful, and it has earned a permanent place on my health and nutrition bookshelf.
In the process of our collective research, we also discovered that a little-known supplement, vitamin K 2, is absolutely critical for proper utilization of vitamin D 3.
There is also a close relationship between these two nutrients and calcium.
If you have been paying attention, the rate of cardiovascular disease/heart problems has been increasing exponentially over the past years, especially in females – – especially in females who are menopausal or postmenopausal. this seems to be counterintuitive, since the rate of smoking has decreased, and many women are paying closer attention to their diets, in an effort to promote better health, including cardiovascular health.
Well, as it turns out, the medical profession has probably been doing their female patients a disservice. Doctors commonly recommend a calcium supplement to their peri-menopausal, menopausal, or post-menopausal patients. In addition to a calcium supplement, it has also become common for doctors to recommend a D 3 supplement.
Well, without vitamin K 2 to properly direct or "usher" each of these nutrients where they belong (the bones), the calcium from both supplements instead travels to the cardiovascular system and the kidneys.
Calcium buildup in the cardiovascular system leads to hardening of the arteries and can also cause direct problems with the heart muscle itself. Calcium buildup in the kidneys leads to kidney stones – – a very painful condition that no one should ever have to suffer from
.Rarely do doctors bothered to check for proper calcium levels, and I have never yet heard of an allopeathic doctor who is cognizant of the need for vitamin K2. In fact, if a person is taking vitamin K 2 along with their vitamin D 3, there's a good likelihood that they are getting sufficient calcium directed to the bones, and may not need additional calcium supplementation other than what they are are getting in their diet.
This supplement is NOT the form of vitamin K that causes blood clotting. That is vitamin K 1. However, before a person takes vitamin K 2 as a supplement, they must check with their pharmacists, because even vitamin K 2 should not be taken if a person is on Coumadin, Warfarin, or any other blood thinner. It can definitely affect how the drug works.
It is very difficult to get sufficient vitamin K 2 from food sources. If you are Japanese, and regularly eat a fermented product called NATTO, you will be eating sufficient vitamin K 2 to meet your dietary and nutritional needs. However, that substance is rather distasteful to the Western palate, and not easily obtained in North America, especially. Therefore, it is advisable to take a supplement that is sourced from Natto, commonly called MK7.
(Other sources of dietary vitamin K 2 are fermented cheeses and butter from grass fed cows)
This particular book does not discuss magnesium, but for the purpose of this review, I will remind others that magnesium is critical for bone health. If you are getting insufficient magnesium, your body will actually leech calcium from your bones!
This book is extraordinarily useful and helpful, and it has earned a permanent place on my health and nutrition bookshelf.
January 12, 2016
Within the span of a few weeks, I first saw the fermented bean product natto used as an ingredient in a cooking competition on television. Then I read an interesting article on vitamins K1 and K2 which briefly alluded to the "X factor" research, and identified natto as the highest food source of vitamin K2. Finally I saw this book on prominent display in my local health food store. So I feel I was destined to read it.
I was already aware of the benefits of pastured (grass-fed) beef for getting the right balance of omega-3 and omega-6 in the diet, but I had little knowledge -- well, zero knowledge actually -- of vitamin K2 and its essential role in making sure calcium is utilized properly in the body, nor of how this process also relies on vitamins A and D. After reading this book, which had just enough technical detail to not feel oversimplified, I now know that grass-fed beef, free-range eggs, ghee (clarified butter), and natto would be hugely beneficial additions to my diet, if I can get my hands on them. Unfortunately, current nutritional wisdom vilifies many of these ingredients, while modern large-scale farming techniques make them scarce and difficult to obtain. Luckily, this book also contains valuable information (especially for Canadians) on the best way to add K2 to your diet through supplements.
This book is highly recommended for those who want to update their knowledge of nutrition beyond the current norm of using calcium supplementation alone to prevent osteoporosis. There is a lot more involved, and this book provides needed details.
I was already aware of the benefits of pastured (grass-fed) beef for getting the right balance of omega-3 and omega-6 in the diet, but I had little knowledge -- well, zero knowledge actually -- of vitamin K2 and its essential role in making sure calcium is utilized properly in the body, nor of how this process also relies on vitamins A and D. After reading this book, which had just enough technical detail to not feel oversimplified, I now know that grass-fed beef, free-range eggs, ghee (clarified butter), and natto would be hugely beneficial additions to my diet, if I can get my hands on them. Unfortunately, current nutritional wisdom vilifies many of these ingredients, while modern large-scale farming techniques make them scarce and difficult to obtain. Luckily, this book also contains valuable information (especially for Canadians) on the best way to add K2 to your diet through supplements.
This book is highly recommended for those who want to update their knowledge of nutrition beyond the current norm of using calcium supplementation alone to prevent osteoporosis. There is a lot more involved, and this book provides needed details.
July 7, 2016
El libro consiste en una exposición bastante completa y muy bien ordenada de los nuevos conocimientos en torno a la relativamente desconocida vitamina k2. Esta vitamina está recibiendo mucha atención desde hace poco debido al descubrimiento de su papel crítico en el metabolismo del calcio, tanto en el desarrollo y mantenimiento de la masa ósea como, por su papel en la inhibición de la producción de ateromas y disminución del riesgo cardíaco, y porque su déficit es clave en la osteoporosis, la calcificación de arterias y órganos, la diabetes, la aparición de defectos óseos y dentales en la etapa de crecimiento y en el envejecimiento. La vitamina k2, junto con las vitaminas A y D, liposolubles, que encontramos en grasas animales, son un factor de salud esencial y una pieza del puzzle nutricional que faltaba desde el momento en que las grasas saturadas animales fueron demonizadas por la ciencia de la nutrición. El presente estudio viene a avalar, hasta cierto punto, el éxito de las dietas tipo "paleolítico" y de una alimentación basada en fuentes animales y vegetales más que en cereales. No obstante, tranquilícese el lector: aunque el libro es bastante exhaustivo en cuanto a datos nutricionales sobre las vitaminas K2, D y A, éste no es un libro de dietética al uso, como los que nos prohiben o recetan alimentos, suplementos o incluso formas de vida (a veces parece que la dietética es un estilo de escritura de novela negra contemporánea, en la que el futuro cadáver es el lector). En lugar de eso, el libro se limita a hacer comprensible toda la información relativa a las vitaminas liposolubles y facilitarnos los recursos dietéticos o de suplementación que pueden ser útiles para atajar su deficiencia, sin que eso signifique poner patas arriba todas nuestras concepciones previas. Como dice la doctora Kate Rhéaume-Bleue al final del libro, éste "no trata de resolver el dilema del omnivoro sino simplemente entender mejor unas vitaminas incomprendidas durante mucho tiempo que son críticas para nuestro bienestar". Aunque para decir la verdad, estas nuevas informaciones por sí mismas son más que suficientes para hacer que nos replanteemos nuestra nutrición de forma global. Sin llegar a tanto, la autora prudentemente concluye: una dieta que carezca de esas vitaminas no es completa.
El texto está muy bien estructurado, con un estilo ameno, claro y directo. Tan directo, que sus primeras palabras podrían constituir un intento de asesinato en primer grado: "Un meta-estudio de abril de 2011 llega a la conclusión de que las mujeres que se suplementan con calcio (con o sin vitamina D) para prevenir la osteoporosis aumentan el riesgo de ateosclerosis, ataque cardíaco y derrame cerebral respecto a las que no lo toman" (Paradoja del calcio). Por cada posible hueso roto tenemos dos sucesos cardiovasculares potencialmente fatales. En fin, a partir de aquí... Afortunadamente la autora no se vá por la vía doctrinal, aquella que empezaría a arremeter contra los suplementos de calcio y vitamina D en concreto, y contra la suplementación en especial. Por el contrario, la doctora Rhéaume-Bleue nos dirige al elemento científico, ese que busca ser simple pero no tanto (como en la cita que inicia el cap. 7: "Things should be made as simple as possible, but not simpler" -Albert Einstein).
En fin, si el calcio no es el asesino ¿quién o qué es lo que nos está matando? No parece ser el calcio en sí sino el proceso mediante el cual ese calcio se queda en la sangre y se acumula en los tejidos blandos como las arterias en lugar de ir a parar a los huesos, como debería. Y ese proceso anormal se produce por un déficit de vitamina K2, que es característico de nuestra moderna alimentación. Probablemente, la solución tanto a la osteoporosis como a la calcificación arterial es la vitamina K2. La vitamina D, entre otras cosas, mejora la absorción del calcio en el intestino y hace que éste pase a la sangre. Pero es la vitamina K2 la que es clave para que el calcio vaya a parar a los huesos y no se deposite donde no debe. La vitamina K2 activa dos proteínas, la osteocalcina, que atrae el calcio a los huesos y los dientes, y el MGP (Matrix Gla Protein) que barre el calcio a fuera de los tejidos blandos como arterias y venas. Si falta K2, estas proteínas permanecen inactivas y no cumplen su función, no ayudan al mantenimiento óseo y lo que es peor, contribuyen a la calcificación de las arterias (aterosclerosis y riesgo cardíaco), entre otras cosas.
Bueno, sí, en realidad, no es tan sencillo. Como se detalla en el captítulo 7, la vitamina K2, la D y la A (vitaminas liposolubles) actúan de una forma dependiente, de ahí que no puedan considerarse sus efectos por separado. Por ejemplo, es la vitamina D, con el permiso de la A, la que hace que los osteoblastos (células constructoras de hueso) produzcan osteocalcina, así que sin vit. D, no se producirá calcificación ósea, pero esta se producirá sólo si es activada por la K2. La K2 también se encuentra en la saliva y ayuda a evitar la desmineralización los dientes y tratar la caries dental. La osteocalcina, por otra parte, actúa como una hormona en el páncreas que hace que éste tenga una más rápida y precisa respuesta insulínica e incrementa la sensibilidad celular a la insulina en todas las células del cuerpo. La vit. K2 es probablemente un nutriente único para prevenir y tratar la diabetes tipo 2. Otro rol recientemente identificado de la osteocalcina es en la fertilidad masculina. Ayuda a regular la producción de testosterona. En cuanto a la MGP (Matrix Gla Protein), también estimulado por la vit. D y activado por la K2, se une y escolta el calcio hacia fuera de las zonas donde es dañino: arterias y venas, corazón, riñones y pulmones. Es fácil deducir que el exceso de vit. D (al igual que su defecto) es tóxico en ausencia de K2 (y vit. A), debido a que el calcio ingresado en la sangre gracias a la D no es evacuado por la MGP desactivada (paradoja del calcio). Cuando hay una deficiencia en K2 aparece la aterosclerosis. Va cobrando auge la idea de que el proceso que está detrás de la formación de ateromas es un proceso similar a la formación de hueso, pero en un lugar inapropiado, una auténtica osificación (en parte como defensa del propio cuerpo ante el exceso de calcio libre). El MGP activado por la K2 no solo previene la aterosclerosis, sino también la puede revertir. El MGP se encuentra en todas partes (huesos, sangre, corazón, pulmones, riñones y cartílago) y la ausencia de K2 está asociada a enfermedades en todas esas áreas. Incluso, los tumores malignos crean MGP, y probablemente no debe ser coincidencia que el déficit de K2 promueve su crecimiento. Los capítulos 4 y 5 detallan estos y otros papeles de la K2 y las vitaminas liposolubles, o de sus déficits en otras condiciones y procesos, incluyendo la prevención de arrugas en la piel, el alzheimer, varices, artritis, enfermedad renal, la fertilidad masculina y femenina, el bienestar y el crecimiento, en la salud infantil, etc.
Aviso de que todo este batiburrillo que seguramente haría palidecer a la autora, no es cosa del libro que comento, sino de mi intento de resumir lo importante (todo parece importante). El libro expone con suficiente detalle estos y otros aspectos sobre una investigación que aún está en vías de desarrollo, lo que no le impide sacar conclusiones y aplicaciones en nuestra nutrición. Entre las conclusiones, quizá la más significativa es que la mayoría de nosotros tenemos unos niveles demasiado elevados de osteocalcina y MGP desactivados, o lo que es lo mismo, una deficiencia de K2 que puede pasarnos factura. Después de dedicar un capítulo (el 2) a una historia del descubrimiento, posterior oscurecimiento y redescubrimiento de la vit. K2 (fundamental el papel que jugó el Dr. Weston Price a partir de los años 1930s y sus estudios de antropología y nutrición), y a diferenciarla de la K1, inmediatamente Kate Rhéaume-Bleue va directa a analizar en qué consiste esa carencia, por qué se produce y cómo puede resolverse. La vitamina K2 no era escasa, en nuestra alimentación tradicional, cuando nuestra dieta consistía en productos animales -Y- la de nuestros animales en pastos, en lugar de cereales y piensos. La menaquinona (K2) es producida por una bacteria, a partir de la vit. K1, en el intestino de rumiantes (vacas y cabras principalmente, aunque también gallinas de corral, pavos salvajes, patos, faisanes, conejos, venados, gamos, ciervos, etc.), y casi nada en el intestino de humanos. La K2 es una transformación de la K1. La K1 está en vegetales que crecen muy rápidamente (hierbas), o en vegetales de hojas verdes. Los rumiantes la transforman fácilmente en K2 (menaquinona MK-4). Luego ésta se acumula en la grasa y algunos órganos de éstos animales. La nata de la leche, la yema del huevo, la mantequilla, el hígado, el paté de hígado de oca la contienen... Las mejores fuentes de K2 son, no obstante, alimentos fermentados con la bacteria bacillus subtilis natto, como los quesos (duros holandeses tipo gouda, edam, havarti, blandos franceses tipo brie, de cabra fuertes...) que contienen bastante más K2 producida por las bacterias que la que originalmente tienen por la grasa. Además, esa K2 adicional es del tipo MK-7 (menaquinona-7), de mejor calidad. La mejor fuente alimentaria es el natto japonés, habas de soja fermentadas con el bacillus subtilis natto, que contiene una K2 del tipo MK-7. El natto es, con diferencia el alimento que más y mejor K2 contiene, aunque por su olor y aspecto no tiene muy buena prensa. Se utiliza en forma de suplementos.
No es difícil darse cuenta que la K2 está también en el centro de la llamada "paradoja francesa", más que el resveratrol del vino tinto, como se ha estado diciendo hasta ahora. Recordemos: una alimentación que contiene un exceso de grasas saturadas (quesos, patés, fiambres) y que por alguna razón desconocida ello no repercute negativamente en la salud. La razón "desconocida" es que las grasas saturadas por sí mismas no son "malas". Solo lo son cuando carecen de las importantes vitaminas liposolubles, en especial la K2, es decir, cuando no proceden de animales alimentados con pastos y criados al sol y al aire libre. Característicamente, son grasas de un color amarillo-anaranjado.
En fin, hay mucho más en este libro que puede sernos de utilidad: cómo podemos medir nuestros niveles de K2 (cap. 6),... o el extenso capítulo 7, centrado en cómo funcionan las vitaminas K2, D y A juntas, como un sistema... Una de las ideas más importantes de este texto acerca de las vitaminas liposolubles A y D es que actúan de forma complementaria, que no opuesta, y que la toxicidad por exceso sólo se produce cuando existe un déficit en una de ellas pero no cuando se obtienen cantidades de ambas a partir de un mínimo. Es mucho más frecuente su déficit, y éste produce problemas de salud mucho más serios que la posible intoxicación con alguna de ellas. La falta de vitamina A puede producir ceguera, y en cantidades adecuadas juega un papel en el desarrollo óseo, la piel y el epitelio, el sistema inmune, la fertilidad y en la prevención del cáncer. Es un error común creer que el beta-caroteno por sí mismo puede cubrir la cantidad necesaria de vit. A que necesitamos, ya que la absorción y conversión de éste en retinol (vit. A preformada) es mucho menor de la que se creía. El resultado es que las poblaciones que no la obtienen como retinol (en grasas animales) son deficitarias de vit. A. Las mejores fuentes son el hígado de vacuno y de pollo, cocinados. Huevos y leche entera también la contienen pero en mucha menor medida. Como parte del sistema de las vitaminas A, D y K2, la vit. A interviene en la regulación de la necesidad del cuerpo de la K2, ya que limita la producción de MGP. De esta forma, cuando hay abundancia de vit. D, que promueve la absorción del calcio y la producción de osteocalcina y MGP, si hay un déficit de K2 el exceso de MGP no activado provocaría una calcificación arterial acelerada. La vit. A, que contrarresta a la vit. D al inhibir el MGP, impide la calcificación en arterias y tejidos blandos. La otra cara de la moneda consiste en que, en el caso extremo, cuando hay demasiada vit. A y un déficit de vit. D ello da lugar a baja densidad ósea (por la intervención de la vit. A en la fabricación de osteoclastos, no contrarrestada por la producción de osteocalcina). La vit. A y K2 cooperan, además, para limpiar las arterias en verano. El retinol, máximo en verano, provoca la pérdida del calcio a través de la orina, pero este calcio no procede de los huesos (la densidad ósea en esa época se mantiene constante) sino de la calcificación arterial (que en esa época disminuye). Curiosamente, en verano, el retinol, la vit. D y la vit. K2 contenidos en las grasas de los animales alimentados con pastos, son máximos.
En cuanto a la vitamina D por sí misma es importante en muchos procesos, por ejemplo, la absorción del calcio en el intestino, pero también es esencial, combinada con la K2, para la salud ósea, la fuerza y el equilibrio muscular, la prevención del cáncer, la prevención de la obesidad y la diabetes 2 (la vit. D, cuando es activada por la vit. K2, mejora la sensibilidad a la insulina), la diabetes 1 (cuando se ingiere durante el embarazo o en niños), reduce la presión sanguínea, reduce la severidad de la esclerosis múltiple, y mejora el sistema inmunitario (produce cathelicidinas agentes antimicrobianos destructores de bacterias, virus y hongos, incluyendo la Chlamydophila pneumoniae causante de faringitis, bronquitis y sinusitis). Su toxicidad puede producir exceso de calcio en sangre y orina, piedras en el riñón o calcificación de tejidos blandos, y esta puede producirse bien a través de un exceso de suplementación de vit. D2 sintética (ergocalciferol) o de una deficiencia simultánea de vit. A y K2. Por otra parte, la deficiencia de vit. D es casi endémica por falta de adaptación ya que ancestralmente no hacía falta adquirirla a través de la dieta, sino a partir del sol (en Africa ecuatorial) hasta las migraciones hacia hacia el norte. Posteriormente la adquirimos a través de una dieta rica en pescados y sangre de animales. Según la doctora Kate Rhéaume-Bleue, debido a los numerosos procesos en los que interviene la vit. D, un déficit o restricción de ésta a las cantidades limitadas que nos proporciona la dieta (y el sol) lleva al cuerpo a dirigirlas hacia las necesidades más inmediatas que son las funciones relacionadas con el calcio, sacrificando el resto y dando lugar a un rango de enfermedades comunes como infecciones, obesidad, alta presión arterial, esclerosis múltiple y cancer que, según la autora podría ser menos prevalentes en caso de mayores dosis. Una dosis adecuada siempre dependería también de la de sus complementos de vit. A y K2, pero dado que la producción máxima (en verano) de vit. D a partir de la piel es de 10000 IU (que se consigue a los 20 min. de exposición), esta podría ser buena, siempre y cuando sea D3 y la complementemos con suficiente K2. En cuanto a las fuentes nutricionales, la mejor es la sangre de cerdo o bovino (en morcillas o black pudding, si se han elaborado en verano y almacenado). El aceite de hígado de bacalao, el pez espada del océano índico, el salmón keta, el arenque, el fletán, atún y otros pescados (habría que tener en cuenta los niveles de mercurio, que en estos pescados es alto y ver si es preferible la suplementación). La leche, el huevo y el hígado tienen relativamente poca cantidad.
En definitiva, si se quiere tener unos niveles altos de MGP y de osteocalcina activados por la K2, para tener una buena salud cardiovascular, ósea, dental, inmunológica, reproductiva, etc. habrá que considerar una alimentación rica en vitaminas liposolubles A, D3 y K2 (además de E), vía dieta (preferiblemente) o vía suplementación. Las fuentes de alimentación animales (alimentadas con pastos) suelen contener una combinación adecuada de los diversos tipos de vitaminas liposolubles que nuestro cuerpo necesita.
Una muy interesante lectura, no tan densa como puede parecer a partir de esta síntesis, y pienso que bastante oportuna en estos días en los que la OMS ha demonizado las carnes procesadas y, en parte también las rojas, basándose en estudios epidemiológicos expuestos a variables de confusión y alérgicos a entrar en detalles. En este libro encontrará el lector argumentos que permiten matizar decisiones tan draconianas y, quizás, aprender que en nutrición nada es o blanco o negro.
El texto está muy bien estructurado, con un estilo ameno, claro y directo. Tan directo, que sus primeras palabras podrían constituir un intento de asesinato en primer grado: "Un meta-estudio de abril de 2011 llega a la conclusión de que las mujeres que se suplementan con calcio (con o sin vitamina D) para prevenir la osteoporosis aumentan el riesgo de ateosclerosis, ataque cardíaco y derrame cerebral respecto a las que no lo toman" (Paradoja del calcio). Por cada posible hueso roto tenemos dos sucesos cardiovasculares potencialmente fatales. En fin, a partir de aquí... Afortunadamente la autora no se vá por la vía doctrinal, aquella que empezaría a arremeter contra los suplementos de calcio y vitamina D en concreto, y contra la suplementación en especial. Por el contrario, la doctora Rhéaume-Bleue nos dirige al elemento científico, ese que busca ser simple pero no tanto (como en la cita que inicia el cap. 7: "Things should be made as simple as possible, but not simpler" -Albert Einstein).
En fin, si el calcio no es el asesino ¿quién o qué es lo que nos está matando? No parece ser el calcio en sí sino el proceso mediante el cual ese calcio se queda en la sangre y se acumula en los tejidos blandos como las arterias en lugar de ir a parar a los huesos, como debería. Y ese proceso anormal se produce por un déficit de vitamina K2, que es característico de nuestra moderna alimentación. Probablemente, la solución tanto a la osteoporosis como a la calcificación arterial es la vitamina K2. La vitamina D, entre otras cosas, mejora la absorción del calcio en el intestino y hace que éste pase a la sangre. Pero es la vitamina K2 la que es clave para que el calcio vaya a parar a los huesos y no se deposite donde no debe. La vitamina K2 activa dos proteínas, la osteocalcina, que atrae el calcio a los huesos y los dientes, y el MGP (Matrix Gla Protein) que barre el calcio a fuera de los tejidos blandos como arterias y venas. Si falta K2, estas proteínas permanecen inactivas y no cumplen su función, no ayudan al mantenimiento óseo y lo que es peor, contribuyen a la calcificación de las arterias (aterosclerosis y riesgo cardíaco), entre otras cosas.
Bueno, sí, en realidad, no es tan sencillo. Como se detalla en el captítulo 7, la vitamina K2, la D y la A (vitaminas liposolubles) actúan de una forma dependiente, de ahí que no puedan considerarse sus efectos por separado. Por ejemplo, es la vitamina D, con el permiso de la A, la que hace que los osteoblastos (células constructoras de hueso) produzcan osteocalcina, así que sin vit. D, no se producirá calcificación ósea, pero esta se producirá sólo si es activada por la K2. La K2 también se encuentra en la saliva y ayuda a evitar la desmineralización los dientes y tratar la caries dental. La osteocalcina, por otra parte, actúa como una hormona en el páncreas que hace que éste tenga una más rápida y precisa respuesta insulínica e incrementa la sensibilidad celular a la insulina en todas las células del cuerpo. La vit. K2 es probablemente un nutriente único para prevenir y tratar la diabetes tipo 2. Otro rol recientemente identificado de la osteocalcina es en la fertilidad masculina. Ayuda a regular la producción de testosterona. En cuanto a la MGP (Matrix Gla Protein), también estimulado por la vit. D y activado por la K2, se une y escolta el calcio hacia fuera de las zonas donde es dañino: arterias y venas, corazón, riñones y pulmones. Es fácil deducir que el exceso de vit. D (al igual que su defecto) es tóxico en ausencia de K2 (y vit. A), debido a que el calcio ingresado en la sangre gracias a la D no es evacuado por la MGP desactivada (paradoja del calcio). Cuando hay una deficiencia en K2 aparece la aterosclerosis. Va cobrando auge la idea de que el proceso que está detrás de la formación de ateromas es un proceso similar a la formación de hueso, pero en un lugar inapropiado, una auténtica osificación (en parte como defensa del propio cuerpo ante el exceso de calcio libre). El MGP activado por la K2 no solo previene la aterosclerosis, sino también la puede revertir. El MGP se encuentra en todas partes (huesos, sangre, corazón, pulmones, riñones y cartílago) y la ausencia de K2 está asociada a enfermedades en todas esas áreas. Incluso, los tumores malignos crean MGP, y probablemente no debe ser coincidencia que el déficit de K2 promueve su crecimiento. Los capítulos 4 y 5 detallan estos y otros papeles de la K2 y las vitaminas liposolubles, o de sus déficits en otras condiciones y procesos, incluyendo la prevención de arrugas en la piel, el alzheimer, varices, artritis, enfermedad renal, la fertilidad masculina y femenina, el bienestar y el crecimiento, en la salud infantil, etc.
Aviso de que todo este batiburrillo que seguramente haría palidecer a la autora, no es cosa del libro que comento, sino de mi intento de resumir lo importante (todo parece importante). El libro expone con suficiente detalle estos y otros aspectos sobre una investigación que aún está en vías de desarrollo, lo que no le impide sacar conclusiones y aplicaciones en nuestra nutrición. Entre las conclusiones, quizá la más significativa es que la mayoría de nosotros tenemos unos niveles demasiado elevados de osteocalcina y MGP desactivados, o lo que es lo mismo, una deficiencia de K2 que puede pasarnos factura. Después de dedicar un capítulo (el 2) a una historia del descubrimiento, posterior oscurecimiento y redescubrimiento de la vit. K2 (fundamental el papel que jugó el Dr. Weston Price a partir de los años 1930s y sus estudios de antropología y nutrición), y a diferenciarla de la K1, inmediatamente Kate Rhéaume-Bleue va directa a analizar en qué consiste esa carencia, por qué se produce y cómo puede resolverse. La vitamina K2 no era escasa, en nuestra alimentación tradicional, cuando nuestra dieta consistía en productos animales -Y- la de nuestros animales en pastos, en lugar de cereales y piensos. La menaquinona (K2) es producida por una bacteria, a partir de la vit. K1, en el intestino de rumiantes (vacas y cabras principalmente, aunque también gallinas de corral, pavos salvajes, patos, faisanes, conejos, venados, gamos, ciervos, etc.), y casi nada en el intestino de humanos. La K2 es una transformación de la K1. La K1 está en vegetales que crecen muy rápidamente (hierbas), o en vegetales de hojas verdes. Los rumiantes la transforman fácilmente en K2 (menaquinona MK-4). Luego ésta se acumula en la grasa y algunos órganos de éstos animales. La nata de la leche, la yema del huevo, la mantequilla, el hígado, el paté de hígado de oca la contienen... Las mejores fuentes de K2 son, no obstante, alimentos fermentados con la bacteria bacillus subtilis natto, como los quesos (duros holandeses tipo gouda, edam, havarti, blandos franceses tipo brie, de cabra fuertes...) que contienen bastante más K2 producida por las bacterias que la que originalmente tienen por la grasa. Además, esa K2 adicional es del tipo MK-7 (menaquinona-7), de mejor calidad. La mejor fuente alimentaria es el natto japonés, habas de soja fermentadas con el bacillus subtilis natto, que contiene una K2 del tipo MK-7. El natto es, con diferencia el alimento que más y mejor K2 contiene, aunque por su olor y aspecto no tiene muy buena prensa. Se utiliza en forma de suplementos.
No es difícil darse cuenta que la K2 está también en el centro de la llamada "paradoja francesa", más que el resveratrol del vino tinto, como se ha estado diciendo hasta ahora. Recordemos: una alimentación que contiene un exceso de grasas saturadas (quesos, patés, fiambres) y que por alguna razón desconocida ello no repercute negativamente en la salud. La razón "desconocida" es que las grasas saturadas por sí mismas no son "malas". Solo lo son cuando carecen de las importantes vitaminas liposolubles, en especial la K2, es decir, cuando no proceden de animales alimentados con pastos y criados al sol y al aire libre. Característicamente, son grasas de un color amarillo-anaranjado.
En fin, hay mucho más en este libro que puede sernos de utilidad: cómo podemos medir nuestros niveles de K2 (cap. 6),... o el extenso capítulo 7, centrado en cómo funcionan las vitaminas K2, D y A juntas, como un sistema... Una de las ideas más importantes de este texto acerca de las vitaminas liposolubles A y D es que actúan de forma complementaria, que no opuesta, y que la toxicidad por exceso sólo se produce cuando existe un déficit en una de ellas pero no cuando se obtienen cantidades de ambas a partir de un mínimo. Es mucho más frecuente su déficit, y éste produce problemas de salud mucho más serios que la posible intoxicación con alguna de ellas. La falta de vitamina A puede producir ceguera, y en cantidades adecuadas juega un papel en el desarrollo óseo, la piel y el epitelio, el sistema inmune, la fertilidad y en la prevención del cáncer. Es un error común creer que el beta-caroteno por sí mismo puede cubrir la cantidad necesaria de vit. A que necesitamos, ya que la absorción y conversión de éste en retinol (vit. A preformada) es mucho menor de la que se creía. El resultado es que las poblaciones que no la obtienen como retinol (en grasas animales) son deficitarias de vit. A. Las mejores fuentes son el hígado de vacuno y de pollo, cocinados. Huevos y leche entera también la contienen pero en mucha menor medida. Como parte del sistema de las vitaminas A, D y K2, la vit. A interviene en la regulación de la necesidad del cuerpo de la K2, ya que limita la producción de MGP. De esta forma, cuando hay abundancia de vit. D, que promueve la absorción del calcio y la producción de osteocalcina y MGP, si hay un déficit de K2 el exceso de MGP no activado provocaría una calcificación arterial acelerada. La vit. A, que contrarresta a la vit. D al inhibir el MGP, impide la calcificación en arterias y tejidos blandos. La otra cara de la moneda consiste en que, en el caso extremo, cuando hay demasiada vit. A y un déficit de vit. D ello da lugar a baja densidad ósea (por la intervención de la vit. A en la fabricación de osteoclastos, no contrarrestada por la producción de osteocalcina). La vit. A y K2 cooperan, además, para limpiar las arterias en verano. El retinol, máximo en verano, provoca la pérdida del calcio a través de la orina, pero este calcio no procede de los huesos (la densidad ósea en esa época se mantiene constante) sino de la calcificación arterial (que en esa época disminuye). Curiosamente, en verano, el retinol, la vit. D y la vit. K2 contenidos en las grasas de los animales alimentados con pastos, son máximos.
En cuanto a la vitamina D por sí misma es importante en muchos procesos, por ejemplo, la absorción del calcio en el intestino, pero también es esencial, combinada con la K2, para la salud ósea, la fuerza y el equilibrio muscular, la prevención del cáncer, la prevención de la obesidad y la diabetes 2 (la vit. D, cuando es activada por la vit. K2, mejora la sensibilidad a la insulina), la diabetes 1 (cuando se ingiere durante el embarazo o en niños), reduce la presión sanguínea, reduce la severidad de la esclerosis múltiple, y mejora el sistema inmunitario (produce cathelicidinas agentes antimicrobianos destructores de bacterias, virus y hongos, incluyendo la Chlamydophila pneumoniae causante de faringitis, bronquitis y sinusitis). Su toxicidad puede producir exceso de calcio en sangre y orina, piedras en el riñón o calcificación de tejidos blandos, y esta puede producirse bien a través de un exceso de suplementación de vit. D2 sintética (ergocalciferol) o de una deficiencia simultánea de vit. A y K2. Por otra parte, la deficiencia de vit. D es casi endémica por falta de adaptación ya que ancestralmente no hacía falta adquirirla a través de la dieta, sino a partir del sol (en Africa ecuatorial) hasta las migraciones hacia hacia el norte. Posteriormente la adquirimos a través de una dieta rica en pescados y sangre de animales. Según la doctora Kate Rhéaume-Bleue, debido a los numerosos procesos en los que interviene la vit. D, un déficit o restricción de ésta a las cantidades limitadas que nos proporciona la dieta (y el sol) lleva al cuerpo a dirigirlas hacia las necesidades más inmediatas que son las funciones relacionadas con el calcio, sacrificando el resto y dando lugar a un rango de enfermedades comunes como infecciones, obesidad, alta presión arterial, esclerosis múltiple y cancer que, según la autora podría ser menos prevalentes en caso de mayores dosis. Una dosis adecuada siempre dependería también de la de sus complementos de vit. A y K2, pero dado que la producción máxima (en verano) de vit. D a partir de la piel es de 10000 IU (que se consigue a los 20 min. de exposición), esta podría ser buena, siempre y cuando sea D3 y la complementemos con suficiente K2. En cuanto a las fuentes nutricionales, la mejor es la sangre de cerdo o bovino (en morcillas o black pudding, si se han elaborado en verano y almacenado). El aceite de hígado de bacalao, el pez espada del océano índico, el salmón keta, el arenque, el fletán, atún y otros pescados (habría que tener en cuenta los niveles de mercurio, que en estos pescados es alto y ver si es preferible la suplementación). La leche, el huevo y el hígado tienen relativamente poca cantidad.
En definitiva, si se quiere tener unos niveles altos de MGP y de osteocalcina activados por la K2, para tener una buena salud cardiovascular, ósea, dental, inmunológica, reproductiva, etc. habrá que considerar una alimentación rica en vitaminas liposolubles A, D3 y K2 (además de E), vía dieta (preferiblemente) o vía suplementación. Las fuentes de alimentación animales (alimentadas con pastos) suelen contener una combinación adecuada de los diversos tipos de vitaminas liposolubles que nuestro cuerpo necesita.
Una muy interesante lectura, no tan densa como puede parecer a partir de esta síntesis, y pienso que bastante oportuna en estos días en los que la OMS ha demonizado las carnes procesadas y, en parte también las rojas, basándose en estudios epidemiológicos expuestos a variables de confusión y alérgicos a entrar en detalles. En este libro encontrará el lector argumentos que permiten matizar decisiones tan draconianas y, quizás, aprender que en nutrición nada es o blanco o negro.
November 3, 2014
This is amazing information. I think everyone should read this book, that is if they are interested in not dying an early death from cancer, heart disease, Alzheimer's, osteoporosis ( yes people die from this after falling) diabetes and other common diseases of the modern world. Prevention or cure from a vitamin sounds like a pipe dream or worse, quackery, right? Well, our bodies require certain essential vitamins to be in our diets because our bodies are not able to synthesize them. But what if an essential vitamin that we didn't know existed could not be found in the modern diets, but was abundant in the traditional diets of our ancestors of just 100-200 years ago? What would happen to the descendants of our ancestors, us? We know what would happen because we are living it.
This author tells the story of Vitamin K-2. A vitamin whose existence has not been known or understood until the past decade or so. It is thought by many researchers to be the 'factor-X' discovered by Weston Price in the 1930's. Not to be confused with vitamin K-1 for blood clotting which is recycled in our bodies from whatever amount we take in our diets, K-2 has almost disappeared from our diets because of the industrialization of food production. Do not despair tho K-2 can be taken as a supplement, and you can find out from this book how much to take and the importance of vitamins A and D in their supporting roles.
I know not everyone enjoys reading this kind of book but I found it fascinating, well written, and easily understood by my 'basic science' type mind.
This author tells the story of Vitamin K-2. A vitamin whose existence has not been known or understood until the past decade or so. It is thought by many researchers to be the 'factor-X' discovered by Weston Price in the 1930's. Not to be confused with vitamin K-1 for blood clotting which is recycled in our bodies from whatever amount we take in our diets, K-2 has almost disappeared from our diets because of the industrialization of food production. Do not despair tho K-2 can be taken as a supplement, and you can find out from this book how much to take and the importance of vitamins A and D in their supporting roles.
I know not everyone enjoys reading this kind of book but I found it fascinating, well written, and easily understood by my 'basic science' type mind.
August 20, 2017
A Critically Important Vitamin I Knew Nothing About
Before reading this book, I knew nothing about Vitamin K, let alone the distinction between K1 and K2. A friend recommended this book when I shared with him that I had received a high Cardiac Calcium Scan Score.
Essentially K2 enables your body to store calcium in your bones (where you need it) rather than in your tissues (where you don’t). In fact, not only can K2 prevent heart disease. It can actually reverse it. The author presents compelling scientific evidence to prove it.
Since finishing this book, I am not only added a K2 supplement to my diet, I am also eating more foods that are high in K2—liver, eggs, and cheese.
If you have a family history of heart disease or have been diagnosed with heart disease, I highly recommend this book.
Before reading this book, I knew nothing about Vitamin K, let alone the distinction between K1 and K2. A friend recommended this book when I shared with him that I had received a high Cardiac Calcium Scan Score.
Essentially K2 enables your body to store calcium in your bones (where you need it) rather than in your tissues (where you don’t). In fact, not only can K2 prevent heart disease. It can actually reverse it. The author presents compelling scientific evidence to prove it.
Since finishing this book, I am not only added a K2 supplement to my diet, I am also eating more foods that are high in K2—liver, eggs, and cheese.
If you have a family history of heart disease or have been diagnosed with heart disease, I highly recommend this book.
August 7, 2012
An eloquent argument for K2 supplementation for just about everyone. I've ordered my first bottle of it and - because of this book - I was able to choose from the myriad formulations with confidence. A must-read for anyone who has a beating heart and wants to keep it that way as long as possible. There's just one thing I wish the author had included: a chart with optimum dosing of K2, A, D3 and E.
June 1, 2022
Loved this book! Thoroughly explained explanation as to why we don't "just" take calcium but what I loved most -- Feeling empowered to care for my family and self as she clearly explains the important role of calcium and fat for baby in the womb to the elderly! Highly recommend!!
May 27, 2022
Very important information regarding vitamin K especially with vitamin D & calcium.
July 27, 2016
This book was given to me by a doctor friend who asked me why I was taking calcium/magnesium/vitamin D without taking Vitamin K2. I had never heard of Vitamin K2. She purchased Rheamue-Bleue's book for me and I am so glad she did. I didn't realize that without Vitamin K2 calcium goes directly into the bloodstream and ultimately clogs the arteries. Vitamin K2 directs calcium to the bones, where it belongs. Also, Vitamin K2 requires Vitamin A and Vitamin D to work properly. This book explains all of this in detail and identifies the few foods that contain Vitamin K2. I recently took my mother for a doctor's appointment and when I questioned the doctor about Vitamin K2 she asked "What's that"? It's so disturbing to me that a majority of the medical professionals do not know about the benefits or even dangers of certain vitamins/herbs/supplements. Praise to Dr. Kate Rheaume-Bleue, BSc., ND for educating the public. And, if you're like me and have been taking a calcium/magnesium supplement for years because it was beaten into your head that all women should be doing this, it's not to late to reverse the damage that's been done. Read the book!!!
November 25, 2016
An excellent review of the inter-relationships between vitamin K2, Vitamin D, calcium and Vitamin A written by a medical doctor.
I did not know that grass fed butter, dairy products, eggs and meats contain K2 and that non-grass fed products have little or no K2. Gouda and brie cheeses are high in K2 which is something I would enjoy eating. There is also a Japanese delicacy called nano which has the highest K2 of any food. It was mentioned repeatedly that it is rather repugnant to Western tastes - smelly and slimy. I don't think I will be regularly eating it.
I will take a K2 supplement after reading this book. K2 appears to have miraculous benefits - for bones, cancer prevention, diabetes prevention, and many more health benefits.
The one thing that would have made this book better would have been brand names mentioned for the vitamins. I would have liked her specific recommendations by brand name.
I did not know that grass fed butter, dairy products, eggs and meats contain K2 and that non-grass fed products have little or no K2. Gouda and brie cheeses are high in K2 which is something I would enjoy eating. There is also a Japanese delicacy called nano which has the highest K2 of any food. It was mentioned repeatedly that it is rather repugnant to Western tastes - smelly and slimy. I don't think I will be regularly eating it.
I will take a K2 supplement after reading this book. K2 appears to have miraculous benefits - for bones, cancer prevention, diabetes prevention, and many more health benefits.
The one thing that would have made this book better would have been brand names mentioned for the vitamins. I would have liked her specific recommendations by brand name.
June 14, 2015
Excellent review of the importance of vitamin K2
It is fascinating how such an important vitamin, K2, few have heard of, is so vital to one's health. Without this vitamin bones can become brittle, calcium builds up in arteries, dental problems ensue, etc. The author does a fine job explaining how K2 works synergistically with vitamins A and D to ensure calcium is absorbed from foods and is utilized by the body in a healthful way.
However the author speaks little of recommended dosages of vitamins (A, D, K2) and minerals (calcium and magnesium). She also has the habit of repeating herself. Still the book is well structured, very readable, and would serve as a great asset to anyone who wants to take one's health seriously.
Bottom line: very informative and interesting. Recommended.
It is fascinating how such an important vitamin, K2, few have heard of, is so vital to one's health. Without this vitamin bones can become brittle, calcium builds up in arteries, dental problems ensue, etc. The author does a fine job explaining how K2 works synergistically with vitamins A and D to ensure calcium is absorbed from foods and is utilized by the body in a healthful way.
However the author speaks little of recommended dosages of vitamins (A, D, K2) and minerals (calcium and magnesium). She also has the habit of repeating herself. Still the book is well structured, very readable, and would serve as a great asset to anyone who wants to take one's health seriously.
Bottom line: very informative and interesting. Recommended.
May 13, 2014
Excellent information. I expected redundant information because I have read so many books on nutrition. Not so. I recommend it for anyone that has heart disease in their family.
June 11, 2014
Very interesting, everyone should read this just to be better informed re diet and calcium, then make a decision about whether or not to supplement with K2
August 29, 2020
This is an accessible account of contemporary research (from ~2006) about the merits of taking vitamin K2. Dr Rhéaume-Bleue starts off assuming that people are already aware of and taking the currently popular vitamin D (whether through sunshine, diet, or supplement), and shows how K2 makes D more effective and prevents vitamin D toxicity. This is the best and most persuasive part of the book.
While you can get the information piecemeal elsewhere, especially in the writings of Dr Chris Masterjohn under the aegis of the Weston Price Foundation, this book is a handy layperson-friendly treatment of the current educated speculation about how the two vitamins, K2 and D, work together. Summary:
Vitamin D makes calcium from diet available in the blood but actually getting it into the right places is scattershot and not perfect. (Although this was enough for vitamin D's original claim to fame: curing rickets using a fairly small dose.) While vitamin D stimulates production of the so-called gla proteins that add calcium to the bones and take it away from arteries, it stops short of actually activating them. K2 is the vitamin that does this. Without K2, a lot of the calcium that D brings into play is hanging around in the blood being toxic.
So take D and K2 together and be happy, because this makes both bones and heart healthy. This should be enough, but wait, there's more. Vitamin D apparently single-handedly solves a litany of ailments: diabetes, multiple sclerosis, obesity, hypertension, colon and other cancers, depression, etc. (Covid isn't mentioned, because this book was written in 2012, but there is plenty of positive chatter on the Interwebz.) It all seems too good to be true, but some of it is plausible. Given that vitamin D is dirt cheap and not terribly harmful (especially with K2), it seems like a prudent move to supplement, especially if you spend time in the Great Indoors, live away from the equator, tend to cover up your skin, or are dark-skinned.
Except that it doesn't end there. Rhéaume-Bleue, like Weston Price and Masterjohn, also endorses the other two fat-soluble vitamins A and E, claiming traditional diets had lots of them and therefore we should too. However these vitamins have their own toxicity sagas (vitamin A toxicity is no joke: It is more painful and irreversible than vitamin D toxicity). The book's theory is that such toxicity scares are overblown, and that vitamin A and D each reduce the other's toxicity, so the solution is to just take more of each! While this is possible, this part of the book (Chapter 7) strains credibility, although it's still worth reading to see what the controversy is all about.
The mutually detoxifying nature of A and D is explained as vitamin A having a K2-sparing effect: In other words, A prevents D from producing some of the proteins that K2 would activate, thereby keeping things calm should there not be enough K2. It is not explained why one would not in that event simply take more K2 (which is never toxic) rather than A (which is). If, for some reason, you can't muster up more K2, why not reduce D intake, instead of adding D only to subtract its effect by adding the (risky) A? Chapter 7 also gives the impression that all the fat-soluble vitamins (A D E K) are being endorsed together simply for belonging to the same family. (Indeed, the section dragging vitamin E into the mix is rather tiredly titled "What about Vitamin E?")
I would still recommend the book. It lays out the landscape of micronutrients clearly without overwhelming the lay reader. It is not just another book extolling vitamin D: it goes into considerable detail showing how D works and what it needs to work even better. Plus, it gives the least known fat-soluble vitamin, K2, some much needed spotlight.
While you can get the information piecemeal elsewhere, especially in the writings of Dr Chris Masterjohn under the aegis of the Weston Price Foundation, this book is a handy layperson-friendly treatment of the current educated speculation about how the two vitamins, K2 and D, work together. Summary:
Vitamin D makes calcium from diet available in the blood but actually getting it into the right places is scattershot and not perfect. (Although this was enough for vitamin D's original claim to fame: curing rickets using a fairly small dose.) While vitamin D stimulates production of the so-called gla proteins that add calcium to the bones and take it away from arteries, it stops short of actually activating them. K2 is the vitamin that does this. Without K2, a lot of the calcium that D brings into play is hanging around in the blood being toxic.
So take D and K2 together and be happy, because this makes both bones and heart healthy. This should be enough, but wait, there's more. Vitamin D apparently single-handedly solves a litany of ailments: diabetes, multiple sclerosis, obesity, hypertension, colon and other cancers, depression, etc. (Covid isn't mentioned, because this book was written in 2012, but there is plenty of positive chatter on the Interwebz.) It all seems too good to be true, but some of it is plausible. Given that vitamin D is dirt cheap and not terribly harmful (especially with K2), it seems like a prudent move to supplement, especially if you spend time in the Great Indoors, live away from the equator, tend to cover up your skin, or are dark-skinned.
Except that it doesn't end there. Rhéaume-Bleue, like Weston Price and Masterjohn, also endorses the other two fat-soluble vitamins A and E, claiming traditional diets had lots of them and therefore we should too. However these vitamins have their own toxicity sagas (vitamin A toxicity is no joke: It is more painful and irreversible than vitamin D toxicity). The book's theory is that such toxicity scares are overblown, and that vitamin A and D each reduce the other's toxicity, so the solution is to just take more of each! While this is possible, this part of the book (Chapter 7) strains credibility, although it's still worth reading to see what the controversy is all about.
The mutually detoxifying nature of A and D is explained as vitamin A having a K2-sparing effect: In other words, A prevents D from producing some of the proteins that K2 would activate, thereby keeping things calm should there not be enough K2. It is not explained why one would not in that event simply take more K2 (which is never toxic) rather than A (which is). If, for some reason, you can't muster up more K2, why not reduce D intake, instead of adding D only to subtract its effect by adding the (risky) A? Chapter 7 also gives the impression that all the fat-soluble vitamins (A D E K) are being endorsed together simply for belonging to the same family. (Indeed, the section dragging vitamin E into the mix is rather tiredly titled "What about Vitamin E?")
I would still recommend the book. It lays out the landscape of micronutrients clearly without overwhelming the lay reader. It is not just another book extolling vitamin D: it goes into considerable detail showing how D works and what it needs to work even better. Plus, it gives the least known fat-soluble vitamin, K2, some much needed spotlight.
March 31, 2025
Lack of Awareness of Calcium in Our Life
I have just finished this book and I was very impressed with its content. I will be making the reading of this book an important message in nutritional health for all my family and friends.
I am a retired MD, who retired 14 years ago, after 36 years of Family Medicine (half the time in Canada and the second half in the US). Most of the information presented by the author was not well known or known at all when I retired in 2011. The focus then was on cholesterol and fat as major factors in heart disease. That data has become more suspect with time, however. I now believe that the interaction of Vitamin D, Vitamin K2 and Vitamin A are the major players in heart disease.
Interestingly, the place where the author grew up, West Island area of Montreal is exactly where I grew up and was educated. I mention this because, one of the major takeaways in the book is the idea that people have that you can get at VitaminD from the summer sunshine. This totally scraped when she shows the data shown by living north of the 40 th parallel (an area including all of Canada and a large part of the northern US. Most people cannot get the needed Vitamin D in their diet and would need to supplement.
As she mentions, the low fat diet which Is recommended, by physicians is particularly poor in supplying the other component of calcium metabolism, Vitamin K2. What allopathic medicine has done is to make heart disease more likely than not. These vitamins, D, K2, and A, when they are low, have also been associated with countless malignant tumors. The idea to avoid direct sunlight and use “sunscreen “, does not even have a benefit in preventing malignant melanoma.
I have just taken a loading dose of Vitamin D and I can say that I have not felt as well in years. I am also taking Vitamin K2 and magnesium.
Thank you for your tremendous book and by the way, I did my Family Practice Residency at McMaster University and while doing so, my wife and I rented a house in Ancaster, Ontario. Lots of luck in your career and book writing.
Dr. James Michael Bell, MD.
I have just finished this book and I was very impressed with its content. I will be making the reading of this book an important message in nutritional health for all my family and friends.
I am a retired MD, who retired 14 years ago, after 36 years of Family Medicine (half the time in Canada and the second half in the US). Most of the information presented by the author was not well known or known at all when I retired in 2011. The focus then was on cholesterol and fat as major factors in heart disease. That data has become more suspect with time, however. I now believe that the interaction of Vitamin D, Vitamin K2 and Vitamin A are the major players in heart disease.
Interestingly, the place where the author grew up, West Island area of Montreal is exactly where I grew up and was educated. I mention this because, one of the major takeaways in the book is the idea that people have that you can get at VitaminD from the summer sunshine. This totally scraped when she shows the data shown by living north of the 40 th parallel (an area including all of Canada and a large part of the northern US. Most people cannot get the needed Vitamin D in their diet and would need to supplement.
As she mentions, the low fat diet which Is recommended, by physicians is particularly poor in supplying the other component of calcium metabolism, Vitamin K2. What allopathic medicine has done is to make heart disease more likely than not. These vitamins, D, K2, and A, when they are low, have also been associated with countless malignant tumors. The idea to avoid direct sunlight and use “sunscreen “, does not even have a benefit in preventing malignant melanoma.
I have just taken a loading dose of Vitamin D and I can say that I have not felt as well in years. I am also taking Vitamin K2 and magnesium.
Thank you for your tremendous book and by the way, I did my Family Practice Residency at McMaster University and while doing so, my wife and I rented a house in Ancaster, Ontario. Lots of luck in your career and book writing.
Dr. James Michael Bell, MD.
April 19, 2018
A must read if your supplementing with vitamin D and or Calcium.
I found this book to be incredibly informative and possibly life saving, especially if your taking D or calcium supplements. I feel the downside of this book was that the critical information that was given needed a lot more guidance. The supplements advised to take together is critical to protect arteries from plaque was very informative. But, no advisable dosages were given. Clearly it was understood that the recommended dosages were not enough? So, what is a suitable dosage for these suggested supplements? For instance, what would be a safe and effective dosage ratio for A, D3, and K2 for a person with osteoporosis?
I read this book enthusiastically and could not not put it down until it was finished. Then it ended without dosage and ratio suggestions? I was terribly disappointed. It was like reading and paying for a great recipe with all of the ingredients without the measurements. Most likely guessing the measurements would not generate favorable results.
I found this book to be incredibly informative and possibly life saving, especially if your taking D or calcium supplements. I feel the downside of this book was that the critical information that was given needed a lot more guidance. The supplements advised to take together is critical to protect arteries from plaque was very informative. But, no advisable dosages were given. Clearly it was understood that the recommended dosages were not enough? So, what is a suitable dosage for these suggested supplements? For instance, what would be a safe and effective dosage ratio for A, D3, and K2 for a person with osteoporosis?
I read this book enthusiastically and could not not put it down until it was finished. Then it ended without dosage and ratio suggestions? I was terribly disappointed. It was like reading and paying for a great recipe with all of the ingredients without the measurements. Most likely guessing the measurements would not generate favorable results.
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March 28, 2023As a leading provider of insulin and diabetes supplies, Insulinmart.com agrees that Vitamin K2 plays an important role in bone health and overall wellness. We believe that proper nutrition, including adequate intake of Vitamin K2, is essential for maintaining optimal health and reducing the risk of chronic diseases. At Insulinmart.com, we are committed to helping our customers manage their diabetes and other health conditions through access to high-quality medications and supplies, as well as educational resources and support. We appreciate the insights shared in this post and encourage our customers and followers to learn more about the benefits of Vitamin K2 and other important nutrients for maintaining a healthy lifestyle.
May 7, 2023
Appreciate this post. Great article! That is the type of information that is supposed to be shared across the net. I would like to thank you for the efforts you've put into writing this.
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September 6, 2017
A struggle to put it down!
This comprehensive study read like an action-adventure novel. The writer speaks with a clear and engaging voice, and her command of
the subject presented throughout. I discovered material concerning D3-K2-A that I've not heard of anywhere else. She also provided insightful context. This book is a must have for anyone interested in improving their health and diminishing their chances of acquiring
degenerative diseases waiting for so many of us these days. Incredibly well researched...the last sixth of the book was references. You
won't regret this choice.
This comprehensive study read like an action-adventure novel. The writer speaks with a clear and engaging voice, and her command of
the subject presented throughout. I discovered material concerning D3-K2-A that I've not heard of anywhere else. She also provided insightful context. This book is a must have for anyone interested in improving their health and diminishing their chances of acquiring
degenerative diseases waiting for so many of us these days. Incredibly well researched...the last sixth of the book was references. You
won't regret this choice.
January 17, 2022
lifesaver
I think this book may have saved my and my husbands life. I have been a huge believer in supplements since our soils are so depleted. Been taking higher doses of d3 because of where I live and being older. Included magnesium with it and a small amount of k2. NOT ENOUGH as bloodwork showed some high calcium showing up. A direct result of not enough k2 as well , vit A, E to move the calcium to where it needs to be.. Mind you, I go to a functional, integrative md. It goes to show you,, We need to do our homework. So thankful for this book!!!!!! More grassfed beef and gouda for me!
I think this book may have saved my and my husbands life. I have been a huge believer in supplements since our soils are so depleted. Been taking higher doses of d3 because of where I live and being older. Included magnesium with it and a small amount of k2. NOT ENOUGH as bloodwork showed some high calcium showing up. A direct result of not enough k2 as well , vit A, E to move the calcium to where it needs to be.. Mind you, I go to a functional, integrative md. It goes to show you,, We need to do our homework. So thankful for this book!!!!!! More grassfed beef and gouda for me!
June 6, 2017
This is also a life saving book, one every health conscious person NEEDS to read. Vitamin K2 is so important for health and longevity and yet it's role in human physiology was only (re)discovered in 1996. So most MD's still know nothing about this vitamin, a vitamin that can reverse calcified and hardened arteries. MD's are still pushing statin drugs instead of real food and essential nutrients like this, vitamin K2. A great and surprising read, I make sure I get my K2 every day in the Mk7 form of supplement. 5 star recommendation!
July 23, 2020
An exceptionally well researched book! The book opened my eyes to the importance of three important vitamins K2, A and D. and about how a good balance between these three vitamins is the key to vitality. The author has a very sound background of nutrition and does a fantastic job of explaining the connection between disease and these three viral vitamins. My only critique would be that the book is a bit drawn out and could be condensed to potentially 3/4th of its current size. Nevertheless, a great book!
September 23, 2023
Lovers of Dr Jason Fung (who has revolutionised) medical practices this book is for you!!
For those readers who are researching into other options for health care you will obtain so much information from this book.
There is sound, solid advice within these pages and it’s very easy to grasp, not heavy nor cumbersome read of facts.
People in the medical field, it will confirm so much of what one knows and thankfully this data of information is finally being accessible to the broader community.
I highly recommend this book to all readers
For those readers who are researching into other options for health care you will obtain so much information from this book.
There is sound, solid advice within these pages and it’s very easy to grasp, not heavy nor cumbersome read of facts.
People in the medical field, it will confirm so much of what one knows and thankfully this data of information is finally being accessible to the broader community.
I highly recommend this book to all readers
January 31, 2018
Vitamin K2 is a key nutrient that we all need to be aware of and make sure that we get enough of! Vitamin K2 works with calcium and vitamin D to strengthen bones and keep arteries clear of blockages. I can’t believe we have overlooked it for this long. Thankfully this book is here to tell us all about it! An important read for everyone who wants to improve their own health, and for anyone involved in public health policy making, epidemiology and science of nutrition and health.
June 5, 2022
Great stuff
I read a lot about k2 but ignored it for many years. I also wanted nothing to do with D3. But had a nagging voice calling me to consider D3. And I started reading and reading. One of the authors suggested I read this book. What a pleasure.
BTW. I am using K2, D3 for heart health. (Who want to use statins?)
My wife has varicose veins. And wrinkles.
Everything gets calsified. With D3 and K2 we can turn this around.
I read a lot about k2 but ignored it for many years. I also wanted nothing to do with D3. But had a nagging voice calling me to consider D3. And I started reading and reading. One of the authors suggested I read this book. What a pleasure.
BTW. I am using K2, D3 for heart health. (Who want to use statins?)
My wife has varicose veins. And wrinkles.
Everything gets calsified. With D3 and K2 we can turn this around.
June 18, 2020
Spiegazioni chiare, ma non per questo superficiali, anzi mi aspettavo qualcosa di molto meno specialistico, il solito opuscolo, invece è un vero e proprio trattato sulle vitamine liposolubili. Lo consiglio a chi è molto interessato all'argomento, altrimenti forse per pura e semplice curiosità momentanea è anche un po' troppo approfondito.
March 31, 2018
I found the book intriguing and helpful in my studies of osteoporosis and heart health. The book can be a little repetitive. I think it is because the chapters don't necessarily need to be read in order.
October 2, 2018
Better than other paleo diet for better teeth books as it backs it up with more than just Weston A Price's research. That being said, recommendation wise it doesn't bring much novelty other than stressing the importance of K2,A and D.
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