The acid is under suspicion in the development of acne and possesses antibacterial activity. Delta-6-desaturation of palmitic acid results biosynthesis of sapienic acid. In other tissues, linoleic acid is the mark for delta 6 desaturase but linoleic acid is reduced in sebaceous cells that allows enzyme to desaturate palmitic to sapienic acid. Sebaleic acid, a two carbon extension product of sapienic acid is also found in sebum. It contains powerful antibacterial properties but the mechanisms have not been explored fully.

Food Sources

References:

https://en.wikipedia.org/wiki/Sapienic_acid

https://www.matreya.com/Products/Hexadecenoic-acid-(icisi-6)__1243.aspx

This acid is a non-essential fatty acid which means it is naturally produced by human body. It is a basic member of omega-9 class of monounsaturated fatty acids. It accounts for 92% of cis-isomer monounsaturated fats in human diet. In soap, oleic acid as its sodium salt is a major component as emulsifying agent. It is also used as emollient. In pharmaceuticals, small amounts of oleic acid are used as excipient and used as solubilizing or emulsifying agent in aerosol products. Commercially, it is used to prepare lotions and oleates and as pharmaeutical solvent.

It is a solid with low melting point and two crystalline forms are acknowledged. It is a long chain carboxylic acid and its molecule encloses one double bond between C9 and C10 with cis configuration.

History and Origin

The word Oleic acid refers that it is derived from or related to olives. It is ample in many types of nuts and is also diffused by decaying bodies of insects which is used as a pheromone and a warning sign to other insect species.

Food sources

Health benefits of Oleic acid

Here are the health benefits discovered of Oleic acid:

1. Lowers Blood pressure

Olive oil is beneficial to enhance cardiovascular health by lowering blood pressure. Study shows that hypotensive effects of olive oil are caused by high oleic acid. Research shows that intake of oleic acid regulates membrane lipid structure which controls G protein mediated signaling and regulates blood pressure. The high content of oleic acid is responsible for lowering blood pressure effects.

2. Reduce cholesterol

Nuts and oils have high content of oleic acid. It is found that diet rich in oleic acid shows equal cholesterol lowering effects by maintaining HDL cholesterol levels and lowering triglycerides. Diet rich in monounsaturated fatty acids especially olive oil are familiar for its cholesterol lowering and health protective effects.

3. Burn fat

Intake of healthy fats is a major element to lose weight and keep it off. Oleic acid helps to control excess insulin which is essential for losing weight. Moreover, adding healthy fats to diet helps to lower hunger, overeating and cravings as they are satiating and makes one feel full for longer time period.

A conducted study shows that olive oil enriched diet resulted greater weight loss in an eight week period. In olive oil group, women took plant based olive oil diet that includes 3 tablespoons of olive oil per day. Results show that 80 percent of women in olive oil enriched diet experienced weight loss of 5 percent (at least). In addition, it resulted in higher HDL cholesterol levels and lower triglycerides.

4. Diabetes prevention

Those with prediabetes symptoms or type 2 diabetes should add more oleic acid to diet. Research shows that saturated fat palmitic acid and the monounsaturated fat oleic acid has beneficial effects on insulin sensitivity and type 2 diabetes. It is due to anti-inflammatory actions and prevents activity of insulin signaling pathway. It shows that intake of oleic acid regulates insulin which is released to enhance uptake of glucose from bloodstream.

5. Brain activity

Research shows inverse relationship between intake of monounsaturated fatty acids and cognitive decline. It is shown that healthy fats are protective against age associated cognitive decline and may work as natural treatment for Alzheimer’s.

Study was conducted to evaluate fatty acid profiles in brain samples with mild cognitive impairment, Alzheimer’s disease and no cognitive impairment. It is found that postmortem brain plasma from people having Alzheimer’s disease and mild cognitive impairment have low levels of oleic acid in comparison to those with proper brain function.

6. Ulcerative colitis prevention

Those with ulcerative colitis should make oleic acid a part of diet. Study involved 25000 adult men and women living in U.K. evaluated relationship between food ingestion which contains oleic acid and ulcerative colitis development. Higher intake of omega-6 fatty acids was related with development of ulcerative colitis whereas higher intake of oleic acid was inversely related with development of ulcerative colitis.

7. Combat infections

Oleic acid and other free fatty acids enhance immune systems and combat infections. Lab and animal studies show it have antibacterial properties and protective effects. Animal study shows that intake of oleic acid has beneficial role in sepsis which is a life threatening infection which spreads through bloodstream. The effect of oleic acid supplementation was examined on mice with sepsis which found that it improved clinical symptoms, prevented liver and kidney injury, increased survival rate and decrease plasma non-esterified fatty acids that promoted during severe systemic inflammatory response.

8. Repair damaged skin

This is the main reason why olive oil is being used in skin products. It comprises of oleic acid that has antioxidant, anti-inflammatory and wound healing effects. Oils have high oleic acid and heavier consistency which seals moisture into skin. It is helpful for people with dry skin or even dry hair. It acts as emollient and used in hair products to make hair softer and smoother.

9. Counteract cancer

Oleic acid is an antioxidant which prevents oxidative stress leading to various health conditions such as cancer. It has beneficial effects in cancer processes as it plays a role in activation of different intracellular pathways which are involved in cancer cells development.

10. Promotes mood

Study was associated an oleic acid rich diet with higher resting energy expenditure, increased physical activity and lower anger levels. In 20 adolescent boys with ADHD, levels of oleic acid in blood were positively associated with brain plasticity and with openness and extraversion of boy’s personalities.

Recommended intake

(Amounts are in nanomoles per milliter)

Age less than 1 year: 250 to 3,500 nmol/mL

Age 1-17 years: 350 to 3,500 nmol/mL

Age 18 years and up: 650 to 3,500 nmol/mL

Translated into consumption per day, 1 to 2 tablespoons of these oils is enough.

Traditional uses

In ancient times, oleic acid is used as a remedies and therapies. The natural sources such as olives and nuts are regarded as a part of staple diet and used in treating skin disorders and gastrointestinal illness.

Side Effects

• Avoid using oleic acid supplements when using blood thinners and significantly increases blood pressure and cause bleeding.
• Consult the doctor in case of illness as it causes adverse reactions with medications being used currently.
• Breastfeeding and pregnant women should not use oleic acid supplements.
• Studies have shown risk of developing breast cancer in women with a rise of oleic acid in blood stream.
• Oleic Acid should not be used if one have hypersensitivity.

References:

https://en.wikipedia.org/wiki/Oleic_acid

https://pubchem.ncbi.nlm.nih.gov/compound/oleic_acid#section=Top

https://www.britannica.com/science/oleic-acid

http://phlabs.com/what-is-oleic-acid

http://www.tuscany-diet.net/lipids/list-of-fatty-acids/oleic/

http://www.naturalwellbeing.com/learning-center/Oleic_Acid/

https://www.tabletwise.com/medicine/oleic-acid

Lutein

The word “Lutein” is derived from Latin word “luteus” which means yellow. Lutein is a xanthophyll and is considered to be one of 600 known naturally occurring carotenoids. It is manufactured by plants and xanthophyll is also found in green leafy vegetables such as kale, spinach and yellow carrots in high quantities. In green plants, xanthophyll modulates light energy and acts as non-photochemical quenching agents to deal with triplet chlorophyll which is overproduced at high light during photosynthesis. In human retina, lutein is absorbed from blood into macula lutea though its exact role in the body is not known. Generally, lutein is a lipophilic molecule and is insoluble in water. It is found as fatty acid esters in plants.

Zeaxanthin

Zeaxanthin is a common carotenoid alcohol found in nature. This pigment provides the characteristic color to corn, paprika, saffron, wolfberries and other plants. The name is derived from Zea mays and Greek word “xanthos” meaning yellow. Zeaxanthin are present in high quantity in leaves of green plants. Zeaxanthin is one of two principal xanthophyll carotenoids present in the retina of the eye.

Food Sources

Health Benefits of Lutein and Zeaxanthin

1. Antioxidant activity

Lutein and zeaxanthin are antioxidants which defends body from free radicals. Excess presence of free radicals damage cells contributing to aging and onset of diseases such as cancer, heart disease, Alzheimer’s disease and type 2 diabetes. It protects body’s fats, proteins and DNA from stressors and help to recycle glutathione which is another major antioxidant in the body. Moreover, its antioxidant properties lower effects of bad cholesterol. It lowers buildup of plaque in arteries and lowers the chances of heart problems.

Lutein and zeaxanthin also work to protect your eyes from free radical damage. Eyes are exposed to both light and oxygen which as a result produces harmful oxygen free radicals. Lutein and zeaxanthin eradicates free radicals so it does not damage eye cells.

2. Healthy Vision

Lutein and zeaxanthin are the dietary carotenoids which accumulate in retina, particularly macula region which is located at back of eye. It is present in high amounts in macula known as macular pigments. Macula is required for vision. Lutein and zeaxanthin acts as antioxidants in this area by protecting eyes from harmful free radicals. With the reduction of these antioxidants, it could impair eye health. It also acts as natural sunblock by taking in excess light energy. It protects eyes from harmful blue light. It prevents the onset of age related macular degeneration, cataracts, diabetic retinopathy, eye detachment and uveitis.

3. Healthy skin

Recent research has shown beneficial effect of lutein and zeaxanthin on skin. Its antioxidant effects prevent skin from damaging ultraviolet rays of sun. Animal study shows that rats receiving 0.4% lutein and zeaxanthin enriched diets have low UVB induced skin inflammation in comparison to those receiving 0.04% of these carotenoids. Study conducted in 46 people having mild to moderate dry skin concluded that intake of 10 mg of lutein and 2 mg of zeaxanthin improved skin tone significantly in comparison to the control group. Moreover, lutein and zeaxanthin protects skin cells from premature aging and UVB induced tumors.

4. Diabetic treatment

Studies have shown high levels of lutein & other carotenoids within blood are associated to problem in controlling blood sugar and lower the chances of diabetes and other complications. Study conducted on diabetic rats shows that lutein supplements with DHA manage diabetes induced biochemical modifications. Diabetic rats with supplements experienced low oxidative stress and less damage to retina of eyes.

5. Cancer prevention

Evidence have shown that people with more lutein from diet had low rates of colon, breast, cervical and lung cancers. Study shows that high levels of lutein in blood had low chances of developing various forms of cancers. Lutein acts as a natural treatment for cancer due to the facts that lutein rich foods also offer various antioxidants and nutrients that reduces disease causing inflammation and oxidative stress. Further research is required to discover the effects of lutein and other carotenoids on immune, cancer, cardiovascular and hormonal health.

6. Healthy heart

Study shows that xanthophyll carotenoids including lutein help to lower the chances of developing stroke and heart disease. Also study has shown cancer protective effects of lutein and how it improves heart health. It suggests that a low level of lutein in the blood contributes to thickening of artery walls which increases the chances of developing arteriosclerosis and clogging of arteries those results in heart attacks.

Recommended dosage

It is recommended to take more than 1 to 3 mg of lutein and zeaxanthin regularly in order to lower the chances of age related macular degeneration. Literally, about 6 to 20 mg of dietary lutein per day helps to lower the chances of eye ailments. Research has shown that 10 mg of lutein and 2 mg of zeaxanthin causes significant reduction in onset to advanced age associated macular degeneration. Similarly, supplements of 10 mg of lutein and 2 mg of zeaxanthin promotes overall skin tone.

References:

https://www.allaboutvision.com/nutrition/lutein.htm

https://www.healthline.com/nutrition/lutein-and-zeaxanthin

https://en.wikipedia.org/wiki/Lutein

https://en.wikipedia.org/wiki/Zeaxanthin

https://cdn2.hubspot.net/hubfs/257852/FloraGLO%C2%AE%20by%20Kemin_The%20Pioneers%20of

https://draxe.com/lutein/

The requirements for folate are based on the amount of dietary folate equivalents (DFEs, with values adjusted for differences in the absorption of food folate and folic acid) needed to maintain erythrocyte folate. DFEs adjust for the nearly 50 percent lower bioavailability of food folate compared to that of folic acid. The Tolerable Upper Intake Level (UL) is based on the precipitation or exacerbation of neuropathy in vitamin B12–deficient individuals as the critical end-point and represents total intake from fortified food or dietary supplements.

The UL does not include naturally occurring food folate. Although epidemiological evidence suggests that folate may protect against vascular disease, cancer and mental disorders, the evidence was not sufficient to use risk reduction of these conditions as a basis for setting folate requirements.

Rich food sources of folate include fortified grain products, dark green vegetables, and beans and legumes. Chronic inadequate folate intake results in macrocytic anemia. The adverse effect of consuming excess supplemental folate is the onset or progression of neurological complications in people with vitamin B12 deficiency. Excess folate can obscure or mask and thus potentially delay the diagnosis of vitamin B12 deficiency, which can result in an increased risk of progressive, unrecognized neurological damage.

To lower the chances of neural tube defects, pregnant women should take 400 mg of folic acid regularly from fortified foods, supplements, or both, in addition to consuming food folate from a varied diet. It is important to note that this recommendation specifically calls for folic acid, which is more bioavailable than food folate. Since foods fortified to a level of 400 mg are not available in Canada, the recommendation is to consume a multivitamin containing 400 mg of folic acid every day in addition to the amount of folate in a healthful diet.

Food Sources

Health Benefits of Folate

1. Prevent cancer

Folate may protect against cancer of the esophagus and the colon, although evidence at this time is limited. Folate plays roles in DNA synthesis and repair; thus, inadequate folate intakes may allow DNA damage to accumulate. This reason alone is enough to warrant everyone attending to their folate intake.

2. DNA production

Before cells can reproduce they must make a copy of their DNA. The necessity of folate is particularly realized in cells that rapidly reproduce. This includes cells associated with the body surfaces (skin, hair, and digestive, urinary, and reproductive tracts) as well as blood cells and certain liver cells. Cells of these tissues must constantly be replaced or turned over to guarantee proper function and integrity. However, in order for these cells to reproduce they must first make a duplicate copy of their DNA so that when the cell divides into two cells, both will get a complete set of DNA.

3. Amino acid metabolism

Folate is also involved in transferring single-carbon molecules in the metabolism of certain amino acids as well. For instance, folate helps convert homocysteine to methionine.

4. Homocysteine metabolism

Recently a link has been made between homocysteine levels and heart disease. When folate transfers a carbon molecule to homocysteine it is converted to methionine. The conversion requires the help of vitamin B12 as well. Therefore, a deficiency of folate and/or vitamin B12 can allow for homocysteine levels to become elevated. Vitamin B6 is also important because it helps folate pick up the carbon unit that will be added to homocysteine to form methionine.

5. Crucial during pregnancy

Because folate is fundamentally involved in DNA production and thus the reproduction of cells, periods of life when rapid growth occurs demand a higher folate intake. During pregnancy a woman’s diet must include extra folate to assist in the rapid reproduction of cells of the unborn infant and herself (for example, blood cells, and placenta). Most prenatal vitamin supplements include folate to help meet a pregnant woman’s increased needs.

6. Prevent heart ailments

Heart ailment is a complex disorder which includes various variables or factors with different role on development. Elevated protein level is known as homocysteine that makes blood vessels inflexible or resistant to change. This could worsen hypertension and promotes the chances of coronary artery disease and strokes. Folate is transformed into metabolite tetrahydrofolate which breaks down homocysteine into useful protein methionine that enhance heart health.

7. Cognitive health

Folate is crucial for development of brain even in the womb. Its requirement won’t reduce as we age but rather increased. Individuals having low blood levels of folate has strong correlation to symptoms associated with epilepsy, depression, cognitive decline and psychiatric conditions. The part of brain which promotes memory or learning is also affected resulting in poor function of brain.

Protein homocysteine has toxic or inflammatory effects on neurons in the brain contributing development of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Intake of folate is related with low oxidative damage to brain cells and enhance brain performance especially as people ages or with mild impairment.

8. Treat depression

Dopamine and serotonin are two essential transmitters which controls our mood as well as motivation. Levels of these neurotransmitters could be altered due to the combination of individual or external factors. This results in depressive illness or loss of motivation & pleasure with life. This is caused due to low levels of folate as this vitamin is involved in synthesis of both dopamine and serotonin. Increase in folate intake increases production and also stimulates serotonin receptors in brain and promotes the activity of medication that treats depression.

The two most important neurotransmitters that control our mood and motivation are dopamine and serotonin, whose levels may become altered due to a combination of external and individual factors. When this happens, the result is usually some manifestation of depressive illness, or loss of motivation and pleasure with life. One of these causes is low folate levels, since this vitamin is involves in the synthesis of both serotonin and dopamine. Increased folate consumption not only increases production, but also stimulates the serotonin receptors in the brain and can enhance the action of medication used to treat depression.

9. Slows down aging

Preserving mental function is crucial for slowing down premature aging. Folate lowers oxidative stress in the body which is the major cause for rapid aging and studies conducted using roundworms showed prolong lifespan.

10. Healthy liver

Liver processes various toxins on regular basis and in the process it could be damaged. In alcoholics, effect is worsened as the oxidative damage increases and the antioxidant levels of methionine and glutathione are reduced. Folate helps to maintain these two antioxidants, promotes liver detoxification and combat harmful effect of alcohol on liver.

11. Makes bone strong

Folate is considered to be crucial for maintaining bone health. Its deficiency is associated to lower bone density and increases the chances of fractures.

12. Strong immunity

T-cell function reduces as we ages and this weakens immunity. Folate deficiency worsens suppression of immunity. Individuals consuming folate found to have increase in resistance to disease. This is due to antioxidant properties of folate that lowers strain on immune system.

Inadequate intake/ deficiency of Folate

Folate deficiency can result in several problems including anemia. Red blood cells (RBCs) have a life span of about 4 months and are constantly reproducing (two million RBCs per second) in bone marrow to compensate for their normal destruction. Although RBCs do not contain a nucleus (with its DNA), there is a time in its development when each new RBC is created from the division of another cell. Before that cell divided into two new cells, it needed to copy its DNA. During folate deficiency, the original cell cannot properly copy its DNA because folate is not present to help construct the building blocks of DNA. This results in the development of large and immature RBCs, which then enter the blood and are readily noticeable with a microscope. Furthermore, fewer and fewer normal RBCs are produced, resulting in anemia. Anemia is a significant reduction in the level of hemoglobin in the blood. Remember: hemoglobin is found in RBCs, so a reduction in RBC concentration in our blood results in less hemoglobin. The anemia that results from folate deficiency is clinically referred to as macrocytic megaloblastic anemia. Macrocytic means big cell and megaloblast is the name for the pre-RBC form, which still has its nucleus. These changes in RBCs can be observed as early as a few months after consuming a folate-deficient diet.

Excess intake of Folate

• High folic acid intake could mask the hematological consequences of vitamin B12 deficiency and thus delay its diagnosis. This might increase the spinal and neurological damage caused by B12 deficiency.
• High folate intake could reduce the effectiveness of certain drugs like methotrexate that work by interfering with folate metabolism.
• High folic acid intake might increase the growth of existing bowel cancers or increase the risk of benign bowel adenomas developing into cancers.
• Folic acid used in supplements and for fortifying food might pose risks not posed by natural conjugated forms of folate found in food.

Special Considerations

1. Individuals at increased risk: People who are at risk of vitamin B12 deficiency include those who follow a vegan diet, older adults with atrophic gastritis, and those with pernicious anemia and bacterial overgrowth of the gut. These individuals may place themselves at an increased risk of neurological disorders if they consume excess folate because folate may mask vitamin B12 deficiency.
2. Females of childbearing age: In general, the prevalence of vitamin B12 deficiency in women of the childbearing years is very low and the consumption of supplemental folate at or above the UL in this subgroup is unlikely to produce adverse effects.

Recommended intakes of Folate

The DRI recommended intake for folate for healthy adults is set at 400 micrograms per day. The DRI committee also advises all women of child-bearing age to consume 400 micrograms of folic acid, a highly available form of folate, from supplements or enriched foods each day in addition to the folate that occurs naturally in their foods.

The recommended daily allowance of folate for people of different ages:

References:

https://www.medicalnewstoday.com/articles/287677.php

It is also available in form of dietary supplements for preventing Vitamin D deficiency and associated ailments such as rickets. Also it is used for familial hypophosphatemia, hypoparathyroidism which causes low blood calcium and Fanconi syndrome. In 1936, cholecalciferol was first defined. Cholecalciferol is the most effective as well as safe medicine on World Health Organization’s List of Essential Medicines.

Food Sources

Health Benefits of Cholecalciferol (Vitamin D3)

1. Promote cognition

Studies have shown that cholecalciferol is effective in lowering the chances of Alzheimer’s disease by enhancing cognitive function. Deficiency of Vitamin D is related with neurodegenerative diseases due to which its supplementation is common in aging people.

2. Strengthen immunity

Vitamin D acts as a powerful modulator of immune system and prevents the chances of infections caused by various pathogens. It also assists body to avoid attacking itself.

3. Prevention of autoimmune diseases

The deficiency of Vitamin D is directly associated with autoimmune diseases. Its supplement is effective in preventing this disease.

4. Assist weight loss

Recent research discovered that deficiency of Vitamin D is associated to obesity. It relates to effect on metabolism which Vitamin D provides by optimizing immune system and also enhancing metabolism.

5. Stronger bones

Intake of sufficient Vitamin D3 offers strong bones as it regulates and also controls the ability of the body to absorb calcium and phosphorus which provides strength as well as density to the teeth and skeletal system.

6. Manage insulin

Vitamin D3 vitalizes pancreas and triggers the process of making insulin. It manages levels of blood sugar more effectively and assists diabetics to control disease.

7. Blood pressure management

Study concluded that people with high blood pressure experienced drop in number with an increment in Vitamin D levels. Vitamin D3 lowers concentration of renin, which is an enzyme secreted by kidney which affects blood vessels.

8. Prevent cancer

Evidence shows that increase in intake of Vitamin D3 helps to lower progression of prostate tumors. Other reports show that combining nutrient with more fiber lowers the chances of polyps development which could result in colon cancer. Study conducted on 166 women undergoing treatment about 70 percent has low vitamin D levels which led to theorize that there could be link.

9. Healthy heart

Vitamin D has positive impact on heart health. Two studies show that low levels of Vitamin D are associated to increase in chances of heart attack. Some research showed that Vitamin D acts as heart tranquilizer promoting cardiovascular endurance and managing muscle cells from growing too large. This prevents thickening of walls of ventricles that blocks blood flow or causes heart attack.

10. Promote mood

Vitamin D3 has significant impact on mood. People go through seasonal affective disorder and feel happier when sun is shining due to the synthesis of vitamin which occurs with direct exposure to UVB rays. Promoting the intake of Vitamin D levels could effectively lower the symptoms of clinical depression. Other treatments may be required but ensuring proper absorption of vitamin is demanding.

Recommended Dosage

• While using in supplements, it should not exceed more than 2000 IU per day and dosage should range between 400 and 1200 IU per day.
• For children, NHS has advised to limit within 8.5 to 10 mcg of Vitamin D a day. From 1 year of age, it could be increased to 10 mcg per day for children.
• It is not recommended to use supplements of Vitamin D3 for long term as it could lead to adverse side effects.

Vitamin D3 Side Effects

Too much consumption of this vitamin could result to following side effects:

• Stomach pain
• Vomiting
• Nausea
• Reduction in bone mineral density
• Kidney failure
• Elevated blood levels of calcium and potassium

When used in moderation, Vitamin D3 supplement rarely shows side effects.

References:

https://en.wikipedia.org/wiki/Cholecalciferol

https://www.organicfacts.net/vitamin-d3.html

https://www.kazidomi.com/en/blog/vitamin-d3-benefits-n380

Food Sources

References:

https://www.webmd.com/drugs/2/drug-8604/ergocalciferol-vitamin-d2-oral/details

https://www.betterbones.com/bone-nutrition/what-is-the-difference-between-vitamin-d2-and-

vitamin-d3/

http://blog.vitaminddrops.com/what-are-the-different-types-of-vitamin-d/

https://en.wikipedia.org/wiki/Ergocalciferol

https://www.healthline.com/nutrition/vitamin-d2-vs-d3#section7

Vitamin K2 is a form of Vitamin K which is crucial for maintaining healthy bones. Besides calcium, body requires Vitamin K2 which activates two proteins to regulate. Various dietary sources such as eggs, meat and various cheeses incorporate Vitamin K2.

Types of Vitamin K2

Vitamin K is found in two forms: Vitamin K1 and Vitamin K2. Vitamin K2 is a type of vitamin required for maintaining strong bones. There are several forms of Vitamin K2:

1. MK-4

The structure of MK-4 resembles Vitamin K1. So the body uses it in similar way, MK-4 is used by the body to activate blood clotting proteins in liver. The leftover is packaged inside triglycerides and transport to bloodstream. Leftover MK-4 will support bones. MK-4 does not stick for long and is cleared from bloodstream in 6 to 8 hours.

2. MK-7

Unlike Vitamin K1 and MK-4, Vitamin MK-7 is structurally different. So the use by the body also differs. Vitamin MK-7 is absorbed in small intestine before moved to the liver. MK-7 is packaged in LDL cholesterol and is sent to bloodstream.  Then it activates proteins which guide calcium to the bones and keep out of arteries, organs and soft tissues. LDL cholesterol disseminate in the body for several days. Literally, MK-7 remains in the body for upto 4 days. It has longer half-life which means one could build steady level when consumed regularly.

MK-7’s much longer availability is the reason a small dose – as little as 90 micrograms per day – may be all you need to optimize your body’s ability to activate osteocalcin and matrix Gla protein.

Food Sources

Health Benefits of Vitamin K2

1. Use of calcium

Vitamin K2 helps control the accumulation of calcium in the body. Vitamin K2 is beneficial for heart, skeleton, nervous system and teeth by regulating use of calcium in bones, teeth and arteries. Vitamin D is responsible to transport calcium from intestines as it digests in the bloodstream. Vitamin K2 activates osteocalcin when takes calcium out of bloodstream and deposits it into bones and teeth. This vitamin also involves in maintaining structures of arterial walls, teeth, osteoarticular system and regulation of cell growth.

2. Cardiovascular health

Vitamin K2 is beneficial for men as it offers protection against heart associated problems such as atherosclerosis which are the major cause of death in developed countries. Adequate Vitamin K2 helps to lower the chances of vascular damage as it activates matrix GLA protein inhibiting deposits of calcium on the walls.

Intake of Vitamin K2 is associated to lowering the chances of aortic calcification. Men consuming K2 lowers 52 percent of severe aortic calcification and 41 percent lowers the chances of coronary heart disease. Vitamin K2 could reverse buildup of plaque in arteries making it effective to treat heart disease.

3. Healthy bones and teeth

Vitamin K2 is beneficial for skeletal system by using calcium and lead to teeth and bones making them solid and strong. Number of studies shows that Vitamin K2 is useful in preventing and treating fractures, bone loss and osteoporosis. Studies show that Vitamin K2 slows down rate of bone loss in adults and helps to promote bone mass. It promotes osteocalcin accumulation in exracellular matrix of osteoblasts inside bones that promotes bone mineralization. In animal studies, it combat bone loss experienced during menopause. It maintains structure of teeth and jaws. Vitamin K2 foods are used in diets which help in prevent cavities, plaque formation and tooth decay. During pregnancy, Vitamin K2 is required for fetal growth.

4. Cancer prevention

Those with high Vitamin K2 in diet have low chances of being prone to cancer and death from cancer. Vitamin K2 prevents growth of leukemia, lung, prostate and liver cancer.

5. Rheumatoid arthritis damage

Patients having rheumatoid arthritis shows that supplements with vitamin K2 results in slowdown of bone mineral density loss and lowers the chances of RANKL which is an inflammatory compound found in the blood of subjects. Vitamin K2 is useful for rheumatoid arthritis diet.

6. Improves hormonal balance

Vitamin K2 could produce osteocalcin hormone having positive metabolic and hormonal effects. Fat soluble vitamins are required for production of reproductive or sex hormones including testosterone and estrogen. Due to its hormonal balancing effects, women having polycystic ovarian syndrome found Vitamin K2 beneficial when added to diet. It enhances blood sugar balance and insulin sensitivity that lowers the chances of metabolic problems such as obesity. It regulates glucose metabolism by modulating osteocalcin and proinflammatory pathways.

7. Kidney health

Vitamin K2 is helpful for kidneys which prevents formation of calcium accumulation in wrong places which is the major cause of kidney stones. Deficiency of Vitamin D and K2 is related with high chances of kidney disease.

8. Prevent wrinkles

Elastin and collagen are two components of skin providing firmness and elasticity. Elastin and collagen are two components of skin providing firmness and elasticity. As people ages, it loses elastin and collagen and its youthful appearance. Skin cells releases matrix-GLA protein in order to prevent calcification of elastin in skin. Elastin is calcified due to lack of Vitamin K2 activated matrix-GLA protein. It maintains youthful skin activating matrix-GLA and prevents calcification of elastin.

9. Prevent varicose veins

Vitamin K2 activates matrix-GLA protein to payoff calcium in vessels and shows cardiovascular benefits. Veins calcification is a major contributor to varicose veins so Vitamin K2 helps in preventing varicose veins.

10. Enhance exercise performance

During exercise, bones releases osteocalcin which seems to send out messages to assist muscles cope with increased energy demands. Vitamin K2 allows skeletal muscle to use energy during exercise and increase efficiency of workout and potential performance.

Recommended Intake of Vitamin K

The recommended dietary allowance (RDA) for Vitamin K2 is not known yet. Research shows that 360 micrograms a day in form of MK-7 is certainly effective, and as 90 micrograms could be adequate for people with osteoporosis and osteopenia.

Deficiency and toxicity

• Vitamin K2 deficiency results heart problems such as high blood pressure, arterial calcification, cavities or dental issues, kidney stones, symptoms of inflammatory bowel disease such as diarrhea, indigestion or bloody stool, metabolic problems, poor blood sugar balance, morning sickness and varicose veins.
• Infants and newborn babies more prone to vitamin K2 deficiency as their digestive systems lack the ability to produce.
• The drugs which halt Vitamin K2 absorption are blood thinners, antacids, aspirin, antibiotics, seizure medication, cancer treatment drugs and high cholesterol drugs, osteoporosis drugs and cholesterol lowering statin drugs.

Side effects

Excessive use of Vitamin K2 causes side effects such as low appetite, reduction in movement or activity, difficulty in breathing, enlarged liver, body swelling, irritability, muscle stiffness, yellow eyes or skin.

References:

https://www.healthline.com/nutrition/vitamin-k2#dental-health

https://en.wikipedia.org/wiki/Vitamin_K2

https://www.tabletwise.com/medicine/vitamin-k2-7

https://www.algaecal.com/algaecal-ingredients/vitamin-k2/

https://wellnessmama.com/54423/vitamin-k2-uses-benefits/

https://www.nutritionadvance.com/vitamin-k2-benefits/

Food Sources

References:

https://en.wikipedia.org/wiki/Myristoleic_acid

https://pubchem.ncbi.nlm.nih.gov/compound/Myristoleic_acid#section=Top

http://www.tuscany-diet.net/lipids/list-of-fatty-acids/myristoleic/

Stigmasterol does not have major role in lowering inflammation as it is a precursor to chemical compounds that limits inflammatory processes. Stigmasterol is used for lowering cholesterol though further study is required to determine compounds that perform this function and how they work in the body.

Food Sources

References:

https://pubchem.ncbi.nlm.nih.gov/compound/Stigmasterin#section=Top

https://en.wikipedia.org/wiki/Stigmasterol

https://www.wisegeek.com/what-is-stigmasterol.htm

This acid is formed by elongation of oleic acid and converted to docosenoic acid and nervonic acid. It is present in small amounts in plants and animals and in some marine fish, it is a major fatty acids. It is found in the membrane of red blood cells and concentration is higher in children with autism which makes it an essential biomarker. It is present in bone marrow aspirates and phospholipids.

Food Sources of Eicosenoic acid

References:

http://www.hmdb.ca/metabolites/HMDB0002231

https://www.matreya.com/Products/Eicosenoic-acid-(icisi-11)__1032.aspx