Marc Joseph Nutrition - Blog

In a review study published in the journal Thrombosis and Hemostasis, researchers note that vitamin K deficiency may be much more common than previously thought.

A primary action of vitamin K in the body is to help in a chemical reaction called carboxylation. Potential vitamin K deficiencies can be identified by measuring in the body the level of under-carboxylated compounds, such as osteocalcin and matrix Gla protein (MGP), both of which are involved in the maintenance of bone structure.

The scientists note that there is a substantial amount of incompletely metabolized osteocalcin and MGP in many otherwise apparently healthy individuals, which suggests that the majority of these people may be subclinically deficient in vitamin K.

Results Not Surprising

The findings aren’t too surprising, given that the primary dietary sources of vitamin K are:

• Green, leafy vegetables - spinach, kale, chard, lettuce
• Broccoli
• Parsley

These aren’t foods that most people eat regularly in adequate amounts (e.g., a cup per day). And, the biological half-life of vitamin K is relatively short — a few days. That means if you’re not regularly consuming vitamin K, you may become deficient.

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In a meta-review study published in the Journal of Internal Medicine, researchers found that for every 100 mg increase in magnesium intake, the risk for type 2 diabetes fell by 15 percent.

Magnesium is an essential mineral cofactor used in many enzyme reactions throughout the body, and is especially important in energy production. Several studies indicate that magnesium may help to improve insulin sensitivity and, in turn, glucose tolerance.

Deficiency Widespread, Impact Costly

Magnesium deficiency is common. The Recommended Daily Allowance (RDA) is 420 mg and 320 mg per day for men and women, respectively. But the average adult intake is less than 320 mg/day for men and less than 230 mg/day for women. Magnesium intake in seniors may be even lower. And realize that the RDA is a level set to avoid deficiency, not a level to encourage optimal health.

Likewise, diabetes is widespread and costly in both personal and financial terms. In the U.S., 7 percent of the population, or 20 million people, have diabetes. Those afflicted are at greater risk for many serious conditions, including heart disease, hypertension, stroke, kidney disease, vision loss, amputations, and dementia.

The annual cost of taking care of diabetics is estimated at more than $130 billion. One out of every eight U.S. federal health care dollars goes toward treating people with diabetes. And the costs are estimated to soar going forward.

What You Can Do

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