[NEW] Vitamin K2: Everything You Need to Know | วิตามิน k2 – PINKAGETHAILAND

วิตามิน k2: นี่คือโพสต์ที่เกี่ยวข้องกับหัวข้อนี้

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Most people have never heard of vitamin K2.

This vitamin is rare in the Western diet and hasn’t received much mainstream attention.

However, this powerful nutrient plays an essential role in many aspects of your health.

In fact, vitamin K2 may be the missing link between diet and several chronic diseases.

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What Is Vitamin K?

Vitamin K was discovered in 1929 as an essential nutrient for blood coagulation (blood clotting).

The initial discovery was reported in a German scientific journal, where it was called “Koagulationsvitamin” — which is where the “K” comes from (1).

It was also discovered by the dentist Weston Price, who travelled the world in the early 20th century studying the relationship between diet and disease in different populations.

He found that the non-industrial diets were high in some unidentified nutrient, which seemed to provide protection against tooth decay and chronic disease.

He referred to this mystery nutrient as “activator X,” which is now believed to have been vitamin K2 (1).

There are two main forms of vitamin K:

  • Vitamin K1 (phylloquinone): Found in plant foods like leafy greens.
  • Vitamin K2 (menaquinone): Found in animal foods and fermented foods (2).

Vitamin K2 can be further divided into several different subtypes, the most important ones being MK-4 and MK-7.

Summary

Vitamin K was initially discovered as a nutrient involved in blood clotting. There are two forms: K1 (found in plant foods) and K2 (found in animal and fermented foods).

How Do Vitamins K1 and K2 Work?

Vitamin K activates proteins that play a role in blood clotting, calcium metabolism and heart health.

One of its most important functions is to regulate calcium deposition. In other words, it promotes the calcification of bones and prevents the calcification of blood vessels and kidneys (3, 4).

Some scientists have suggested that the roles of vitamins K1 and K2 are quite different, and many feel that they should be classified as separate nutrients altogether.

This idea is supported by an animal study showing that vitamin K2 (MK-4) reduced blood vessel calcification whereas vitamin K1 did not (5).

Controlled studies in people also observe that vitamin K2 supplements generally improve bone and heart health, while vitamin K1 has no significant benefits (6).

However, more human studies are needed before the functional differences between vitamins K1 and K2 can be fully understood.

Summary

Vitamin K plays an essential role in blood clotting, heart health and bone health.

May Help Prevent Heart Disease

Calcium build-up in the arteries around your heart is a huge risk factor for heart disease (7, 8, 9).

Therefore, anything that can reduce this calcium accumulation may help prevent heart disease.

Vitamin K is believed to help by preventing calcium from being deposited in your arteries (10).

In one study spanning 7–10 years, people with the highest intake of vitamin K2 were 52% less likely to develop artery calcification and had a 57% lower risk of dying from heart disease (11).

Another study in 16,057 women found that participants with the highest intake of vitamin K2 had a much lower risk of heart disease — for every 10 mcg of K2 they consumed per day, heart disease risk was reduced by 9% (12).

On the other hand, vitamin K1 had no influence in either of those studies.

However, keep in mind that the above studies are observational studies, which cannot prove cause and effect.

The few controlled studies that have been conducted used vitamin K1, which seems to be ineffective (13).

Long-term controlled trials on vitamin K2 and heart disease are needed.

Still, there is a highly plausible biological mechanism for its effectiveness and strong positive correlations with heart health in observational studies.

Summary

A higher intake of vitamin K2 is strongly associated with a reduced risk of heart disease. Vitamin K1 appears to be less useful or ineffective.

May Help Improve Bone Health and Lower Your Risk of Osteoporosis

Osteoporosis — which translates to “porous bones” — is a common problem in Western countries.

It prevails especially among older women and strongly raises the risk of fractures.

As mentioned above, vitamin K2 plays a central role in the metabolism of calcium — the main mineral found in your bones and teeth.

Vitamin K2 activates the calcium-binding actions of two proteins — matrix GLA protein and osteocalcin, which help to build and maintain bones (14, 15).

Interestingly, there is also substantial evidence from controlled studies that K2 may provide major benefits for bone health.

A 3-year study in 244 postmenopausal women found that those taking vitamin K2 supplements had much slower decreases in age-related bone mineral density (16).

Long-term studies in Japanese women have observed similar benefits — though very high doses were used in these cases. Out of 13 studies, only one failed to show significant improvement.

Seven of these trials, which took fractures into consideration, found that vitamin K2 reduced spinal fractures by 60%, hip fractures by 77% and all non-spinal fractures by 81% (17).

In line with these findings, vitamin K supplements are officially recommended for preventing and treating osteoporosis in Japan (18).

However, some researchers are not convinced — two large review studies concluded that evidence to recommend vitamin K supplements for this purpose is insufficient (19, 20).

Summary

Vitamin K2 plays an essential role in bone metabolism, and studies suggest that it can help prevent osteoporosis and fractures.

May Improve Dental Health

Researchers have speculated that vitamin K2 may affect dental health.

See also  แชร์สนั่น! กลุ่มวัยรุ่นคุยใน “คลับเฮ้าส์” พูดถึงคนอีสาน จนหลายคนฟังถึงกับอึ้ง! | ด่า คน แรง ๆ

However, no human studies have tested this directly.

Based on animal studies and the role vitamin K2 plays in bone metabolism, it’s reasonable to assume that this nutrient impacts dental health as well.

One of the main regulating proteins in dental health is osteocalcin — the same protein that is critical to bone metabolism and is activated by vitamin K2 (21).

Osteocalcin triggers a mechanism that stimulates the growth of new dentin, which is the calcified tissue underneath the enamel of your teeth (22, 23).

Vitamins A and D are also believed to play an important role here, working synergistically with vitamin K2 (24).

Summary

It’s believed that vitamin K2 may play a critical role in dental health, but human studies showing the benefits of supplements in this area are currently lacking.

May Help Fight Cancer

Cancer is a common cause of death in Western countries.

Even though modern medicine has found many ways to treat it, new cancer cases are still on the rise.

Therefore, finding effective prevention strategies is of utmost importance.

Interestingly, several studies have been done on vitamin K2 and certain types of cancer.

Two clinical studies suggest that vitamin K2 reduces recurrence of liver cancer and increases survival times (25, 26).

Additionally, an observational study in 11,000 men found that a high vitamin K2 intake was linked to a 63% lower risk of advanced prostate cancer, whereas vitamin K1 had no effect (27).

However, more high-quality studies are needed before any strong claims can be made.

Summary

Vitamin K2 has been found to improve survival in patients with liver cancer. Men who consume the highest amounts of K2 appear to have a lower risk of advanced prostate cancer.

How to Get the Vitamin K2 You Need

Several widely available foods are rich sources of vitamin K1, but vitamin K2 less common.

Your body can partly convert vitamin K1 to K2. This is useful, as the amount of vitamin K1 in a typical diet is ten times that of vitamin K2.

However, current evidence indicates that the conversion process is inefficient. As a result, you may benefit much more from eating vitamin K2 directly.

Vitamin K2 is also produced by gut bacteria in your large intestine. Some evidence suggests that broad-spectrum antibiotics contribute to K2 deficiency (28, 29).

Still, the average intake of this important nutrient is incredibly low in the modern diet.

Vitamin K2 is mainly found in certain animal and fermented foods, which most people don’t eat much of.

Rich animal sources include high-fat dairy products from grass-fed cows, egg yolks, as well as liver and other organ meats (30).

Vitamin K is fat-soluble, which means low-fat and lean animal products don’t contain much of it.

Animal foods contain the MK-4 subtype, while fermented foods like sauerkraut, natto and miso pack more of the longer subtypes, MK-5 to MK-14 (31).

If these foods are inaccessible to you, taking supplements is a valid alternative. An excellent selection of K2 supplements can be found on Amazon.

The benefits of supplementing with K2 may be enhanced even further when combined with a vitamin D supplement, as these two vitamins have synergistic effects (32).

Though this needs to be studied in more detail, current research on vitamin K2 and health is promising.

In fact, it may have life-saving implications for many people.

Summary

You can get vitamin K2 from high-fat dairy products, egg yolk, liver and fermented foods, such as sauerkraut.

The Bottom Line

Vitamin K is a group of nutrients that are divided into vitamins K1 and K2.

Vitamin K1 is involved in blood coagulation and vitamin K2 benefits bone and heart health. However, more studies on the roles of vitamin K subtypes are needed.

Some scientists are convinced that vitamin K2 supplements should be regularly used by people at risk of heart disease. Others point out that more studies are needed before any solid recommendations can be made.

However, it’s clear that vitamin K plays an essential role in body function.

To maintain good health, make sure to get adequate amounts of vitamins K1 and K2 through your diet.

[NEW] Vitamin K2: Everything You Need to Know | วิตามิน k2 – PINKAGETHAILAND

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Most people have never heard of vitamin K2.

This vitamin is rare in the Western diet and hasn’t received much mainstream attention.

However, this powerful nutrient plays an essential role in many aspects of your health.

In fact, vitamin K2 may be the missing link between diet and several chronic diseases.

Share on Pinterest

What Is Vitamin K?

Vitamin K was discovered in 1929 as an essential nutrient for blood coagulation (blood clotting).

The initial discovery was reported in a German scientific journal, where it was called “Koagulationsvitamin” — which is where the “K” comes from (1).

It was also discovered by the dentist Weston Price, who travelled the world in the early 20th century studying the relationship between diet and disease in different populations.

He found that the non-industrial diets were high in some unidentified nutrient, which seemed to provide protection against tooth decay and chronic disease.

He referred to this mystery nutrient as “activator X,” which is now believed to have been vitamin K2 (1).

There are two main forms of vitamin K:

  • Vitamin K1 (phylloquinone): Found in plant foods like leafy greens.
  • Vitamin K2 (menaquinone): Found in animal foods and fermented foods (2).

Vitamin K2 can be further divided into several different subtypes, the most important ones being MK-4 and MK-7.

Summary

Vitamin K was initially discovered as a nutrient involved in blood clotting. There are two forms: K1 (found in plant foods) and K2 (found in animal and fermented foods).

How Do Vitamins K1 and K2 Work?

Vitamin K activates proteins that play a role in blood clotting, calcium metabolism and heart health.

One of its most important functions is to regulate calcium deposition. In other words, it promotes the calcification of bones and prevents the calcification of blood vessels and kidneys (3, 4).

Some scientists have suggested that the roles of vitamins K1 and K2 are quite different, and many feel that they should be classified as separate nutrients altogether.

This idea is supported by an animal study showing that vitamin K2 (MK-4) reduced blood vessel calcification whereas vitamin K1 did not (5).

Controlled studies in people also observe that vitamin K2 supplements generally improve bone and heart health, while vitamin K1 has no significant benefits (6).

See also  [Update] 15 อาหารว่างลดน้ำหนัก…กินจุบจิบได้แบบไม่ต้องกลัวอ้วน • สุขภาพดี | อาหาร อ้วน - PINKAGETHAILAND

However, more human studies are needed before the functional differences between vitamins K1 and K2 can be fully understood.

Summary

Vitamin K plays an essential role in blood clotting, heart health and bone health.

May Help Prevent Heart Disease

Calcium build-up in the arteries around your heart is a huge risk factor for heart disease (7, 8, 9).

Therefore, anything that can reduce this calcium accumulation may help prevent heart disease.

Vitamin K is believed to help by preventing calcium from being deposited in your arteries (10).

In one study spanning 7–10 years, people with the highest intake of vitamin K2 were 52% less likely to develop artery calcification and had a 57% lower risk of dying from heart disease (11).

Another study in 16,057 women found that participants with the highest intake of vitamin K2 had a much lower risk of heart disease — for every 10 mcg of K2 they consumed per day, heart disease risk was reduced by 9% (12).

On the other hand, vitamin K1 had no influence in either of those studies.

However, keep in mind that the above studies are observational studies, which cannot prove cause and effect.

The few controlled studies that have been conducted used vitamin K1, which seems to be ineffective (13).

Long-term controlled trials on vitamin K2 and heart disease are needed.

Still, there is a highly plausible biological mechanism for its effectiveness and strong positive correlations with heart health in observational studies.

Summary

A higher intake of vitamin K2 is strongly associated with a reduced risk of heart disease. Vitamin K1 appears to be less useful or ineffective.

May Help Improve Bone Health and Lower Your Risk of Osteoporosis

Osteoporosis — which translates to “porous bones” — is a common problem in Western countries.

It prevails especially among older women and strongly raises the risk of fractures.

As mentioned above, vitamin K2 plays a central role in the metabolism of calcium — the main mineral found in your bones and teeth.

Vitamin K2 activates the calcium-binding actions of two proteins — matrix GLA protein and osteocalcin, which help to build and maintain bones (14, 15).

Interestingly, there is also substantial evidence from controlled studies that K2 may provide major benefits for bone health.

A 3-year study in 244 postmenopausal women found that those taking vitamin K2 supplements had much slower decreases in age-related bone mineral density (16).

Long-term studies in Japanese women have observed similar benefits — though very high doses were used in these cases. Out of 13 studies, only one failed to show significant improvement.

Seven of these trials, which took fractures into consideration, found that vitamin K2 reduced spinal fractures by 60%, hip fractures by 77% and all non-spinal fractures by 81% (17).

In line with these findings, vitamin K supplements are officially recommended for preventing and treating osteoporosis in Japan (18).

However, some researchers are not convinced — two large review studies concluded that evidence to recommend vitamin K supplements for this purpose is insufficient (19, 20).

Summary

Vitamin K2 plays an essential role in bone metabolism, and studies suggest that it can help prevent osteoporosis and fractures.

May Improve Dental Health

Researchers have speculated that vitamin K2 may affect dental health.

However, no human studies have tested this directly.

Based on animal studies and the role vitamin K2 plays in bone metabolism, it’s reasonable to assume that this nutrient impacts dental health as well.

One of the main regulating proteins in dental health is osteocalcin — the same protein that is critical to bone metabolism and is activated by vitamin K2 (21).

Osteocalcin triggers a mechanism that stimulates the growth of new dentin, which is the calcified tissue underneath the enamel of your teeth (22, 23).

Vitamins A and D are also believed to play an important role here, working synergistically with vitamin K2 (24).

Summary

It’s believed that vitamin K2 may play a critical role in dental health, but human studies showing the benefits of supplements in this area are currently lacking.

May Help Fight Cancer

Cancer is a common cause of death in Western countries.

Even though modern medicine has found many ways to treat it, new cancer cases are still on the rise.

Therefore, finding effective prevention strategies is of utmost importance.

Interestingly, several studies have been done on vitamin K2 and certain types of cancer.

Two clinical studies suggest that vitamin K2 reduces recurrence of liver cancer and increases survival times (25, 26).

Additionally, an observational study in 11,000 men found that a high vitamin K2 intake was linked to a 63% lower risk of advanced prostate cancer, whereas vitamin K1 had no effect (27).

However, more high-quality studies are needed before any strong claims can be made.

Summary

Vitamin K2 has been found to improve survival in patients with liver cancer. Men who consume the highest amounts of K2 appear to have a lower risk of advanced prostate cancer.

How to Get the Vitamin K2 You Need

Several widely available foods are rich sources of vitamin K1, but vitamin K2 less common.

Your body can partly convert vitamin K1 to K2. This is useful, as the amount of vitamin K1 in a typical diet is ten times that of vitamin K2.

However, current evidence indicates that the conversion process is inefficient. As a result, you may benefit much more from eating vitamin K2 directly.

Vitamin K2 is also produced by gut bacteria in your large intestine. Some evidence suggests that broad-spectrum antibiotics contribute to K2 deficiency (28, 29).

Still, the average intake of this important nutrient is incredibly low in the modern diet.

Vitamin K2 is mainly found in certain animal and fermented foods, which most people don’t eat much of.

Rich animal sources include high-fat dairy products from grass-fed cows, egg yolks, as well as liver and other organ meats (30).

Vitamin K is fat-soluble, which means low-fat and lean animal products don’t contain much of it.

Animal foods contain the MK-4 subtype, while fermented foods like sauerkraut, natto and miso pack more of the longer subtypes, MK-5 to MK-14 (31).

If these foods are inaccessible to you, taking supplements is a valid alternative. An excellent selection of K2 supplements can be found on Amazon.

The benefits of supplementing with K2 may be enhanced even further when combined with a vitamin D supplement, as these two vitamins have synergistic effects (32).

See also  มิโกะจิกับการพูดผิดว่าเป็นลูกของพวกเรา (micomet) | โก๊ะ แปล ว่า

Though this needs to be studied in more detail, current research on vitamin K2 and health is promising.

In fact, it may have life-saving implications for many people.

Summary

You can get vitamin K2 from high-fat dairy products, egg yolk, liver and fermented foods, such as sauerkraut.

The Bottom Line

Vitamin K is a group of nutrients that are divided into vitamins K1 and K2.

Vitamin K1 is involved in blood coagulation and vitamin K2 benefits bone and heart health. However, more studies on the roles of vitamin K subtypes are needed.

Some scientists are convinced that vitamin K2 supplements should be regularly used by people at risk of heart disease. Others point out that more studies are needed before any solid recommendations can be made.

However, it’s clear that vitamin K plays an essential role in body function.

To maintain good health, make sure to get adequate amounts of vitamins K1 and K2 through your diet.


วิตามิน สารอาหารที่ร่างกายขาดไม่ได้ ประโยชน์ของวิตามินต่าง ๆ Vitamin


วิตามิน สารอาหารที่ร่างกายขาดไม่ได้ Vitamin

1. โรคขาดวิตามินเอ เกิดจากอาหารที่มีไขมันต่ำและมีวิตามินเอน้อย คนที่ขาดวิตามินเอ ถ้าเป็นเด็กการเจริญเติบโตจะหยุดชะงัก สุขภาพอ่อนแอ ผิวหนังหยาบแห้งและมีตุ่มใส ๆ เหมือนหนังคางคก เนื่องจากการอักเสบบริเวณก้น แขน ขา ข้อศอก เข่า และหน้าอก
นอกจากนี้จะมีอาการอักเสบในช่องจมูก หู ปาก ต่อมน้ำลาย เยื่อบุตา และกระจกตาขาวและตาดำจะแห้ง ตาขาวจะเป็นแผลที่เรียกว่า \”เกล็ดกระดี่\” ตาดำขุ่นหนา และถ้าเป็นรุนแรง จะมีผลทำให้ตาบอดได้ ถ้าไม่ถึงกับตาบอดก็อาจจะทำให้มองไม่เห็นในที่สลัว หรือปรับตาในที่มืดไม่ได้ เรียกว่า \”ตาฟาง\” หรือ \”ตาบอดกลางคืน\” การรักษาและป้องกันโรคขาดวิตามินเอ ทำได้โดยการกินอาหารที่มีไขมันและอาหารจำพวกผลไม้ ผักใบเขียว ผักใบเหลือง เช่น มะละกอ มะม่วงสุก ผักบุ้ง คะน้า ตำลึง มันเทศ ไข่ นม สำหรับทารกควรได้กินอาหารเสริมที่ผสมกับตับหรือไข่แดงบด

2. โรคขาดวิตามินบี 1 เกิดจากการกินอาหารที่มีวิตามินบีต่ำ หรือกินอาหารที่ไปขัดขวางการดูดซึมวิตามินบี 1 สำหรับคนที่ขาดวิตามินบี 1 จะเป็น \”โรคเหน็บชา\” ซึ่งจะมีอาการชาทั้งมือและเท้า กล้ามเนื้อแขนและขาไม่มีกำลัง ผู้ป่วยบางรายอาจมีอาการบวมร่วมด้วย ถ้าเป็นมากจะมีอาการใจสั่น หัวใจโตและเต้นเร็ว หอบ เหนื่อย และอาจตายได้ถ้าไม่ได้รับการรักษาทันท่วงที
การรักษาและป้องกันโรคขาดวิตามินบี 1 ทำได้โดยการกินอาหารที่มีวิตามินบี 1 ให้เพียงพอและเป็นประจำ เช่น ข้าวซ้อมมือ ตับ ถั่วเมล็ดแห้ง และเนื้อสัตว์ และควรหลีกเลี่ยงอาหารที่ทำลายวิตามินบี 1 เช่น ปลาร้าดิบ หอยดิบ หมาก เมี่ยง ใบชา เป็นต้น
3. โรคขาดวิตามินบี 2 เกิดจากการกินอาหารที่มีวิตามินบี 2 ไม่เพียงพอ คนที่ขาดวิตามินบี 2 มักจะเป็นแผลหรือรอยแตกที่มุมปากทั้งสองข้าง หรือซอกจมูกมีเกล็ดใสเล็ก ๆ ลิ้นมีสีแดงกว่าปกติ และเจ็บหรือมีแผลที่ผนังภายในปาก รู้สึกคัน รวมทั้งปวดแสบปวดร้อนที่ตา อาการเหล่านี้ เรียกว่า \”โรคปากนกกระจอก\”
คนที่เป็นโรคนี้จะมีอาการอ่อนเพลีย เบื่ออาหาร และอารมณ์หงุดหงิดง่าย การรักษาและป้องป้องกันโรคขาดวิตามินบี 2 ทำได้ด้วยการกินอาหารที่มีวิตามินบี 2 ให้เพียงพอ และเป็นประจำ เช่น นมสดนมปรุงแต่ง นมถั่วเหลือง น้ำเต้าหู้ ถั่วเมล็ดแห้ง ข้าวซ้อมมือ ผัก ผลไม้ เป็นต้น

4. โรคขาดวิตามินซี เกิดจากการกินอาหารที่มีวิตามินซีไม่เพียงพอ คนที่ขาดวิตามินซีมักจะเจ็บป่วยบ่อย เนื่องจากมีความต้านทานโรคต่ำ เหงือกบวมแดง เลือดออกง่าย ถ้าเป็นมากฟันจะโยก และมีเลือดออกตามไรฟันได้ง่าย อาการเหล่านี้ เรียกว่าเป็น \”โรคลักปิดลักเปิด\” การรักษาและป้องกันโรคขาดวิตามินซี ทำได้โดยการกินอาหารที่มีวิตามินซีให้เพียงพอและเป็นประจำ เช่น ส้ม มะนาว มะขามป้อม มะเขือเทศ ฝรั่ง ผักชี เป็นต้น

ดังนั้น ถ้าร่างกายของคนเราได้รับสารอาหารไม่ครบถ้วน หรือปริมาณไม่เพียงพอกับความต้องการของร่างกาย ก็จะทำให้เกิดความผิดปกติและเกิดโรคขาดสารอาหารได้

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นอกจากการดูบทความนี้แล้ว คุณยังสามารถดูข้อมูลที่เป็นประโยชน์อื่นๆ อีกมากมายที่เราให้ไว้ที่นี่: ดูเพิ่มเติม

วิตามิน สารอาหารที่ร่างกายขาดไม่ได้ ประโยชน์ของวิตามินต่าง ๆ Vitamin

#186. Vitamin D tăng cường hệ miễn dịch


Vitamin D giúp tăng cường hệ miễn dịch
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6 cách tăng vitamin D
Phơi nắng (có kem chống nắng) và tập thể dục ngoài trời
Ăn đồ biển và cá có mỡ ( cá hồi, cá tuna, tôm..)
Ăn nấm
Ăn lòng đỏ trứng
Ăn/uống có vitamin D (như sữa)
Uống vitamin D bổ sung
Đổi đơn vị của vitamin D từ IU sang mcg
1000 IU Vitamin D = 25 mcg, 400mg IU = 10 mcg
Vitamin D là gì?
Vitamin D là một vitamin hòa tan trong mỡ, cực kỳ quan trọng đối với cơ thể chúng ta. Thiếu Vitamin D có thể dẫn đến các bệnh về xương, cơ xương khớp, hệ miễn dịch, và thậm chí ung thư (1). Vitamin D giúp hấp thụ Calcium (canxi) và Phosphate từ ruột, làm xương chúng ta đậm và chắc. Cơ thể thiếu Vitamin D sẽ không hấp thụ được Calcium, khiến cơ thể chúng ta phải lấy Calcium từ xương để sử dụng, dần dần làm xương yếu đi, gây ra bệnh còi xương và loãng xương (2). Uống bổ sung Calcium (mua từ chợ như Costco bên Mỹ) mà cơ thể thiếu vitamin D thì không có tác dụng vì Calcium không hấp thụ được vào cơ thể.
Có hai loại Vitamin D chính là D2 và D3. Vitamin D2 (ergocalciferol), có chủ yếu từ thức ăn, và chỉ có trong một số ít thức ăn giàu vitamin D, loại vitamin D2 chiếm rất ít trong tổng số lượng Vitamin D chúng ta có. Vitamin D3 (cholecalciferol), tổng hợp ở da từ tiền chất Vit D dưới tác động của tia cực tím (UVB, bước sóng 290320nm) của ánh sáng mặt trời, phản ứng với protein 7DHC, sản xuất ra vitamin D3. Loại vitamin này (D3) cung cấp phần lớn lượng vitamin D cho cơ thể. Nói cách khác, cơ thể chúng ta cần ánh mặt trời và làn da để tạo ra phần lớn như cầu vitamin D. Chỉ ăn uống thôi thường sẽ không đủ cung cấp vitamin D (phải ăn thật nhiều Vitamin D2 mới đủ nhu cầu).
Tóm lại
Vitamin D giữ vai trò quan trọng trong hệ miễn dịch, có thể tăng sức đề kháng với bệnh Covid19
Calcium có thể lấy đầy đủ từ thức ăn trong khi Vitamin D khó hơn
Kết hợp 6 cách bổ sung vitamin D ở trên thay vì một cách là uống Vitamin D bổ sung
Không nhất thiết phải kết hợp Calcium với Vitamin D vì uống Calcium nhiều có thể tăng rủi ro bệnh tim mạch và sỏi thận. Xem bài \”có nên uống thuốc Calcium\” của Dr Wynn Tran (12) để hiểu rõ về Calcium (Canxi)
Quý vị nên kiểm tra vitamin D thường xuyên với BS. Lượng vitamin D là thấp nếu dưới 30 ng/ml, khoảng 5060 ng/ml là okay, và 125 ng/ml trở lên là cao (có nguy cơ ngộ độc). Dựa vào độ thiếu vitamin D, mức độ tắm (phơi) nắng, nghề nghiệp, môi trường sống, và làn da của bệnh nhân (da càng đậm thì hấp thu UVB càng thấp), BS sẽ chỉnh sửa phác đồ điều trị thiếu vitamin D thích hợp.
Điều kiện thổ nhưỡng mỗi nước khác nhau nên quý vị tại Việt Nam có thể ít rủi ro thiếu vitamin D hơn Hoa Kỳ (do tiếp xúc với nắng nhiều hơn). Vì vậy, nên hỏi BS của quý vị để hỏi về có nên uống Vitamin D hay không.
Tham khảo:
1. https://www.ncbi.nlm.nih.gov/pubmed/15585788
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621390/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487008/
5. https://www.bmj.com/content/356/bmj.i6583
6. https://thorax.bmj.com/content/70/7/617.long
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186338/
8. https://www.ncbi.nlm.nih.gov/pubmed/32252338
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075634/
10. https://www.nhs.uk/news/foodanddiet/thenewguidelinesonvitamindwhatyouneedtoknow/
11. https://www.nof.org/patients/treatment/calciumvitamind/
12. https://www.facebook.com/photo.php?fbid=10157559773956183\u0026set=pb.574011182.2207520000..\u0026type=3\u0026theater
13. https://www.nutrition.org.uk/nutritioninthenews/newreports/983newvitamind.html

#186. Vitamin D tăng cường hệ miễn dịch

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