Im currently on the following every day regiment:
Are there any other supplements i could benefit from taking? Is the calcium enough? My diet consists of lots of potatoes, vegetables, meat and fish. Is the K2 dose enough? Ive noticed benefits from the 50mcg (hard white teeth and soft skin) so it must be doing something good..
What does your regiment look like? Please post.
Get Free Paleo Recipes Instantly
It depends on how much you weigh and how much you're getting from food. I would say 1g Vit C if you're not getting it from food. But you must be getting some from what you eat.
As for K-2 in MK4 / Menaquinone form, 1mg if not getting from food. But you have your MK4 and MK7 mixed up. The dose you're taking must be from MK7, not MK4. And most supplements come as MK7. So for MK7, you should be taking 100mcg.
Vit D-3 depends on your sun exposure and where you are latitudinally, as well as your body weight. Ditch Calcium supplelemtns; they're dangerous and don't do what they're supposed to do. Mg depends on your special needs, but 300mg is about right. 200mg if you're tiny.
Halve calcium, increase magnesium to 400mg (preferably a chelated supplement with B6 in it), double K2, increase D3 to 4K, and at least double vitamin C.
PPAR???s form heterodimers with retinoid X receptors (RXRs) and these heterodimers regulate transcription of various genes involved with our fat cells. These genes are up-regulated by both carbohydrates and lipids in our diet. PPAR-gamma activates the PON1 gene, increasing synthesis and release of paraoxonase??1 from the liver, reducing atherosclerosis. It functions as a plasma antioxidant; it prevents the oxidation of LDL found in the plasma. High levels of paraoxanase are also seen with high levels of glutathione in our plasma. They tend to walk hand in hand with one another. Low levels of plasma paraoxanase is tied to the development of atherosclerosis and cardiovascular disease. Low levels of glutathione are also found when these diseases develop. Low levels of paraoxanase are also tied to Vitamin K2 depletion in arterial walls. PON1 gene transcription occurs in the hepatocyte. Its coded protein is synthesized in the liver and transported along with HDL in the plasma. Low levels of HDL are associated with vitamin K2 depletion in arterial walls. A large study of more than 4,800 subjects followed for 7-10 years in the Netherlands demonstrated that people in the highest one-third of vitamin K2 intake had a 57% reduction in risk of dying from vascular disease, compared to those with the lowest intake. Furthermore, their risk of having severe aortic calcification plummeted by 52%???a clear demonstration of the vitamin???s protective effects (Geleijnse, 2004). Another study by the same group showed that higher vitamin K2 intake was associated with a 20% decreased risk of coronary artery calcification (Beulens, 2009).