February is proving to be an exciting month in and around Liberty. The REVUP Challenge is in full swing, with all the participants creating a buzz of excitement around the club. There is less than two weeks to go, so keep up the good work!

Traditionally, February is the month when many people lose sight of their fitness resolutions. Don't let this happen to you. Whether you want to run your first 5K, complete all the obstacles in a Tough Mudder, set a personal best in an upcoming triathlon, become leaner, healthier or stronger, or lose that first 20 or last 10 pounds; if you have a goal, our experienced staff can help you get there.

We are also thrilled to see so many families enjoying the Lagoon Waterpark and Activity Center; it certainly keeps the kids busy on these cold winter days.

In good health,

Liberty Athletic Club

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This little known vitamin influences health in a big way, especially when it comes to our heart and bones.

The fat soluble K vitamins were first discovered in the 1930’s; K1 (phylloquinone) and K2 (menaquinone) . Most of the early focus was on their blood clotting capabilities and little was known about any individual structure or function. Recently, we have begun to understand the role vitamin K2 plays in our well-being .

Heart Health

Studies have shown that vitamin K2 can reduce the risk of developing atherosclerosis; deposits of plaque in arteries. This is significant since 20% of arterial plaque is made up of calcium.  Data indicates that individuals with higher levels of calcification have lower levels of vitamin K2. By activating certain proteins, vitamin K2 can enhance the removal of excess calcium that can accumulate in soft tissues like arterial walls, thus, reducing the risk of heart disease.

Bone Health

Along with calcium, magnesium and vitamin D3, vitamin K2 plays a key role in regulating bone integrity. Vitamin K2 and osteocalcin also move calcium into bones where bone building cells, osteoblasts, can do their job. When we combine vitamin D3 and K2 together they suppress osteoclasts, cells that break down bone. For older adults, maintaining strong bones can safeguard against developing osteoporosis.

Getting K2 From Food

Luckily, there are plenty of ways to ensure you are getting adequate amounts of both K vitamins. Leafy greens such as kale, spinach, and green leafy lettuce, are excellent sources of K1. Vitamin K2, meanwhile, comes from animal sources such as meat, eggs and high-fat dairy products like hard cheeses made with whole milk. 

The only vegetable source for vitamin K2 comes from natto, a Japanese fermentation soybean product.

At this time the Dietary Reference Intake (DRI) does not distinguish between vitamin K1 and K2 (90 - 120 mcg/day). Although vitamin K1 deficiency is rare, that’s not the case with vitamin K2, which makes it important to know what each vitamin does and what food sources pack the most punch. If you’re considering supplements consult with your healthcare provider beforehand .

References

Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health

Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health

Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies

What Is Vitamin K2 and Does It Have an Impact on Bone Health?

Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health

Vitamin K-induced effects on body fat and weight: results from a 3-year vitamin K2 intervention study

Vitamin K2 — A Little-Known Nutrient Can Make a Big Difference in Heart and Bone Health

Learn more about Osteocalcin

Vitamin K