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[Ana21]

If you're experiencing the dark days of winter, more reasons to take your vitamin D.


Therapeutic Effects of Vitamin D on Vaginal, Sexual, and Urological Functions in Postmenopausal Women (Sep 2023)

Abstract
Recent years have witnessed the emergence of growing evidence concerning vitamin D’s potential role in women’s health, specifically in postmenopausal women. This evidence also includes its connection to various genitourinary disorders and symptoms. Numerous clinical studies have observed improvements in vulvovaginal symptoms linked to the genitourinary syndrome of menopause (GSM) with vitamin D supplementation. These studies have reported positive effects on various aspects, such as vaginal pH, dryness, sexual functioning, reduced libido, and decreased urinary tract infections. Many mechanisms underlying these pharmacological effects have since been proposed. Vitamin D receptors (VDRs) have been identified as a major contributor to its effects. It is now well known that VDRs are expressed in the superficial layers of the urogenital organs. Additionally, vitamin D plays a crucial role in supporting immune function and modulating the body’s defense mechanisms. However, the characterization of these effects requires more investigation. Reviewing existing evidence regarding vitamin D’s impact on postmenopausal women’s vaginal, sexual, and urological health is the purpose of this article. As research in this area continues, there is a potential for vitamin D to support women’s urogenital and sexual health during the menopausal transition and postmenopausal periods.

Read full article here:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10490181/

[Ms Jacks]

Hi

I take a daily Vitamin D and hair nails etc are so much better. I guess its an all round good idea to keep our vitamin levels healthy
Ms Jacks

[Ana21]

I'm photosensitive, so I depend on supplementation.  I should have mentioned that if you're taking a vit D3 supplement, you have to ensure that you're getting sufficient vit K2 (MK-7) so that calcium accumulates where you want it, in your bones and your teeth, and not in your kidneys or arteries (plaque).  Combined D3 and K2 supplements are available.

[SarahT]

Thank you Ana for that info.
I had an appt with a gp at an ME/chronic pain clinic, she is keen on nutrition playing a part in helping symptoms,  and I asked about vitamins as I was concerned too much of the wrong thing could be as bad as not enough. She recommended I take extra vitamin D as I cannot get outside as much as I need too along with extra B12 . I picked up D3 in error and hand no idea indeed to be balanced with K for the calcium deposits. That's me altering the supplements so thanks

[Ana21]

Hi SarahT!

You're lucky to have a doctor who is keen on nutrition.  That suggests she'll be happy to order blood tests to ensure you're getting the correct amounts.  On my last blood test, my B12 was flagged as high, which is useful to know.  It's water soluble, so not an issue.

I get my K2 (MK-7) from diet.  I eat natto, a traditional Japanese food made from whole soybeans that have been fermented with Bacillus subtilis var. natto.  It's the richest source of K2 (MK-7) and also contains nattokinase. 

More info about nattokinase:

"Natto, a fermented soybean product, has been consumed as a traditional food in Japan for thousands of years. Nattokinase (NK), a potent blood-clot dissolving protein used for the treatment of cardiovascular diseases, is produced by the bacterium Bacillus subtilis during the fermentation of soybeans to produce Natto. NK has been extensively studied in Japan, Korea, and China. Recently, the fibrinolytic (anti-clotting) capacity of NK has been recognized by Western medicine. The National Science Foundation in the United States has investigated and evaluated the safety of NK. NK is currently undergoing a clinical trial study (Phase II) in the USA for atherothrombotic prevention. Multiple NK genes have been cloned, characterized, and produced in various expression system studies. Recombinant technology represents a promising approach for the production of NK with high purity for its use in antithrombotic applications. This review covers the history, benefit, safety, and production of NK. Opportunities for utilizing plant systems for the large-scale production of NK, or for the production of edible plants that can be used to provide oral delivery of NK without extraction and purification are also discussed."

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372539/

[Taz2]

My GP wanted me to take vit D supplement with calcium but the ones he prescribed contained soya which I can't have. I've been meaning to try to find one containing both that will suit me.

[SarahT]

Hiya Taz, my husband uses vitamin D with calcium from Savers stores, I think they may be soya free when I just looked at the label.

I am lucky Ana I know to see so.e one so interested in nutrition as a key element. She very much advocates a plant based diet and have me a few links to sites and books. I have been vegetarian for about 35 years now but my diet can do with a tweak. My B12 was good, but she wants me to supplement that too for now.
I am interested in a well rounded approach for my health, I do need medication,  but some things I can do to improve things myself. I do changes  slowly, I already have eliminated some foods as they affect my hiatus hernia and I have an under active thyroid ( and an old history of eating disorder) so I try to do slow changes as anything too full on may send me down a slippery slope if I over control things too quickly.. It's all about balancing things I think.

[Taz2]

Thank you Sarah 

[VioletAquarius]

if you're taking a vit D3 supplement, you have to ensure that you're getting sufficient vit K2 (MK-7) so that calcium accumulates where you want it, in your bones and your teeth, and not in your kidneys or arteries (plaque).

Thanks for thos info.  I didn't know this, I've been taking D3 for years.

Do you know what can happen if calcium deposits in your kidneys or arteries?

I eat 1 or 2 boiled eggs a day, is this a sufficient dose of k3 do you think?

[Ana21]

Hi VioletAquarius!

Do you know what can happen if calcium deposits in your kidneys or arteries?

"A frequent argument against supplementation of vitamin D3 is that an increased intake could lead to a vitamin D toxicity, also called hypervitaminosis D (Orme et al., 2016). This again can cause hypercalcemia, which is the buildup of calcium in the blood leading to vascular calcification, osteoporosis, and kidney stones. However, it has been reported that the reason for hypercalcemia rather lays in a vitamin K2 deficiency (Flore et al., 2013, Vermeer and Theuwissen, 2011), as K2 activates the bone gamma-carboxyglutamic acid-containing protein (osteocalcin) through carboxylation. Activated osteocalcin deposits calcium in the bones, whereas non-activated osteocalcin inhibits calcium absorption by the bones. As the osteocalcin synthesis rate is increased by higher 25(OH)D serum levels, K2 is required as a natural antagonist (Yasui et al., 2006, Dofferhoff et al., 2020)."


Looking at standard D3 + K2 (MK-7) supplements, they typically provide K2 120 mcg and Vitamin D3 1,000 IU. 

I believe the current dietary recommendations do not distinguish between vitamin K1 and K2.  For adults, adequate intake is 100 mcg.

A more detailed table of recommended vit D3 and K2 (MK-7) amts based on body weight:

Weight (kg)    Daily D3 (IU)    Daily K2 (MK7) (μg)
50                       2,200                   100
60                       2,600                   120
70                       3,000                   140
80                       3,500                   160
90                       3,950                   180
100                     4,380                   200
110                     4,820                   220

"Supplementation of magnesium (200–250 mg/day) should also be considered, as all enzymes that metabolize vitamin D seem to require magnesium (Uwitonze and Razzaque, 2018)."

See original table and read full article here:  https://www.sciencedirect.com/science/article/pii/S120197122030624X

I eat 1 or 2 boiled eggs a day, is this a sufficient dose of k3 do you think?

Important to note that the foods highest in K2 (MK-7) are found in dairy, fermented foods, and animal products.

Top Foods High in Vitamin K2
https://www.webmd.com/diet/foods-high-in-vitamin-k2

I'm not suggesting you use the table above to determine how much vit D3 you should take.  That decision is between you and your doctor.  But it gives you a sense of the amount of vitamin K2 (MK-7) that should be taken for a given amount of vit D3.

[VioletAquarius]

Thanks Ana21, that is really good info!

[Wrensong]

Ana21, thank you for posting the Vit D-GSM article.  It's very interesting & may be helpful for lots of women.
Wx

[Cassie]

I take the Better You Vit K2. Spray 3 puffs and one puff of the Better  You Vit D3 spray. You do get a combo but theres not enough Vit K2 in the combo for my liking.
Agreed they should always be taken together. Calcium can also accumulate where it shouldnt if too much is taken, personally I prefer Collagen.