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Posted by: | Posted on: July 30, 2026

Study Links Fiber Consumption to Epigenetic Changes with Anticancer Effects


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/07/29/fiber-consumption-and-epigenetic-changes-anticancer-effects.aspx

Analysis by Dr. Joseph Mercola     July 29, 2026

fiber consumption and epigenetic changes anticancer effects

Story at-a-glance

  • Fiber byproducts — short-chain fatty acids — physically attach to DNA regions, influencing how genes are turned on or off through epigenetic regulation
  • A comprehensive review of 11 meta-analyses found that higher fiber consumption correlates with reduced risk of several cancers, including gastric, esophageal, ovarian, and endometrial tumors
  • Fiber helps regulate hormone pathways and curbs inflammation, with studies showing it may reduce estrogen reabsorption, lowering the risk of hormone-related cancers like breast cancer
  • Research indicates modern diets often lack adequate fiber, leading to chronic metabolic strain and disrupted digestive processes, making fiber optimization an important public health strategy
  • People with compromised gut health should introduce fiber gradually, starting with easily digestible carbohydrates like white rice and fruit juices before progressing to more fibrous foods. In severe cases, start with dextrose water

Millions of adults in the U.S. fail to meet their daily dietary fiber requirements, a fact that often goes unnoticed until serious health issues emerge. According to a study published in Nature Metabolism by scientists investigating gene activity, certain molecules from fiber appear to latch onto specific regions in your DNA.1 This means you get more than digestive support: your body’s own genetic processes are influenced by the fiber on your plate.

You might not know that grains, vegetables and fruits containing this carbohydrate help maintain everything from heart function to cellular repair. Research published in Nutrients journal points to an even stronger connection between fiber intake and reduced cancer rates, underscoring how important it is to get enough of this unassuming nutrient.2

Some people believe fiber only matters for regularity, but these carbohydrates are also tied to hormone regulation, immune support, and overall metabolic stability.3 You deserve to see real results when you change your eating habits, and fiber offers that in straightforward ways. However, it’s important to get your gut healthy before adding fiber to your diet.

Fiber’s Role in Influencing Your Genes

A study published in Nature Metabolism4 set out to investigate how specific substances derived from dietary fiber interact with human cells at the genetic level. The main focus was on normal colon tissue and colorectal cancer (CRC) cells, giving researchers a chance to see whether these fiber-related compounds triggered beneficial or disruptive responses.

Unlike many broad dietary studies, this one narrowed its lens onto molecular events that happen inside cells when they come into contact with byproducts of fiber digestion, such as the short-chain fatty acids (SCFAs) propionate and butyrate. Researchers conducted lab experiments on normal, non-cancerous cells and CRC cells to gauge whether these fiber byproducts encourage healthy development or slow down malignant growth.5

The findings showed that these compounds could physically attach to certain spots on the cell’s DNA “packaging,” which includes proteins known as histones.6 This attachment caused changes in how genes get turned on or off, a phenomenon called epigenetic regulation. For the healthy cells, gene regions associated with normal growth and stable functioning lit up more consistently, while genes connected to uncontrolled proliferation stayed relatively quiet.

Researchers noted that this pattern was far more pronounced when cells were exposed to higher doses of the fiber byproducts for a set period. One interesting detail is that the CRC cells exhibited a different response profile.7 When they encountered these same fiber-derived substances, genes tied to cancerous or aggressive behaviors were frequently dialed down.

The investigators emphasized that this doesn’t necessarily mean fiber alone stops cancer, but it suggests that certain molecules from fiber help guide cells away from harmful pathways. Another angle involved mapping how each DNA segment responded, showing that the compounds often targeted regions controlling growth. Scientists also noticed differences in how strongly these fiber-related molecules bonded to the cell’s genetic “landing sites.”8

In normal cells, the bonding was robust in areas that encouraged stability, meaning the system kept essential genetic circuits running smoothly. In CRC cells, binding patterns leaned toward shutting down or reconfiguring problematic circuits. This dual nature indicated that these fiber byproducts could sense if the cell was healthy or abnormal, then adjust accordingly.

Further analysis examined which genes were hit the hardest. Some controlled how fast cells multiply, while others governed defensive functions like apoptosis — the process that tells defective cells to self-destruct.9 This entire chain of events underscores how something as basic as eating enough fiber might help your body harness anticancer protection at the cellular level.

The Protective Role of Fiber in Reducing Cancer Risk

An umbrella review published in the journal Nutrients10 examined 11 large-scale meta-analyses that focused on the role of dietary fiber in reducing the likelihood of several common cancers. These meta-analyses collectively assessed a wide range of patient data, aiming to link dietary patterns to measurable shifts in cancer incidence.

Investigators compared individuals who regularly ate ample amounts of fiber — often exceeding the typical intake recommended by many national guidelines — to those whose eating habits were comparatively low in fiber.

Some of the analyses concentrated on populations that were already at higher risk for malignancies, while others looked at generally healthy adults who maintained diverse diets. The researchers behind this umbrella review11 looked for consistent patterns across different age groups and geographic regions.

They came away with a strong conclusion: the more fiber people consumed, the lower their chance of developing certain cancers, especially gastric, esophageal, ovarian, and endometrial tumors.

Investigators noted that in several meta-analyses, people with higher fiber consumption had a reduced likelihood of gastric cancer.12 Gastric refers to your stomach itself, and these findings are especially notable since stomach cancers often go unnoticed until they are advanced. The authors emphasized that even moderate increases in total daily fiber showed a measurable shift in the overall incidence of gastric tumors.

For endometrial cancer (cancer of the uterine lining), the researchers saw a consistent link with robust fiber intake.13 Endometrial tissue is highly responsive to hormonal factors, and disruptions in estrogen or other hormones set the stage for irregular growth.

According to the review, “Since estrogen stimulation is also a strong causative factor for endometrial cancer, the estrogen-inhibiting and pro-excretory effects of dietary fiber play a protective role against endometrial carcinogenesis.”14

Ovarian cancer findings stood out as well.15 While less common than breast or lung cancer, ovarian malignancies are typically more aggressive when they appear. The researchers suggested, “Dietary fiber may hinder the progression of ovarian cancer by modifying bacterial macroflora and enhancing excretion, resulting in reduced serum levels and availability of estrogens, and ultimately reducing the bioavailability of steroid hormones.”16

The authors also revisited a handful of studies about breast cancer.17 Those showed that greater fiber ingestion tracked closely with fewer instances of tumor growth, especially in postmenopausal individuals. One explanation offered across several discussions within the umbrella review was that dietary fiber might reduce estrogen reabsorption.

By preventing excessive hormone recirculation, fiber could help maintain balanced hormone levels, thus diminishing the conditions under which abnormal breast cells would flourish.

Beyond these disease-specific details, some of the meta-analyses examined an intriguing aspect of how fiber moderates inflammation.18 When inflammation runs rampant, it feeds the growth of malignant cells in various tissues. While the reviewed papers did not universally measure inflammatory markers, a few singled out fiber’s ability to keep inflammation in check.

In terms of a biological mechanism, fiber might help regulate hormone pathways for endometrial and breast tissues and also curb ongoing oxidative stress in the digestive tract.19 As an umbrella review, it drew from numerous research angles without fixating on one single mechanism, yet the unifying message is that a fiber-rich meal plan lowers the odds of several distinct cancers.

Fresh Perspectives on Fiber’s Benefits

A narrative review published in the journal Nutrients took a sweeping look at why people in modern society lag behind on daily fiber consumption and how this shortfall affects overall health.20 The researchers compiled evidence from diet surveys, biochemical studies, and broader population observations to uncover a pattern: people living in regions where fiber intake is minimized often report more issues with overall metabolic balance.

By highlighting this gap, the authors wanted to raise awareness about a mismatch between the way individuals eat today and what the body has evolved to handle. The review did not only examine those with obvious diseases; it also investigated generally healthy adults whose diets rely heavily on pre-packaged, refined products.

The key takeaway was that when fiber levels stayed low for months or years, the authors saw stronger signs of what they described as chronic metabolic strain.

The paper also touched on a specific area often overlooked in everyday health conversations: the structural role of fiber in digestive flow.21 Although many might assume fiber is just about “keeping things moving,” the authors explained that a lack of fibrous foods disrupts the way intestinal muscles contract and relax. This manifests as unpredictable bowel habits, occasional abdominal discomfort, and an overall sense of sluggishness.

Such shifts, they noted, are rarely instant but tend to build over a gradual period, especially when someone’s diet consistently leans on highly processed fare. Overall, the Nutrients narrative review22 underscored how the everyday process of choosing fibrous foods sets off a series of protective events.

Instead of discussing fiber solely for digestion, it emphasized how a well-structured diet based on both soluble and insoluble sources helps stabilize metabolic routines that impact long-term vitality. According to the authors:23

“Given the plethora of scientific evidence that corroborate the multiple and varied health benefits of dietary fiber, and the risks associated with a diet that lacks fiber, the optimization of fiber within our diets represents an important public health strategy to improve both metabolic and overall health. If implemented successfully, this strategy would likely result in substantial future health benefits for the population.”

Strengthening Your Gut (and Overall) Health with Butyrate

As mentioned above, when fiber is digested, it produces byproducts called SCFAs, which have distinct physiological effects and play an important role in human health. One particular type, butyrate, stands out for its unique properties that promote metabolic health.

Butyrate is produced by certain beneficial bacteria in your gut. When you nourish these bacteria with specific types of fiber, they ferment the fiber and release butyrate. Butyrate, in turn, helps nourish your colon cells, which rely on it as a main energy source.

Having optimal butyrate levels keeps your gut lining resilient, and is key for keeping unwanted substances out of your bloodstream. When you support your colon cells with butyrate, you help maintain tight junctions in your gut, which stop large particles or toxins from passing into your body. That’s why a shortage of butyrate weakens your intestinal barrier.

Butyrate also plays a role in curbing inflammation. When your gut lining weakens and allows pathogenic particles to slip through, your immune system goes into overdrive. This triggers extra inflammation, which spreads over time and affects not just your digestion but also your metabolism and mood.

However, remember that the goal isn’t to completely seal off your gut wall — it’s partially permeable because you need it to absorb nutrients, water, and other key substances. Rather, you want it to be selective. Your gut lining must let in the vitamins and minerals you need, yet block harmful germs and toxins. By promoting butyrate production through fiber-rich eating habits, you help your gut do exactly that, all while fueling the cells that keep your digestion on track and your health protected.

Having an Unhealthy Gut Microbiome Wrecks Your Butyrate Production

Butyrate is indeed a metabolic powerhouse, and there’s solid research supporting its multiple benefits for fat oxidation (helping curb obesity),24 glucose and insulin levels,25 and even brain health.26 However, keep in mind that your butyrate production relies on how healthy your gut microbiome is.

Your gut microbiome contains both helpful and not-so-helpful bacteria, and the balance between them can make or break your overall health. When the balance tilts in the wrong direction, you get what’s known as dysbiosis. This means you could have too many harmful bacteria or insufficient beneficial bacteria, which then leads to reduced butyrate production and a weaker gut barrier.

Over time, low butyrate production increases your risk for various health problems, from digestive disorders to struggles with body weight, fatigue, and blood sugar management. This stresses the importance of having a varied and fiber-filled diet, as it is essential in improving your gut environment to promote good health.

And while butyrate supplements do exist and could be an acceptable substitute, it is actually more cost-effective and sustainable if you encourage your own gut bacteria to produce it. Again, this can be done by gradually easing into a fiber-rich diet, which I’ll further discuss below.

Simple Ways to Boost Your Daily Fiber

If your daily meals revolve around processed snacks or quick grab-and-go options, you might notice sluggish digestion, uneven energy, and stubborn weight issues. I’ve seen so many individuals struggle with these exact concerns, and more often than not, the root cause is an overconsumption of processed foods and a steady lack of whole foods rich in dietary fiber.

What’s more, beneficial bacteria groups like Faecalibacterium prausnitzii and Roseburia, which produce butyrate, thrive on fiber-rich diets, so when you skip whole fruits and vegetables and rely on low-fiber options like processed foods, you starve these good bacteria, limiting their ability to ferment the fibers that create butyrate. Overall, your digestive rhythms get thrown off, gut healing slows down, and metabolic balance shifts in an unhelpful direction.

However, keep in mind that if your gut health is poor, simply increasing your fiber intake to promote SCFA production is highly counterproductive. Why? Because when you eat fiber with an imbalanced gut microbiome, the bad bacteria will ferment the fiber and produce endotoxins — a mitochondrial poison that undermines metabolism and cellular function.

Hence, to truly benefit from a high-fiber diet, you need to first heal and seal your gut so that beneficial bacteria can thrive, and getting enough carbs is an important part of that process. Here are five steps to safely add fiber into your life and increase your butyrate production effectively:

1. Begin with gradual carbohydrate increases — Start by aiming for around 200 to 350 grams of carbohydrates each day. This range helps support cellular energy by giving your body the fuel it needs without pushing your system too hard. If you don’t know your current carbohydrate intake, you might try tracking your meals for a day or two to get a rough baseline. Then, work up slowly to land within that zone.

2. Start with simple, easy-to-digest carbs — If your gut is sensitive or compromised, avoid jumping straight into whole grains or raw vegetables. Instead, begin with easier-to-digest carbohydrate sources like white rice, whole fruits, or fruit juices with pulp. This helps reduce digestive strain while allowing your body to adjust gradually.

3. Support your gut with dextrose water (if needed) — If you experience extreme bloating, intense discomfort, or chronic irregularity, consider using dextrose (glucose) water for a short time. Sipping small amounts throughout the day can help stabilize energy levels while giving your gut time to heal. This step should only be used for one to two weeks before moving on to fiber-containing foods.

4. Gradually introduce fiber-rich foods — Once your gut starts to feel more stable, begin adding more fibrous carbs. After white rice and whole fruits, try root vegetables before progressing to leafy greens or whole grains. This gradual approach allows your gut bacteria and mitochondria to adjust without overwhelming your system.

5. Expand your diet with variety — Once your digestion feels balanced — meaning bowel habits, bloating, and overall comfort are under control — diversify your fiber sources. Slowly introduce non-starchy vegetables, starchy options like sweet potatoes or squash, legumes, and eventually whole grains. A wide variety of fiber-rich foods helps support beneficial gut bacteria and keeps your diet both nourishing and satisfying.

Posted in Bacteria, Cancer, Fibre, Food, Genes, Gut | No Comments »

Posted by: | Posted on: April 29, 2025

The Crucial Connection Between Vitamin K2, Calcium Metabolism and Disease Prevention


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/04/28/vitamin-k2-calcium-metabolism-disease-prevention.aspx

Analysis by Dr. Joseph Mercola     April 28, 2025

STORY AT-A-GLANCE

  • Vitamin K2 directs calcium into your bones instead of arteries, which helps keep them strong and reduces calcification that leads to heart disease
  • A recent Nutrients review revealed that higher K2 intake improved bone mineral density (BMD) and slashed fracture risk, particularly among older adults and postmenopausal women
  • Your apolipoprotein E (ApoE) genotype influences how your body processes vitamin K2. ApoE 2/2 individuals clear it slowly, risking buildup, while ApoE 3/4 or 4/4 clear it fast, requiring higher doses
  • MK-4, found in animal foods, has a short half-life; MK-7, from natto or supplements, lasts longer. Matching the correct form to your genetic profile helps ensure optimal calcium transport
  • To direct calcium where it belongs, balance vitamin K2 with D3, avoid vegetable oils, and get enough magnesium. This will help prevent arterial calcification while maintaining strong bones and reducing your fracture risk

For decades, the conventional advice for optimal bone health has been to take calcium supplements — but the fact is that without the right co-factors, like vitamin K2, this nutrient doesn’t end up strengthening bones, and could cause damage instead.

Vitamin K2 ensures that calcium binds to bone where it belongs. Without sufficient amounts of K2, calcium builds up in places where it shouldn’t — like your arteries — while leaving your bones weak and brittle. This is why people with low vitamin K2 levels often develop both osteoporosis and hardened arteries, a paradox that drastically increases their risk of fractures and heart disease.

Vitamin K2 Strengthens Bones and Protects Against Fractures

A recent review published in Nutrients examined the role of vitamin K2 in bone health, specifically its impact on bone mineral density (BMD) and fracture risk in adults. The researchers focused on how K2 influences calcium utilization in the body, ensuring that this essential mineral strengthens bones rather than accumulating in arteries.1

• Vitamin K2 strengthens skeletal function — The study analyzed a population of older adults, who are particularly vulnerable to bone loss and fractures. They found that participants who regularly consumed vitamin K2, whether through diet or supplementation, exhibited stronger bones and a lower risk of fractures compared to those with lower intake levels.

The researchers noted that K2 supplementation was especially beneficial for postmenopausal women, who are at the highest risk for osteoporosis-related fractures.

• Bone mineral density is higher — One of the most striking findings was the measurable increase in BMD among those supplementing with K2. Bone density improved significantly within months, reducing the likelihood of fractures over time. Individuals with low K2 intake had signs of weakened bone structure, making them more susceptible to breaks from minor falls or injuries.

• Risk of fractures is reduced — The study also looked at fracture rates over time. Participants with higher K2 intake had fewer fractures, particularly in the hip and spine, two of the most vulnerable areas in aging individuals.

The difference was significant — those with insufficient K2 intake experienced nearly twice as many fractures as those who maintained adequate levels. This suggests that K2 not only improves bone density but also enhances bone strength and resilience.

• Vitamin K2 directs calcium — The biological mechanism behind these findings is straightforward but powerful. Vitamin K2 activates key proteins — osteocalcin and matrix Gla protein (MGP) — which direct calcium where it is needed and prevent it from accumulating where it shouldn’t.

Osteocalcin ensures calcium binds to the bone matrix, while MGP prevents calcium deposits from forming in arteries. Without sufficient K2, these proteins remain inactive, leading to both weakened bones and arterial calcification.

• Vitamin D interplays with vitamin K2 — To summarize, the researchers said, “[W]e find that an adequate supply of vitamin K, on top of an optimal vitamin D status, seems to add to the benefit of maintaining bone health. More research related to synergism and the possible mechanisms of vitamins D3 and K interaction in bone health is needed.”2

Concerns and Challenges Regarding Vitamin K2 Absorption

However, there are significant challenges when it comes to optimizing vitamin K2. For example, testing isn’t widely available, as most doctors do not consider it part of routine health screenings. There are also individual factors that affect your ability to utilize K2, one of which is your genetics.

• The journey to testing vitamin K2 — In the video above, Nadir Shah, a licensed structural engineer and educational consultant who runs the YouTube channel “Knowledge for Quality of Life,” shares his personal health journey and how he discovered that your genetic makeup influences the amount of vitamin K2 you absorb.

His research began back in 2021, when he and his wife (who has osteopenia, or bone density loss) became curious if they are meeting the optimal levels of nutrients — particularly for vitamin K2.3

• Vitamin K2 testing is challenging — According to Shah, “There is no such test that which can test all the micronutrients and all the vitamins, all the minerals, because I’ve been hunting those tests, basically in the insurance literature, health insurance, which I’m covered with, and there’s none basically.

We’ve been taking vitamin K2 along with vitamin D, which I have mentioned in my previous vlogs. We’ve been taking 100 micrograms, myself and my wife, both. We’ve been taking the same dosage. But there is no test for vitamin K2,” Shah explained.4

After an extensive search, Shah was able to find two labs that offered testing for K2 — Genova Diagnostic and Vibrant Labs of America. However, there is no separate K2 test; it’s actually part of a micronutrient panel test that costs nearly $400. What’s more, the test needs to be prescribed by a physician.5

• Finding a solution — According to Shah, he found an integrative medicine doctor in Phoenix, Arizona who recommend Vibrant Labs of America for micronutrient panel testing. After this encounter, his family got their results after four to six weeks.

• The importance of getting tested — Shah noted that, “[T]he eye-opening thing for me in that test … was the vitamin K2 level. I came OK in vitamin K2, but my wife was a bit short. She was OK at the serum level, when I say serum level means it’s the blood level, but at the blood cells at the cellular level, she falls short. And that was an alarming point for me …”

As Shah and his wife were taking the same dose, he then sought answers as to why there was such a significant difference in their levels. Her cellular levels of this nutrient were not reaching the optimal amount, which means it’s not activating the vitamin K-dependent proteins, matrix GLA protein and osteocalcin. It took him months, but he eventually found the answer in a research paper.6

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The Role of ApoE Genotype in Vitamin K2 Absorption

Your apolipoprotein E (ApoE) genotype is one of the key genetic markers involved in processing vitamin K2. This gene influences how your body processes fats and vitamins, including vitamin K2. There are different variations of the ApoE gene, and depending on which one you inherit, your body may either clear vitamin K2 quickly or retain it for a longer time. In Shah’s case, he and his wife have different ApoE genotypes.7

• The differences in genotypes — According to Shah, “There are genotypes which we have inherited from mom and dad. There are basically three copies: 2, 3 and 4. Then there is a combo 2/3, 3/3, 3/4 and 4/4. So, there’s a combination of six altogether. These are called ApoE genotype alleles.”

• Genotypes determine vitamin K2 clearing — Shah continues, “I found out in that paper that people who are ApoE 2/2, they clear vitamin K2 very slow; particularly, their clearance rate is very slow. Now, 3/3 are typically neither slow nor fast, but 3/4 and 4/4 people — people who carry ApoE one copy of 4 or double copy of 4 — they clear their vitamin K2 from the body pretty fast.

It means that the dosage which I’ve been taking, 100 micrograms … was okay because I’m 3/3. We got both tested after that and that was like a light bulb went on,” Shah says.8

Many people do not know their ApoE genotype because it is not a standard diagnostic test. However, getting tested provides valuable insights into how your body processes vitamin K2 and other nutrients. After learning this information, Shah increased his wife’s K2 dose, and since then they have seen noticeable results.

• The impact of increasing vitamin K2 intake — Shah recalls their story, “Since 2021, we did another DEXA scan. Her osteopenia stopped progressing at two locations. That’s a good sign. Very good sign. Because if … the T-score doesn’t go in the negative further, it means that it has stopped. It means that she is getting enough K2 …”

• Boosting your vitamin K2 intake has no side effects — According to Shah, his wife is “eating natto as well. She is in the range of probably 800, 900 micrograms — eight- or ninefold than what she was taking before. And I am the same way. I increased even though I was okay, but I increased because there is no, we don’t feel any side effect, nothing whatsoever.”9

He adds that understanding your ApoE genotype is also useful for other aspects of your health. Certain variations are linked to a higher risk of Alzheimer’s disease, cardiovascular issues, and how your body handles cholesterol. Knowing this information will help you make better choices about your diet, supplements, and overall lifestyle.

The Type of Vitamin K2 You Take Matters

Shah also mentions that the form of vitamin K2 affects how efficiently you absorb it. The most common forms are menaquinone-4 (MK-4) and menaquinone-7 (MK-7).

• The difference between MK-4 and MK-7 — Shah explains, “MK-4’s half-life is only four hours and MK-7’s half-life is 72 hours. It stays in the system in the body longer … So, it means that MK-7 is not good for people who are ApoE genotype 2/2, because I’ve been seeing a lot of people when they take K2 MK-7, they feel palpitation.

What happens is that, based on the literature, if they take [it] on daily basis, the body is not clearing because it’s clearing slow, it’s going to back up and then it’s going to give you a side effect.”

• Your genotype dictates which form of vitamin K is better — From Shah’s findings, he noted that “People who are ApoE genotype 2/2, based on the literature, they are better off with MK-4 because it clears fast. Now, if you are 2/2 — the only way we are going to know what type of ApoE genotype we carry is we need to get tested, and it’s a once in a lifetime test.”10

• Top sources of MK-4 — MK-4 is a short-chain form of vitamin K2 found in animal products such as meat, eggs, liver and dairy.11,12 However, it has a short biological half-life, which makes it a poor candidate as a dietary supplement. However, MK-4 from food is important for good health as it plays a role in gene expression. For example, research has found it helps lower your risk of liver cancer.13

• Top sources of MK-7 — Meanwhile, MK-7 is a longer-chained vitamin K2 found in fermented foods such as sauerkraut, certain cheeses and natto. It’s produced by specific bacteria during the fermentation process. However, not all strains of bacteria make it, so not all fermented foods will provide it.14

How to Make Sure Calcium Goes to the Right Places

If you want strong bones and flexible arteries, getting enough vitamin K2 is non-negotiable. Without it, calcium ends up in all the wrong places — clogging your arteries instead of strengthening your bones. The good news is, you have control over this. By making a few simple adjustments, the calcium you ingest will work for you, not against you.

1. Get enough vitamin K2 from the right sources — Your body needs K2 to activate the proteins that direct calcium into your bones and keep it out of your arteries. The best natural sources are natto, hard cheeses like Gouda, egg yolks and organ meats.

If you don’t regularly eat these foods, consider a high-quality vitamin K2 supplement. If you opt for an oral K2 supplement, it’s best taken with your evening meal, along with any vitamin D and/or calcium and magnesium you’re taking.

2. Balance your vitamins D3 and K2 intake — If you are supplementing with calcium and vitamin D3 but not vitamin K2, you’re making a huge mistake. Vitamin D3 increases calcium absorption, but, as discussed, you need K2 to prevent that extra calcium from going where it doesn’t belong.

Always make sure that for every 5,000 IUs of vitamin D3 you take, you’re also getting around 180 micrograms (mcg) of vitamin K2. This keeps calcium metabolism in balance and prevents calcification where you don’t want it.

3. Eliminate vegetable oils and processed foods — Too much linoleic acid (LA), found in vegetable oils like soybean, canola and corn oil, damages your arteries, making them more vulnerable to calcium buildup.

Processed foods are packed with these inflammatory oils, so eliminating them from your diet is one of the best strategies to support your heart and overall health. Instead, cook with saturated fats like grass fed butter, ghee or tallow, and avoid anything that lists vegetable oil as an ingredient.

4. Get more magnesium to keep calcium in check — Along with vitamin K2, magnesium is another key to proper calcium regulation. It helps prevent calcium from accumulating in soft tissues. If you’re not getting enough magnesium, your body struggles to properly use both vitamins K2 and D3.

The easiest way to find your ideal magnesium dose is by using magnesium citrate — slowly increasing the amount until you notice loose stools, then backing off slightly. Once you know your threshold, you can switch to other forms of magnesium, such as magnesium threonate (which doesn’t cause loose stools), for better brain and bone benefits.

If you’re eating a balanced diet with dairy, leafy greens and bone broth, you probably don’t need extra calcium. Instead, focus on getting the right co-factors mentioned above, and let your body handle the rest naturally.

Frequently Asked Questions on Vitamin K2 and Bone Health

Q: Why is vitamin K2 important for bone health?

A: Vitamin K2 plays a crucial role in directing calcium to the bones, where it strengthens bone mineral density (BMD) and reduces fracture risk. Without sufficient K2, calcium accumulates in arteries instead, increasing the risk of both osteoporosis and cardiovascular disease.

Q: How does vitamin K2 impact bone density and fracture risk?

A: Studies show that vitamin K2 supplementation improves BMD and significantly reduces fractures, especially in older adults and postmenopausal women. It activates osteocalcin and matrix Gla protein (MGP), which ensure calcium binds to bones rather than accumulating in arteries.

Q: What factors affect vitamin K2 absorption in the body?

A: Genetics, specifically the ApoE genotype, influence how quickly your body clears vitamin K2. Individuals with ApoE 3/4 or 4/4 genotypes clear K2 faster and will need higher doses, while those with ApoE 2/2 clear it slowly and are better suited to the MK-4 form of vitamin K2.

Q: What are the best sources of vitamin K2?

A: Natural sources of vitamin K2 include fermented foods like natto, cheese made from grass fed dairy, egg yolks and organ meats. For supplementation, MK-4 has a shorter half-life and is better suited for fast K2 metabolizers, while MK-7 remains in the body longer and is preferable for slower metabolizers.

Q: How can I ensure calcium is used properly in my body?

A: To direct calcium to bones and prevent arterial calcification, maintain a balance of vitamins K2, D3 and magnesium. Aim for 180 mcg of vitamin K2 for every 5,000 IUs of D3. Also, avoid processed foods and vegetable oils, which contribute to arterial damage and improper calcium distribution.

Posted in Genes, Heart, Metabolism, Minerals, Vitamins | No Comments »

Posted by: | Posted on: June 30, 2024

Astaxanthin Is a Longevity Promoter


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/06/29/astaxanthin-longevity-promoter.aspx

Analysis by Dr. Joseph Mercola     June 29, 2024

astaxanthin longevity promoter

STORY AT-A-GLANCE

  • An astaxanthin compound, CDX-085, has been found to significantly increase the expression of the FOXO3 gene, which can in turn increase longevity
  • One in 3 individuals possesses a version of the FOXO3 gene linked to longevity, but by activating the FOXO3 gene common in all humans, scientists can make it behave like the “longevity” gene, and astaxanthin is the mystery component that activates it
  • Found in shrimp, lobster and salmon, as well as in algae and krill, or from synthesis, astaxanthin is a naturally occurring chemical and one of the world’s most potent antioxidants, with powerful benefits throughout your entire body
  • Astaxanthin has been found to reduce inflammation, heart and liver damage and stroke risk in animal studies, and in humans also lowers inflammation and triglycerides

Discovering the fountain of youth has been one of the world’s most sought-after but elusive endeavors. Published information suggests that enhanced metabolism may be a valuable key for improved health and longevity.

Scientists at the University of Hawaii John A. Burns School of Medicine and the life sciences company Cardax collaborated on a study aimed at evaluating a naturally occurring chemical with promise for antiaging therapy.

FOXO3 is a gene that’s been proven to improve longevity, and the astaxanthin compound CDX-085 was instrumental in this venture.

Dr. Bradley Willcox, director of research at the Department of Geriatric Medicine for the Kuakini Honolulu Heart Program, and Richard Allsopp, Ph.D., associate professor and researcher with the Institute of Biogenesis Research, were principal researchers on the study.

The ‘Longevity Gene’ and How It’s Activated

According to Willcox, everyone has the FOXO3 gene, which is associated with aging in humans, but 1 in 3 individuals possesses a version of the gene associated with longevity. However, by activating the FOXO3 gene common in all humans, scientists can make it behave like the “longevity” gene, and astaxanthin is the mystery component that activates it.

Researchers already knew from a large number of animal studies that astaxanthin lowers inflammation, heart and liver damage and risk of stroke. In humans, astaxanthin goes the extra mile by lowering inflammation and triglycerides. This study was the first of its kind, Allsopp said.

In the context of the study, mice were given regular food, food containing low amounts of the astaxanthin compound CDX-085, or food with a high dose of the same. As a result, the heart tissue of the mice in the latter group showed a significant spike in activation of the FOXO3 gene. In fact, it was a spike of nearly 90%. Biz Journals reported:

“The scientists plan more studies into other tissues where FOX[O]3 is expressed, including in the liver, muscle and brain. Also planned are human clinical trials of whether, for example, astaxanthin supplements could improve cognitive function in people with early dementia.”1

Astaxanthin, FOXO3 and Your Mitochondria

There are 700-odd naturally occurring carotenoids, which provide the bright colors in many foods, but also act as incredibly powerful antioxidants. Further, scientists believe astaxanthin is the most powerful antioxidant in nature. Astaxanthin is a naturally occurring compound, existing in nature without any artificial or chemical assistance.

As a supplement to help support your immune system, astaxanthin, which also protects against DNA damage and improves brain function, shows a dramatic effect on your mitochondria. Mitochondria have been described as the powerhouse of your cells, with the primary job of performing cell respiration. Soft Schools explains:

“This means it takes in nutrients from the cell, breaks it down and turns it into energy. This energy is then in turn used by the cell to carry out various functions.

Each cell contains a different number of mitochondria. The number present is dependent upon how much energy the cell requires. The more energy a cell needs the more mitochondria that will be present.

Cells have the ability to produce more mitochondria as needed. They also can combine mitochondria to make larger ones.”2

Mitochondria can produce as much as 95% of your body’s energy, so it makes sense that it’s present in your muscle tissue. However, while it’s busy producing energy, with subsequent free radical generation your cells can become damaged, leading to tired, achy muscles.

When astaxanthin is ingested, such as in supplement form, those symptoms diminish, and your stamina is improved. In comparison with other antioxidants, studies show astaxanthin to be 64 times more potent than vitamin C and 54 times more potent than beta-carotene, plus many other benefits.

One study shows that FOXO3 (from Forkhead box O) may also increase your mitochondrial reactive oxygen species (ROS) levels, but is also instrumental in apoptosis (programmed cell death) and cell cycle arrest. Further:

“In neuronal tumor cells, FOXO3 triggers ROS-accumulation as a consequence of transient mitochondrial outer membrane permeabilization, which is essential for FOXO3-induced apoptosis in these cells …

Cellular ROS levels are affected by the FOXO targets Bim, BclxL and Survivin. All three proteins localize to mitochondria and affect mitochondrial membrane potential, respiration and cellular ROS levels.”3

Bim, for example, “mediates mitochondria-regulated particulate matter-induced apoptosis in alveolar epithelial cells,”4 while surviving inhibits apoptosis.5

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Astaxanthin and How to Include More of It in Your Diet

While many antioxidants can be obtained by eating plenty of fresh, organic fruits and vegetables, “real” astaxanthin is derived only by microalgae called Haematococcus pluvialis. When this type of algae’s water supply dries up, it has a sort of “survival mechanism” or “force field” to protect itself from intense sunlight, ultraviolet radiation and low nutrition.

That said, that means there are two natural astaxanthin sources — the microalgae that produce it and the sea creatures that consume the algae, such as salmon and krill. The best resources for these foods are wild-caught Alaskan salmon and krill oil supplements, which offer a large number of other nutritional benefits.

As a fish food supplement, synthetic astaxanthin is often used to give farmed salmon a pink or orange-red hue. However, because synthetic astaxanthin is made from petrochemicals (obtained from petroleum and natural gas), it’s best to avoid this version. In referencing food as medicine for longevity, The Huffington Post noted that:

“Certain micronutrients found in Okinawan sweet potatoes, turmeric and marine-based carotenoid-rich foods (e.g., seaweeds and kelp) are particularly potent …

One marine carotenoid in the Okinawan diet that holds particular promise is astaxanthin, a natural product which is available as a supplement, derived mainly from micro-algae. The compound has powerful, broad-ranging anti-oxidative and anti-inflammatory properties.

Research indicates astaxanthin may benefit those suffering from inflammation-related conditions including arthritis and rheumatoid disorders [and] metabolic disease, as well as cardiovascular, neurological and liver diseases.”6

Additionally, astaxanthin is completely safe.

“One of the most intriguing characteristics about astaxanthin is what [it] doesn’t do. It doesn’t have the nasty side effects that conventional anti-inflammatory therapies such as steroids and aspirin (and related compounds) exhibit. Its safety profile is strong …

Over 1,000 peer-reviewed publications are available on astaxanthin and more than several hundred have been published in just the last three years, reflecting a growing scientific interest.”7

Besides the fact that it may increase your muscle capacity and stamina, decrease the time it takes to recover from a workout8 and diminish muscle pain,9 astaxanthin has other multiple and highly impressive health benefits:

Reduces inflammation10 Protects your vision Combats cancer
Boosts your immune system Balances your blood sugar Enhances your heart health
Decreases oxidative stress11 Protects against sunburn

The study involved CDX-085, which is a synthetically manufactured form of astaxanthin. Astaxanthin decreased triglycerides by 72%, as well as atherosclerosis (also known as hardening of the arteries) and blood clots.

Additionally, there’s “extra protection” against the risk of death as you get older for people with the FOXO3 “G” genotype, compared to those without the gene. According to EurekAlert:

“Researchers found that people with this FOXO3 gene have an impressive 10% reduced risk of dying overall and a 26% reduced risk of death from coronary heart disease over a 17-year period.

Data are based on a 17-year prospective cohort study of 3,584 older American men of Japanese ancestry from the Kuakini HHP cohort study and a 17-year prospective replication study of 1,595 white and 1,056 African-American elderly individuals from the Health ABC cohort.”12

How Your Mitochondria Affect Your Health — And Your Longevity

Eating for optimal health is one of the best ways to lengthen your life. One of the most important reasons lies within your mitochondria. Understanding how your mitochondria function is also a way to effectively balance your metabolism and fight cancer.

The primary source of energy for your body, mitochondria ensures that your organs function as they should. It stands to reason that the best way to do this is to make sure your body is getting plenty of nutrients and antioxidants, including astaxanthin, which help your body fight disease.

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