How do vitamins D and K work together in the body. What are the main functions of vitamin D and vitamin K. Can vitamin D supplementation be harmful without adequate vitamin K intake. How does vitamin K help prevent blood vessel calcification.

The Crucial Roles of Vitamins D and K in Calcium Metabolism

Vitamins D and K are fat-soluble nutrients that play vital roles in calcium metabolism and overall health. These vitamins work synergistically to ensure proper calcium absorption, distribution, and utilization in the body. Understanding their functions and interactions is crucial for maintaining optimal bone health and preventing potential cardiovascular issues.

What is Vitamin D and its Primary Functions?

Vitamin D, often referred to as the “sunshine vitamin,” is primarily produced by the skin when exposed to sunlight. It can also be obtained from fatty fish, fish oil, and fortified foods. The main functions of vitamin D include:

• Enhancing calcium absorption from the digestive tract
• Maintaining adequate calcium levels in the blood
• Promoting bone mineralization
• Supporting immune function

When calcium intake is insufficient, vitamin D helps maintain blood calcium levels by mobilizing calcium from bone reserves. While this mechanism is essential for short-term calcium homeostasis, prolonged reliance on bone calcium can lead to bone loss and osteoporosis over time.

What are the Key Roles of Vitamin K?

Vitamin K is found in leafy green vegetables, fermented foods, and some animal products like egg yolks and cheese. Its primary functions include:

• Activating proteins involved in blood clotting
• Promoting calcium accumulation in bones and teeth
• Preventing calcium deposition in soft tissues and blood vessels

Vitamin K activates osteocalcin, a protein that helps incorporate calcium into bone tissue. Additionally, it activates matrix GLA protein, which inhibits calcium accumulation in soft tissues, including blood vessels.

The Synergistic Relationship Between Vitamins D and K

Vitamins D and K work together to regulate calcium metabolism in the body. While vitamin D ensures adequate calcium absorption and blood levels, vitamin K directs calcium to the appropriate tissues. This collaboration is crucial for maintaining bone health and preventing potential complications associated with calcium mismanagement.

How does vitamin D enhance calcium absorption?

Vitamin D improves calcium absorption in the intestines by increasing the expression of calcium-binding proteins and calcium transport channels. This mechanism allows for more efficient uptake of dietary calcium, ensuring that the body has access to this essential mineral for various physiological processes.

What role does vitamin K play in calcium distribution?

Vitamin K acts as a calcium traffic director in the body. It activates proteins that promote calcium deposition in bones and teeth while simultaneously preventing calcium accumulation in soft tissues. This dual action helps maintain strong bones and reduces the risk of arterial calcification.

The Potential Risks of Vitamin D Supplementation Without Adequate Vitamin K

Some health experts have raised concerns about the potential risks of high vitamin D intake in individuals with low vitamin K status. These concerns are based on several lines of evidence:

• Vitamin D toxicity can lead to hypercalcemia, a condition characterized by excessively high blood calcium levels
• Hypercalcemia is associated with an increased risk of blood vessel calcification
• Vitamin K deficiency has been linked to a higher risk of blood vessel calcification
• Animal studies have shown that high-dose vitamin K supplements can prevent blood vessel calcification

Can vitamin D supplementation be harmful without sufficient vitamin K?

While the evidence is not conclusive, there is a theoretical risk that high vitamin D intake without adequate vitamin K could promote calcium deposition in soft tissues, including blood vessels. This concern is based on vitamin D’s role in increasing calcium absorption and blood levels, coupled with vitamin K’s function in directing calcium to appropriate tissues.

The Importance of Balanced Vitamin D and K Intake for Cardiovascular Health

Maintaining a balance between vitamin D and vitamin K intake may be crucial for cardiovascular health. Several studies have suggested a potential link between vitamin K status and cardiovascular risk:

• Observational studies have associated low vitamin K levels with an increased risk of blood vessel calcification
• High dietary intake of vitamin K2 has been linked to a reduced risk of blood vessel calcification and heart disease
• A controlled study in older adults found that vitamin K1 supplementation slowed the progression of blood vessel calcification

How does vitamin K potentially reduce cardiovascular risk?

Vitamin K may help reduce cardiovascular risk by activating matrix GLA protein, which inhibits calcium deposition in blood vessel walls. This action may help prevent or slow the progression of arterial calcification, a key factor in the development of cardiovascular disease.

Optimal Intake of Vitamins D and K for Bone and Cardiovascular Health

To ensure optimal bone and cardiovascular health, it’s essential to maintain adequate intake of both vitamin D and vitamin K. While specific recommendations may vary based on individual factors, general guidelines include:

• Vitamin D: 600-800 IU per day for most adults, with higher doses sometimes recommended for individuals with deficiency
• Vitamin K: 90-120 mcg per day for adults, with higher intakes potentially beneficial for cardiovascular health

What are the best dietary sources of vitamins D and K?

Vitamin D can be obtained from fatty fish, egg yolks, and fortified foods, as well as through sun exposure. Vitamin K is abundant in leafy green vegetables, fermented foods, and some animal products. Consuming a varied diet rich in these foods can help ensure adequate intake of both vitamins.

The Role of Vitamin K2 in Calcium Metabolism and Cardiovascular Health

Recent research has focused on the potential benefits of vitamin K2, a form of vitamin K that may be particularly effective in promoting bone health and reducing cardiovascular risk. Vitamin K2 includes several subtypes, with MK-4 and MK-7 being the most studied.

How does vitamin K2 differ from vitamin K1?

While both forms of vitamin K activate proteins involved in calcium metabolism, vitamin K2 appears to be more effective at reaching bone and vascular tissue. This enhanced tissue distribution may make K2 more potent in preventing arterial calcification and promoting bone health.

What are the potential benefits of vitamin K2 supplementation?

Studies have suggested that vitamin K2 supplementation may offer several benefits:

• Improved bone mineral density and reduced fracture risk
• Decreased arterial stiffness and improved cardiovascular health
• Enhanced activation of osteocalcin, promoting better bone metabolism

While more research is needed to fully understand the effects of vitamin K2 supplementation, current evidence suggests it may be a valuable addition to bone and heart health protocols.

Vitamin D and K Testing: Assessing Your Nutritional Status

Given the importance of vitamins D and K in calcium metabolism and overall health, assessing your nutritional status can be valuable. Blood tests can measure levels of these vitamins and related markers to help guide supplementation and dietary changes.

How is vitamin D status assessed?

Vitamin D status is typically evaluated by measuring serum 25-hydroxyvitamin D levels. This test reflects both dietary intake and sun exposure. Optimal levels are generally considered to be between 30-50 ng/mL, though some experts advocate for higher levels.

What methods are used to assess vitamin K status?

Assessing vitamin K status is more complex than vitamin D. While direct measurement of vitamin K in the blood is possible, it’s not widely available and may not accurately reflect tissue levels. Alternative markers include:

• Undercarboxylated osteocalcin (ucOC): Higher levels indicate lower vitamin K status
• Protein induced by vitamin K absence (PIVKA-II): Elevated levels suggest vitamin K deficiency
• Measurement of inactive matrix GLA protein (dp-ucMGP): Higher levels indicate lower vitamin K status

These tests can provide insights into vitamin K sufficiency and help guide supplementation strategies.

Potential Interactions Between Vitamins D and K and Other Nutrients

The interplay between vitamins D and K extends beyond their direct relationship. Other nutrients and factors can influence the metabolism and effectiveness of these vitamins, highlighting the importance of a balanced, nutrient-dense diet.

How does magnesium affect vitamin D metabolism?

Magnesium is crucial for vitamin D activation and function. It’s required for the conversion of vitamin D to its active form and for vitamin D to carry out its roles in calcium metabolism. Magnesium deficiency can impair vitamin D effectiveness, even if blood levels appear adequate.

What is the relationship between vitamin A and vitamins D and K?

Vitamin A works in concert with vitamins D and K to regulate bone metabolism and calcium homeostasis. However, excessive vitamin A intake may interfere with vitamin D’s bone-building effects. Maintaining a balance between these fat-soluble vitamins is essential for optimal health.

How do omega-3 fatty acids interact with vitamins D and K?

Omega-3 fatty acids, particularly EPA and DHA, may enhance the effects of vitamins D and K on bone and cardiovascular health. These healthy fats can improve the absorption of fat-soluble vitamins and work synergistically to reduce inflammation and support overall health.

Understanding these nutrient interactions underscores the importance of a well-rounded approach to nutrition, focusing on a diverse, nutrient-dense diet rather than isolated supplementation.

Is Vitamin D Harmful Without Vitamin K?

Getting adequate amounts of vitamin D and vitamin K is essential for your health.

But some sources claim that supplementing with vitamin D is harmful if you are low in vitamin K.

So what’s the truth? This article looks into the science behind those claims.

What Are Vitamins D and K?

Vitamin D and vitamin K are essential, fat-soluble nutrients.

They are generally most abundant in high-fat foods, and their absorption into the bloodstream is enhanced when they are consumed with fat.

Often called the “sunshine vitamin,” vitamin D is abundant in fatty fish and fish oil, but it’s also produced by your skin when it’s exposed to sunlight.

One of vitamin D’s primary functions is to promote calcium absorption and maintain adequate calcium levels in your blood. A vitamin D deficiency may cause bone loss.

Vitamin K is found in leafy greens, fermented legumes and vegetables, as well as in some fatty, animal-sourced foods, such as egg yolk, liver and cheese.

It’s necessary for blood clotting and promotes the accumulation of calcium in your bones and teeth.

Summary:

Vitamins D and K are fat-soluble nutrients that play an essential role in your body’s calcium metabolism.

Vitamins D and K Work as a Team

When it comes to calcium metabolism, vitamins D and K work together. Both play important roles.

The Role of Vitamin D

One of the main functions of vitamin D is to maintain adequate calcium levels in the blood.

There are two ways in which vitamin D can achieve this:

• Improving calcium absorption: Vitamin D enhances the absorption of calcium from the food you eat (1).
• Taking calcium from bone: When you don’t consume enough calcium, vitamin D maintains its blood levels by drawing on the body’s main calcium supply — your bones (2).

Maintaining adequate blood levels of calcium is essential. While calcium is best known for its role in bone health, it has many other vital functions in the body (3).

During periods of insufficient calcium intake, your body has no other choice but to use the calcium reserves in your bones, even though that may cause bone loss and osteoporosis over time.

The Role of Vitamin K

As mentioned above, vitamin D ensures that your blood levels of calcium are high enough to meet your body’s demands.

However, vitamin D does not fully control where the calcium in your body ends up. That’s where vitamin K steps in.

Vitamin K regulates calcium in your body in at least two ways:

• Promotes calcification of bone: Vitamin K activates osteocalcin, a protein that promotes the accumulation of calcium in your bones and teeth (4).
• Reduces calcification of soft tissues: Vitamin K activates matrix GLA protein, which prevents calcium from accumulating in soft tissues, such as the kidneys and blood vessels (5, 6).

At this point, few controlled human studies have investigated the effects of vitamin K supplements on blood vessel calcification, but more studies are under way (7, 8, 9).

Blood vessel calcification is implicated in the development of chronic diseases, such as heart and kidney disease (10, 11, 12).

Summary:

One of vitamin D’s main functions is to ensure adequate levels of calcium in your blood. Vitamin K promotes calcium accumulation in your bones, while reducing its accumulation in soft tissues such as blood vessels.

Is Vitamin D Harmful Without Vitamin K?

Some people are concerned that a high vitamin D intake may promote blood vessel calcification and heart disease among those who are low in vitamin K.

Several lines of evidence partly support this idea:

• Vitamin D toxicity causes hypercalcemia: One symptom of extremely high vitamin D levels (toxicity) is hypercalcemia, a condition characterized by excessively high levels of calcium in the blood (13).
• Hypercalcemia leads to blood vessel calcification (BVC): In hypercalcemia, calcium and phosphorus levels become so high that calcium phosphate starts to accumulate in the lining of blood vessels.
• BVC is associated with heart disease: According to experts, blood vessel calcification is one of the main underlying causes of heart disease (14, 15).
• Vitamin K deficiency is associated with BVC: Observational studies have linked low vitamin K levels to an increased risk of blood vessel calcification (16).
• High-dose vitamin K supplements prevented BVC in animals: A controlled study in rats at a high risk of calcification showed that a high-dose vitamin K2 supplement prevented BVC (17).
• Vitamin K supplements may reduce BVC in humans: One controlled study in older people showed that supplementing with 500 mcg of vitamin K1 every day for three years slowed BVC by 6% (18).
• High vitamin K intake may reduce the risk of heart disease: People who get high amounts of vitamin K2 from their diet are at a reduced risk of blood vessel calcification and heart disease (19, 20, 21).

Put simply, vitamin D toxicity may cause blood vessel calcification, while vitamin K may help prevent this from happening.

Although these strings of evidence may seem supportive enough, there are still a few missing puzzle pieces.

While extremely high doses of vitamin D may lead to dangerously high calcium levels and blood vessel calcification, it is still unclear if lower doses of vitamin D are harmful in the long term (13, 22, 23).

In 2007, one nutritionist proposed that high doses of vitamin D may deplete vitamin K, potentially causing vitamin K deficiency. More research is needed before the validity of this theory can be fully confirmed (24).

No strong evidence proves that moderate amounts of vitamin D are harmful without an adequate intake of vitamin K. However, research is ongoing, and the picture might become clearer in the near future.

Summary:

Scientists don’t know whether high vitamin D intake is harmful when vitamin K intake is inadequate. Evidence suggests it might be a concern, but a definite conclusion cannot be reached at this point.

How Do You Get Enough Vitamin K?

Vitamin K comes in many different forms, traditionally divided into two groups:

• Vitamin K1 (phylloquinone): The most common form of vitamin K. It’s found in plants, notably leafy greens like kale and spinach.
• Vitamin K2 (menaquinone): This form is much rarer in food and mainly found in animal-sourced food and fermented foods like natto.

Vitamin K2 is actually a large family of compounds, including menaquinone-4 (MK-4) and menaquinone-7 (MK-7).

• MK-4: Found in animal-sourced foods like liver, fat, egg yolk and cheese.
• MK-7: Formed by bacterial fermentation and found in fermented foods, such as natto, miso and sauerkraut. It is also produced by your gut bacteria (25, 26).

The current dietary recommendations do not distinguish between vitamin K1 and K2. For people aged 19 and older, the adequate intake is 90 mcg for women and 120 mcg for men (27).

The two charts below show the richest sources of vitamins K1 and K2, as well as the amounts these foods provide in a 100-gram serving (26, 28, 29, 30).

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Adding some of these foods to your daily diet would help you reach your requirements for vitamin K. Supplements are also widely available.

Since vitamin K is fat-soluble, consuming it with fat can improve absorption.

For instance, you could add a little oil to your leafy greens or take your supplements with a meal that contains fat.

Fortunately, many foods rich in vitamin K2 are also rich in fat. These include cheese, egg yolks and meat.

Do not take very high doses of vitamin K supplements before speaking with your doctor, as they may interact with certain medications (31).

Summary:

Vitamin K1 is abundant in leafy, green vegetables, such as kale and spinach. Vitamin K2 is found in animal-sourced foods, such as liver, eggs and cheese, and fermented foods like natto.

The Bottom Line

Scientists are still investigating the functions of vitamins D and K.

They do not fully understand how they interact, but new pieces are gradually being added to the puzzle.

It’s clear that vitamin K benefits your heart and bones, but it’s unclear whether high-dose vitamin D supplements are harmful when you’re low in vitamin K.

Nevertheless, make sure to get adequate amounts of both vitamin D and K from your diet. Both of them are important.

Vitamins and minerals – Better Health Channel

About vitamins and minerals

Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes. Basically, they keep us healthy and help our bodies to function.

We get vitamins and minerals from the foods we eat. For most of us, a healthy and varied diet (that includes all 5 food groups) is all we need to stay healthy. It is best to get vitamins and minerals from eating a variety of healthy unrefined foods.

Vitamins and minerals can cause toxicity if consumed in large amounts.

Types of vitamins and their functions

Vitamins and minerals are a form of nutrient (called micronutrients) that are needed in small amounts. Although micronutrients don’t give us energy, they are involved in the metabolic processes that enable us to get energy from carbohydrates, protein and fat, which are also known as macronutrients.

Different vitamins serve different purposes and contribute to different bodily functions. There are 13 vitamins in total and 8 of these come from the B-group of vitamins.

Vitamin A

Vitamin A is important because it:

• makes the immune system work effectively so it can fight disease and infections
• keeps our skin healthy
• supports reproduction and growth
• helps with vision.

Food sources of vitamin A

There are different compounds with vitamin A activity in animal and plant foods. Plant foods can be easy to spot as they tend to have orange/yellow pigment known as beta-carotene.

Plant sources include:

• orange and yellow fruit and vegetables – such as carrots, red capsicum, mangoes, sweet potatoes, apricots, pumpkin and cantaloupe
• leafy green vegetables – such as spinach, peas and broccoli.

Animal sources include:

• liver
• eggs
• some fortified milk and milk products (with added vitamin A).

Vitamin A deficiency risks

Because of the various roles that vitamin A plays in the body, deficiency can have several health effects. These include:

• increased risk of infections
• night blindness and irreversible blindness (xeropthalmia)
• excessive keratin build-up of the skin.

Vitamin B

B-group vitamins help our bodies use the energy-yielding nutrients (such as carbohydrates, fat and protein) for fuel. Some B-group vitamins are needed to help cells to multiply by making new DNA.

Except for B-12 and folate which are stored by the liver, most B-group vitamins can’t be stored by the body. They must be consumed regularly in a healthy diet that includes a range of wholefoods (such as lean meat, fish, wholegrains, fruit, vegetables and legumes) and limits the intake of alcohol and processed foods.

The 8 types of vitamin B are:

• thiamin (B1)
• riboflavin (B2)
• niacin (B3)
• pantothenic acid (B5)
• pyridoxine (B6)
• biotin (B7)
• folate or ‘folic acid’ when included in supplements (B9)
• cyanocobalamin (B12).

A person who has a poor diet for a few months may end up with B-group vitamins deficiency. For this reason, it’s important that adequate amounts of these vitamins be eaten regularly as part of a well-balanced, nutritious diet.

Vitamin C

Dietary intake of vitamin C (from food and drinks) is essential, because the human body cannot make this vitamin from other compounds. We also need to have vitamin C as a regular part of our diet because the body cannot store vitamin C for very long.

Vitamin C (ascorbic acid) is important for many metabolic processes, including:

• Collagen formation – collagen is used in different ways throughout the body. Its primary role is to strengthen the skin, blood vessels and bone. The body also relies on collagen to heal wounds.
• Antioxidant function– the metabolism of oxygen within the body releases molecular compounds called ‘free radicals’, which damage cell membranes. Antioxidants are substances that destroy free radicals, and vitamin C is a powerful antioxidant.
• Iron absorption – the process of iron absorption is aided by vitamin C, particularly non-haem iron (found in plant foods such as beans and lentils).
• Infection fighting – the immune system, particularly cells called lymphocytes, requires vitamin C for proper functioning.
• Other roles – vitamin C is used to produce other important substances in the body such as brain chemicals (neurotransmitters).

Dietary sources of vitamin C

Adults need about 45mg of vitamin C per day and any excess amount (above 200mg) is excreted.

Vitamin C is sensitive to heat, so some of its nutritional benefits can be lost during cooking. Raw foods are more beneficial as dietary sources of vitamin C. These include:

• fruit – oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries
• vegetables – particularly green vegetables (such as cabbage, capsicum, spinach, Brussels sprouts, lettuce and broccoli), cauliflower and potatoes.

Vitamin C deficiency and scurvy

A severe lack of vitamin C can lead to scurvy. We may think of it as a disease of the past, but it does still exist. Factors or lifestyle issues that may increase your scurvy risk include:

• regularly eating unhealthy foods
• crash dieting – especially being on diets that exclude certain food groups
• being malnourished due to inadequate care
• very strict allergy diets
• having an eating disorder
• smoking – smokers need more vitamin C to cope with the extra stress on their body.

Scurvy symptoms

The onset of symptoms of scurvy depends on how long it takes for the person to use up their limited stores of vitamin C.

Scurvy is usually easy to treat – symptoms are like many other mild complaints and may include:

• fatigue and generally feeling unwell
• loss of appetite
• nausea and diarrhoea
• fever
• painful joints and muscles
• small ‘pinpoint’ bleeding around hair follicles visible in the skin.

If you or someone you care for is at risk, please see your doctor.

Vitamin D

Vitamin D is important for strong bones, muscles and overall health. Ultraviolet (UV) radiation from the sun is necessary to produce vitamin D in the skin and is the best natural source of vitamin D.

Regular physical activity also assists with the body’s production of vitamin D.

The body can only absorb small amounts of Vitamin D.

Spending too much time in the sun may increase your risk of skin cancer. Remember to use daily sun protection, especially at times when UV index levels are at their highest (3 or above).

Food sources of vitamin D

Only a small amount (around 5-10%) of Vitamin D is sourced from our diet. Sources include:

• fatty fish (such as salmon)
• eggs
• margarine and some milks have added vitamin D.

Vitamin D deficiency

It is important to achieve a good peak bone mass early in life. Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of:

• osteoporosis
• falls and bone fractures (especially for older people)
• rickets (in young children) – a preventable bone disease

Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements.

If you are concerned about vitamin D levels, see your GP. Your GP may recommend vitamin D supplements, which should be taken strictly as directed.

Vitamin E

Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation. It is also important for our:

• vision
• immune system
• skin.

Dietary sources of vitamin E

Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods. Vitamin E is also vulnerable to heat (especially cooking methods such as deep frying.

Dietary sources include:

• meats (e.g. liver)
• egg yolks
• leafy green vegetables – spinach, broccoli
• nuts and seeds – such as almonds, sunflower seeds, peanuts and hazelnuts
• healthy oils – such as extra virgin, sunflower, soybean
• unprocessed cereals and wholegrains – such as wheat germ.

Vitamin E deficiency

Deficiency is rare but can happen in people with diseases that cause fat malabsorption (like cystic fibrosis).

Erythrocyte haemolysis is another deficiency – it’s seen in infants born before vitamin E is transferred to them from their mother prior to birth.

Vitamin K

Vitamin K is important for:

• healthy bones
• blood clotting and wound healing
• newborn babies to prevent a serious bleeding condition called haemorrhagic disease of the newborn (HDN).

Dietary sources of vitamin K

We get vitamin K from food and the bacteria in our gastrointestinal tract. Newborn babies are given a booster to increase their vitamin K levels because they are born without bacteria in their gastrointestinal tract. We get much of our vitamin K from our diet.

Food sources include:

• leafy green vegetables – spinach and kale
• fruits – such as avocado and kiwi fruit
• some vegetable oils – such as soybean oil.

Vitamin K deficiency

Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used. For example, antibiotics can kill the gastrointestinal bacteria that produce vitamin K.

Additionally, anticoagulant drugs (or blood thinners) may cause problems with vitamin K in the body. Check with your doctor if you have any concerns.

Types of minerals and their functions

There are hundreds of minerals – they are usually classified as either major or trace minerals.

Although the amount you need differs between minerals, major (or macrominerals) are generally required in larger amounts. Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium.

Trace minerals (microminerals), although equally important to bodily functions are required in smaller amounts. Examples include iron, zinc, copper, manganese, and iodine selenium.

Some of the important minerals to keep us healthy are listed below.

Calcium

Calcium is vital to keep our bones strong and healthy. If you don’t get enough calcium, your bones will eventually become weak and brittle and can lead to conditions like osteoporosis. Calcium helps:

• strengthen bones and teeth
• regulate muscle and heart function
• blood clotting
• transmission of nervous system messages
• enzyme function.

Food sources of calcium

At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements.

Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium (for example, soymilk, tofu and breakfast cereals).

Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress.

Iodine

Iodine is essential to make thyroid hormones. These hormones control your metabolic rate (the rate your body uses energy when it is resting). They also help your brain and body grow and develop.

Food sources of iodine

We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:

• dairy products
• seafood
• seaweed (kelp)
• eggs
• some vegetables.

Iodine can also be found in iodised salt. All bought breads (except organic) in Australia are fortified with iodised salt.

You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor. Too much iodine can be harmful, especially if you have an underlying thyroid disorder.

Iron

Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells. It also vital to help our immune system function effectively to fight infection.

Food sources of iron

Iron can be found in animal and plant foods including:

• red meat and offal
• fish
• poultry
• legumes
• eggs
• breakfast cereals with added iron.

Iron deficiency

Iron deficiency is common and can affect adults and children. Around one in 8 people do not consume enough iron to meet their needs.

Some factors such as certain foods and drinks can affect how much iron your body absorbs. Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods, vegans and vegetarians and people with chronic conditions.

Zinc

Zinc is an important mineral involved in various bodily functions – growth and development as well as immune function.

Zinc also helps to produce the active form of vitamin A and transports it around the body.

Food sources of zinc

Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include:

• red meat
• shellfish
• poultry
• milk and cheese
• whole grains
• cereals with added zinc.

Magnesium

Magnesium is important due to its many functions in the body – including maintaining bone health and using glucose for energy.

Magnesium also supports immune function and helps regulate blood pressure and lung function.

Food sources of magnesium

Dietary sources include:

• nuts (such as cashews)
• legumes
• dark green vegetables
• seafood
• whole grains
• chocolate and cocoa.

Potassium

Potassium is important for the nerves, muscles and heart to work properly. It also helps lower blood pressure.

Food sources of potassium

Our bodies are designed for a high-potassium diet, not a high-salt diet. Food processing tends to lower the potassium levels in many foods while increasing the sodium content.

It is much better to eat unprocessed foods – such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods.

Foods high in potassium include:

• bananas and apricots
• mushrooms and spinach
• nuts and seeds.

Be guided by your doctor, some people with kidney disease, or who are taking some medications, need to be careful not to get too much potassium in their diet.

Sodium

A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body.

Most of us are consuming far more sodium than we need. In fact, many Australians are consuming almost double the amount required.

Too much sodium can lead to high blood pressure (hypertension) and other health conditions.

Food sources of sodium

Salt is the main source of sodium in our diet. It is a chemical compound (electrolyte) made up of sodium and chloride.

Many foods – wholegrains, meat and dairy products – naturally contain small amounts of sodium, while highly processed foods usually contain large amounts.

Vitamin and mineral deficiencies and supplements

The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.

A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy.

Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies – such as folate for women who are pregnant or planning a pregnancy. Others who may be at risk of a vitamin or mineral deficiency include:

• pregnant women and women who are breastfeeding
• people who smoke, drink alcohol in excess or use illegal drugs
• crash dieters or those on very strict diets
• the elderly (especially those who are disabled or chronically ill)
• some vegetarians or vegans
• women with heavy periods
• people with food allergies
• people with malabsorption problems (such as diarrhoea, coeliac disease, cystic fibrosis or pancreatitis).

Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian.

An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods.

Where to get help

• Your GP (doctor)
• Dietitians AustraliaExternal Link Tel. 1800 812 942 – find a dietitian near youExternal Link
• Nutrition AustraliaExternal Link

Vitamins for strengthening bones (bone tissue)

How to increase hemoglobin – food and nutrition

The normal level of hemoglobin in the blood is 120-160 g/l for an adult. A condition in which hemoglobin is below normal is called anemia. To return the indicators to normal and avoid the development of anemia, it is necessary to change the diet and add iron-rich foods to it.

We tell you how to increase hemoglobin in women and men so that it is effective, and most importantly, safe!

Low hemoglobin: causes and symptoms

Reduced hemoglobin is often observed against the background of large blood loss, an unbalanced diet with a low content of iron and other trace elements, low acidity of the gastrointestinal tract, donating blood as a donor more than 4 times a year.

Low levels of hemoglobin indicate developing anemia. In this case, the main symptoms include frequent headaches and dizziness, shortness of breath, pale skin, increased fatigue, low blood pressure.

If you experience these symptoms, contact your physician immediately. The doctor will prescribe treatment and give recommendations regarding nutrition. With minor deviations from the norm, hemoglobin can be raised with the help of foods rich in iron.

Which foods increase hemoglobin?

Hemoglobin is an iron-containing protein, therefore, for its synthesis, products that contain iron and amino acids are needed. It is important to understand that the uncontrolled use of products containing iron is more harmful than beneficial for the body.

To raise your hemoglobin levels quickly but safely, follow your daily iron intake. For children from one year to 18 years old, it ranges from 4 to 15 mg, for men – from 10 to 15 mg, for women – 20 mg (during pregnancy – 30 mg).

What foods to raise hemoglobin – a detailed overview:

1. Garnet.

The first thing that distinguishes this product from the rest in the selection is complete digestibility. Despite the fact that the fruit contains only 1 mg of iron per 100 g, it is completely absorbed by the body, therefore it answers the question of how to quickly raise hemoglobin in the blood.

To increase hemoglobin, it is enough to eat one pomegranate a day for two months or drink 250 ml of freshly squeezed pomegranate juice. Store-bought bottled juice is an alternative, but make sure it’s straight-pressed.

Important! Packaged juice (nectar), which is produced using a concentrate, does not have the same beneficial properties as natural, therefore it will not affect the hemoglobin levels in the blood in adults or children.

2. Black and red caviar.

These are not the cheapest products for raising hemoglobin levels at home, but very useful. It is enough to eat 2-3 sandwiches with red or black caviar per day to quickly raise the performance and prevent the further development of anemia.

Caviar is useful because, unlike red meat or liver, it does not contain harmful cholesterol. Red and black natural caviar is 92% absorbed by the body, so it helps to quickly get rid of headaches, fatigue, shortness of breath and other signs of anemia.

3. Dried mushrooms.

Morels, chanterelles, oyster mushrooms, champignons are just some of the mushrooms that are rich in iron. For example, morels contain 12.5 g of iron per 100 g, so they are often consumed by vegetarians and vegans. They help to avoid iron deficiency if the menu does not include meat or animal products.

If you do not know how to increase hemoglobin in the blood of an adult woman or man, then add dried mushrooms to the diet. They are used to prepare not just healthy, but really tasty soups, cereals, stews and other dishes – take note.

4. Meat and offal.

If you ask what foods contain iron for hemoglobin, the most common answer would be red meat and liver. This is true because calf’s liver contains 14 mg of iron per 100 g, pork – about 12 g, chicken – 9 mg.

Another thing is meat. Here, beef is in the lead, in which 100 g contains 3 mg of iron. Further, the rating continues lamb (2 mg), pork (1. 8 mg), turkey (1.6 mg). Of the offal, not only the liver is added to the diet, but also the beef tongue (6 mg).

5. Fish and seafood.

They contain heme (cellular) iron, which is easily and quickly absorbed by the body. For example, about 3 mg of iron per 100 g of marine fish, therefore, with anemia, it is useful to include pink salmon, pollock, haddock, halibut, catfish and other marine fish in the diet.

As for crucian carp, perch, pike and other river fish, it contains less iron – only 1 mg per 100 g. But it is much more in seafood. For example, 6.7 mg of iron can be obtained from 100 g of mussels, almost 2 mg from shrimp, and 5.7 mg from oysters.

6. Buckwheat and oatmeal.

Buckwheat and oatmeal are also rich in iron. So, 100 g of buckwheat has 8.3 mg of iron, and 100 g of oatmeal – 4.5 mg. But the problem is that these are indicators for raw cereals. Boiled buckwheat or oatmeal contains less iron – be sure to take this into account when compiling a diet.

Buckwheat and oatmeal is well suited for those who care about the condition of the figure. Both buckwheat and oatmeal are hearty meals that often replace breakfast, lunch or dinner, but they are low in calories and easily digestible.

7. Bread.

If we talk about what foods increase hemoglobin in men and women, then the list will definitely include bread. The most iron is found in whole grain wheat bread, which is recommended for proper nutrition – about 4.5 mg per 100 g.

Rye bread contains 3.9 mg per 100 g, from wholemeal flour – 2.5 mg. With iron deficiency anemia in men and women, bread and other pastries made from corn flour, containing about 2.5 mg of iron per 100 g, are often added to the diet.

8. Legumes.

A good source of iron is legumes. It is recommended to add beans, chickpeas, peas, lentils and other legumes to the diet for iron deficiency anemia. They are used for cooking first and second courses, because they contain an average of 3. 3 mg of iron per 100 g.

Meat, offal (such as beef tongue and liver), sea fish or seafood will be a great addition to legumes. Together, they contain a large number of useful trace elements, including iron, which is necessary to raise hemoglobin levels.

9. Leafy vegetables.

Green leafy vegetables are part of a balanced and healthy diet, especially when there is a lack of hemoglobin. Spinach is the absolute champion in iron content among vegetables – about 3.6 mg per 100 g.

Not only spinach is distinguished by a high concentration of iron, but also other leafy greens: different varieties of cabbage, sorrel, asparagus. However, it is recommended to use them fresh, because during heat treatment, the content of the trace element is reduced by almost 2 times.

Important! Seaweed contains about 12 mg of iron per 100 g, so 2-3 tablespoons of this product per day is enough to maintain normal blood hemoglobin levels in children, adults and the elderly.

10. Dried fruits.

To raise hemoglobin, add dried fruits to your diet – they contain even more minerals than fresh fruits. With iron deficiency anemia, it is recommended to eat prunes, dried bananas, dried apricots and other dried fruits – for example, dried cherries.

They have a high concentration of iron and also contain fiber, which promotes its absorption. A big plus of dried fruits is that they replace high-calorie desserts, so not a single diet can do without them with proper nutrition.

11. Nuts.

Pistachios are the leader among nuts in terms of iron content. For 100 g of pistachios, there are about 60 mg of a microelement, which is more absorbed by the body due to omega-3 and omega 6 unsaturated fatty acids.

Other nuts and seeds that are recommended include almonds, cashews, pine nuts, pumpkin seeds, and sunflower seeds. Be careful with peanuts. Despite the high concentration of iron, this nut contains the most fat, which slows down the absorption of trace elements.

12. Beets and carrots.

The recommended iron-rich foods for anemia in adults include beets. It is enough to add 100 g of boiled beets or 50 ml of freshly squeezed juice to the daily diet to raise hemoglobin levels or improve blood counts.

Another vegetable with a high concentration of micronutrients is carrots. 100 g of the product contains about 9 mg of iron. The main feature of carrots is that it is rich in B vitamins, therefore, it ensures the rapid absorption of iron.

13. Rosehip.

A good option on how to increase low hemoglobin is to add rose hips to the diet. 100 g of dried berries contain about 11.5 mg of iron, and vitamin C ensures the active absorption of this trace element by the body.

Useful products for increasing hemoglobin include dried rose hips of various varieties, which are used to make fresh tea, decoctions and infusions, added to cereals and pastries, but in dried form – without pre-treatment.

14. Vegetables and fruits.

Products for raising hemoglobin include zucchini, garlic, radishes, potatoes. With iron deficiency anemia, artichokes effectively help. One whole, pre-boiled artichoke contains about 3.9mg of iron.

As for iron-containing fruits, these include apples, pears and peaches. Freshly squeezed natural juices help well – for example, plum (2.9 mg) and tomato (1.9 mg). As in the case of pomegranate juice, concentrate-based packaged drinks are best avoided.

15. Other products to increase hemoglobin in the blood.

Take note of other foods that are high in iron per 100 g. These include chicken and quail eggs (2.5 mg), other berries, in addition to rose hips – strawberries, mountain ash, dogwood, and halva (30 mg).

If we consider spices, then we raise the level of iron with turmeric, which contains about 50 mg of a trace element per 100 g. This is a universal seasoning, so it can be added not only to the first, but also to the second courses.

What increases hemoglobin in the blood?

A table containing hemoglobin – which foods are recommended for iron deficiency anemia:

Product name	Iron content per 100 g
Beef	3 mg
Pork	1.8 mg
Beef tongue	6 mg
Beef liver	14 mg
Eggs	2.5 mg
Seaweed	12 mg
Mussels	6.7 mg
Oysters	5.7 mg
Buckwheat	8.3 mg
Oatmeal	4.5 mg
Apples	2. 2 mg
Apricots	2.1 mg
Potatoes	0.9 mg
Onion	0.8 mg
Beetroot	1.4 mg

Low hemoglobin diet

Nutrition to raise hemoglobin should be balanced. It is not enough to include foods rich in iron in the diet, you need to add foods containing protein, vitamin C and other trace elements to the menu, which contribute to complete and rapid absorption.

It is recommended to avoid foods high in fat (such as peanut, coconut or mustard oil) because they interfere with blood formation. The same applies to lamb and beef fat, fatty sausages, margarine.

If you are on a diet, then for a greater effect, you should give up tea, cocoa and coffee. The fact is that these drinks contain polyphenols that worsen the absorption of iron. If it is difficult to refuse them, then try not to drink them immediately after eating – wait until the products are absorbed.

7 day menu to increase hemoglobin

Day 1

Breakfast:

1. Oatmeal with dried apricots or prunes.
2. Whole grain bread with cheese.
3. Green tea.

Dinner:

1. Beetroot with fresh herbs.
2. Boiled buckwheat with beef liver.
3. Fresh vegetable salad.

Snack:

1. A glass of freshly squeezed pomegranate juice.
2. Fruits to choose from.

Dinner:

1. Baked pink salmon.
2. Salad of fresh vegetables and herbs.

Day 2

Breakfast:

1. Vegetable milk omelet with vegetables.
2. Whole grain bread with chicken pate.
3. Berry juice.

Dinner:

1. Vegetable soup with meat broth.
2. Boiled chickpeas with beef meat.
3. Salad with fresh carrots.

Snack:

1. A glass of freshly squeezed pomegranate juice.
2. Slice of whole grain bread.
3. Seaweed.

Dinner:

1. Stewed potatoes.
2. Fried liver with onions.
3. Fresh vegetable salad.

Day 3

Breakfast:

1. Boiled eggs.
2. Whole grain bread.
3. Piece of beef or chicken.
4. Green tea.

Dinner:

1. Bone broth.
2. Pea porridge with meat sauce.
3. Beet salad with garlic and walnuts.

Snack:

1. A glass of freshly squeezed pomegranate juice.
2. Berries, fruits.

Dinner:

1. Baked salmon.
2. Stewed vegetables.
3. Seaweed salad with boiled egg.

Day 4

Breakfast:

1. Semolina porridge with dried fruits.
2. Strawberry, banana and other fruit smoothie.

Dinner:

1. Sweet potato, sweet pepper and other vegetable soup.
2. Quinoa.
3. Baked chicken.
4. Sliced ​​fresh vegetables.

Snack:

1. A glass of freshly squeezed pomegranate juice.
2. Slice of whole grain bread.
3. Liver pate.

Dinner:

1. Lentil cutlets.
2. Boiled potatoes.
3. Beet salad with garlic and walnuts.

Day 5

Breakfast:

1. Oatmeal with dried fruits.
2. Berry juice.

Dinner:

1. Beetroot.
2. Buckwheat porridge with meat sauce.
3. Salad with fresh carrots and spinach.

Snack:

1. A glass of freshly squeezed pomegranate juice.
2. Nuts.

Dinner:

1. Boiled salmon.
2. Braised green beans.
3. Vegetable cutting.

Day 6

Breakfast:

1. Corn porridge.
2. Nuts or dried fruits.
3. Green tea.

Dinner:

1. Lentil soup.
2. Turkey, chicken or other cutlets.
3. Salad with fresh herbs and seafood.

Snack:

1. A glass of freshly squeezed pomegranate juice.
2. Dates.

Dinner:

1. Baked mackerel with vegetables.
2. Bulgur.
3. Seaweed salad with boiled egg.

Day 7

Breakfast:

1. Fried eggs.
2. Whole grain bread.
3. Hard cheese.
4. Tomatoes.
5. Berry juice or smoothie.

Dinner:

1. Bone broth.
2. Rice with fried liver.
3. White cabbage salad.

Snack:

1. A glass of freshly squeezed pomegranate juice.
2. Fresh berries, fruits.
3. Pumpkin seeds.

Dinner:

1. Stewed veal.
2. Steamed broccoli and cauliflower.
3. Fresh vegetable salad.

To properly compose the menu, first look at what foods increase hemoglobin in women and men, and then include them in your usual diet, replacing 1-2 dishes.

Which foods improve iron absorption and which ones worsen?

The World Health Organization (WHO) reports that the main cause of iron deficiency anemia in children and adults is malnutrition. In order for it to be balanced, it is necessary to correctly compose a menu and monitor the use of foods that improve or, conversely, worsen the absorption of trace elements.

Improve the absorption of iron:

1. oranges, lemons and other citrus fruits,
2. wild rose,
3. apples,
4. plum, redcurrant and other sour berries,
5. pumpkin,
6. fresh herbs,
7. different types of cabbage.

Reduce the absorption of iron:

1. kefir and other fermented milk products,
2. persimmon,
3. tea and coffee,
4. alcoholic beverages,
5. chocolate,
6. antibacterial drugs and antacids prescribed for the treatment of acid-related diseases of the gastrointestinal tract.

Calcium impairs the absorption of iron, but it cannot be completely excluded from the diet. It is enough to temporarily limit its use until the hemoglobin level is restored, and do not eat calcium-containing foods along with iron-containing ones.

Useful life hacks to increase hemoglobin

Useful recommendations for the use of foods containing iron and increasing hemoglobin in the body:

1. Add iron-rich greens such as dill and parsley to salads, first and second courses. They, like leafy vegetables (for example, spinach and sorrel), are recommended to be consumed fresh in order to get the maximum trace elements.
2. Don’t forget the iron spices, which include turmeric, marjoram, zira (cumin seeds) and bay leaf. Add them to the first and second courses to increase the content of trace elements in the diet.
3. If you don’t know how to raise your hemoglobin, start by visiting a GP or hematologist. He will tell you how to increase hemoglobin, and whether you need to take additional iron supplements.

FAQ: answers to frequently asked questions

How to quickly raise hemoglobin, and when to expect a result from nutrition? With proper nutrition correction, hemoglobin levels in the blood will change only after 14-21 days, so you should not expect an instant effect.

What contains hemoglobin, except for meat and offal? Foods with a high concentration of iron are found in almost every group: vegetables, fruits and berries, cereals, nuts and seeds. In addition to meat, the leaders in Fe content are fish and seafood (for example, oysters).

In what form should you eat foods that increase hemoglobin? Vegetables, nuts, fruits are recommended raw, but meat, offal, fish and other foods that require heat treatment can be baked, boiled or steamed.

Instead of output

How to raise hemoglobin in the blood in women, men and children – briefly about the main thing:

1. Decreased hemoglobin indicates developing anemia and requires a change in diet – the addition of foods rich in trace elements;
2. Red meat, liver and beef tongue, sea fish and seafood are foods that lead in iron content per 100 g;
3. Leafy greens, especially spinach, fruits and berries, nuts, legumes, and even bread should all be part of the diet when hemoglobin is low;
4. Try to limit foods that interfere with iron absorption, such as chocolate and alcohol;
5. Monitor your hemoglobin levels, eat a balanced diet, and get regular medical check-ups, especially if you find yourself getting tired faster than usual.