記事 | GYM CONQUER ジム筋華

Vitamin K is the source of a miracle within the body. It's essential for strengthening bones, helping blood coagulate, and preventing arteriosclerosis. If you're seeking dramatic change, this vitamin is the key!

Yare yare da wa, let’s dive into the depths of Vitamin K and unveil its secrets.

Jolyne Cujoh embodying the power of Vitamin K, surrounded by a green aura and striking a powerful JoJo pose. In the background, foods rich in Vitamin K such as spinach, kale, and natto float with dynamic JoJo-style effects.

Basic Information about Vitamin K

There are two main types of Vitamin K:

Vitamin K1 (Phylloquinone) - Found in vegetables and seaweed.
Vitamin K2 (Menaquinone) - Produced by intestinal bacteria and found in fermented foods and animal products.

Additionally, there are K3, K4, and K5, but K3 has toxicity and is not used as a human supplement.

Main Effects

1. Blood Coagulation

Vitamin K is essential for stopping bleeding. Four of the 12 coagulation factors (Factors II, VII, IX, and X) are dependent on Vitamin K. Without it, bleeding won’t stop, leading to dire consequences!

2. Bone Strengthening

Vitamin K is necessary for producing "osteocalcin," a protein that binds calcium to the bone matrix, making bones strong. Without sufficient Vitamin K, bones become weak and prone to fractures.

3. Prevention of Arteriosclerosis

Vitamin K2 helps prevent arterial calcification and reduces the risk of cardiovascular diseases. Especially in postmenopausal women, it has been shown to maintain arterial wall elasticity.

Yare yare da wa, you can't miss out on these benefits.

Latest Research Findings

Muscle Growth

Vitamin K2’s MK-4 has been shown to increase testosterone production in rats. If you want to build muscle, Vitamin K2 is a must! MK-4 activates the cAMP-PKA pathway, leading to increased testosterone production. A deficiency in Vitamin K results in decreased testosterone production.

Antioxidant Effects

Recent studies have shown that Vitamin K1 and MK-4 act as antioxidants, suppressing lipid oxidation and preventing cell death (ferroptosis). This helps maintain cellular health and prevent aging. Known in vivo antioxidants like GPX4, Vitamin E, and FSP1 (CoQ10 reductase) now include Vitamin K in their list.

Inflammation Suppression

MK-4 has the potential to suppress the production of inflammatory cytokines, thus reducing chronic inflammation. It inhibits the phosphorylation of IKK, thereby suppressing NF-κB, a key player in the inflammatory response.

Yare yare, this is something you must try.

Types of Vitamin K

Vitamin K mainly consists of K1 and K2.

K1 (Phylloquinone): Found in vegetables, seaweed, and plant oils.
K2 (Menaquinone): Found in fermented foods and animal products, and also produced by gut bacteria. The two main forms in humans are MK-4 and MK-7.

Recommended Intake of Vitamin K

Adult Men: 65 μg/day
Adult Women: 55 μg/day

For osteoporosis prevention, 250-300 μg per day is recommended.

Intake Methods

Most Vitamin K supplements contain only K1 or K2 (MK-4, MK-7). Consider supplements that include both, especially if you don’t eat many vegetables. The author recommends Life Extension’s Super K, which contains 1500 mcg of K1, 1000 mcg of MK-4, and 100 mcg of MK-7 per softgel.

Yare yare da wa, this makes it easy to get enough Vitamin K.

Foods Rich in Vitamin K

Leafy vegetables (spinach, kale)
Chlorella
Seaweed
Egg yolk
Liver
Natto

Additional Benefits of Vitamin K

1. Cancer Prevention

Overexpression of SXR (Steroid X receptor) in liver cancer cells inhibits cancer growth, and treatment with MK-4 further enhances this inhibitory effect.

2. Improved Insulin Sensitivity

MK-4 increases cAMP and enhances glucose-dependent insulin secretion in cells derived from rat pancreas, helping manage blood sugar levels.

3. Promotion of Ketosis

Vitamin K inhibits glycolysis, promoting rapid ketosis. However, synthetic Vitamin K3 (menadione) has toxicity and should not be consumed.

4. Enhanced Antioxidant Effects

Vitamin K, when reduced by FSP1, acts as an antioxidant, capturing lipid radicals and exerting its effects.

Yare yare, the power of Vitamin K is truly remarkable.

Conclusion

Vitamin K is a crucial nutrient for maintaining a healthy body. It strengthens bones, helps blood clot, and prevents arteriosclerosis, while also aiding in muscle growth, acting as an antioxidant, and reducing inflammation. Incorporate Vitamin K into your daily diet and achieve a healthy and powerful body!