How to Increase Vitamin D3 and K2 for Healthier Arteries

https://www.longgamekitchen.com/ Better health starts with better food! I've been creating something exciting: The Long Game | Kitchen, my new website and app packed with delicious, healthy recipes to help you eat well for life. Launching 25th November! Head over for a sneak peek and sign up for email updates before launch day! I also have a free daily newsletter… https://www.dralexnewsletter.com Join the community by signing up for practical health advice, straight to your inbox, every morning. Could the vitamin D3 and K2 capsule sitting in your kitchen cupboard really keep calcium out of your arteries? Arterial calcification and stiff arteries become more common with every decade, and they feed into high blood pressure, heart attacks and strokes, so it's worth knowing what this popular supplement combination can and can't do for your heart health. In this video I look at vitamin D deficiency, the right vitamin D dose for UK winters, the best vitamin K2 foods and what the research says about protecting your arteries. Vitamin D3 helps you absorb calcium from your gut, and that matters a great deal for strong bones and muscles. The bigger question is whether taking it, with or without K2, actually protects your heart. I go through the large randomised trials, including VITAL with nearly 26,000 adults, and explain why a low vitamin D level may say more about your lifestyle than about the state of your arteries. Vitamin K2 has some genuinely interesting biology behind it, through a protein in the artery wall called matrix Gla protein. I'll talk you through the Rotterdam Study, the trials of K2 supplements on arterial stiffness and heart valve calcification, the best food sources like natto, aged cheeses and egg yolks, and who needs to be careful, especially anyone taking warfarin or living with kidney disease. In this video you'll learn: -What calcium in the artery wall does to your blood pressure, brain and kidneys -The difference between vitamin D2 and vitamin D3 -What the VITAL trial found about vitamin D and heart disease -How much vitamin D to take in the UK and the US, and when to take it -The safe upper limit for vitamin D and the signs of taking too much -How vitamin K2 and matrix Gla protein work inside your arteries -What the human trials on K2 supplements really show -The best food sources of vitamin K2, from natto to Gouda -Who should be careful with vitamin D and vitamin K, including people on warfarin -Whether a D3 and K2 combination supplement is worth your money Whether you already take vitamin D, you're thinking about adding K2 or you simply want to look after your heart and arteries as you get older, this will help you spend your money wisely and focus on the habits that make the biggest difference. TIMESTAMPS 00:00 – Introduction 03:13 – Calcium, Your Arteries and Vitamin D3 06:50 – How Much Vitamin D3 You Need and Where to Get It 09:57 – Vitamin K2 and Your Arteries 12:32 – Do You Need to Take D3 and K2 Together? 15:39 – The Practical Takeaway REFERENCES Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease https://pubmed.ncbi.nlm.nih.gov/30415... Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/22552... Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study https://pubmed.ncbi.nlm.nih.gov/15514... Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women. A double-blind randomised clinical trial https://pubmed.ncbi.nlm.nih.gov/25694... Vitamin K2 and D in Patients With Aortic Valve Calcification: A Randomized Double-Blinded Clinical Trial https://pubmed.ncbi.nlm.nih.gov/35465... Spontaneous calcification of arteries and cartilage in mice lacking matrix GLA protein https://pubmed.ncbi.nlm.nih.gov/9052783/ Effect of Monthly High-Dose Vitamin D Supplementation on Cardiovascular Disease in the Vitamin D Assessment Study: A Randomized Clinical Trial https://pubmed.ncbi.nlm.nih.gov/28384... Vitamin D Supplementation and Cardiovascular Disease Risks in More Than 83 000 Individuals in 21 Randomized Clinical Trials: A Meta-analysis https://pubmed.ncbi.nlm.nih.gov/31215... Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #doctoralex #vitamind #vitamink2 #hearthealth #arteryhealth