Surely, we all have phases in our lives now and then when we eat a little less healthily than we would like. A hectic project at work or a lot of traveling are just a few examples of why we may reach for frozen products or fast food more often because we don't have time to go shopping or cook fresh food. At first, this isn't a big problem, but after a few days, our body reacts with sluggishness, a feeling of fullness and a lack of energy - we are lacking vitamins due to a diet that is too one-sided.
Maybe you are not one of these people, you are an exemplary cook, eat a healthy and balanced diet and still suffer from a vitamin deficiency or suspect this based on your symptoms? You are not alone in this, because even despite a healthy and balanced diet, many people can suffer from a vitamin deficiency because we cannot influence all the factors in our vitamin balance. In this article, you will find out what vitamins actually are, why they are so important for us and why vitamin D3 and vitamin K2 in particular are useful as supplements. We will explain!
Apart from our energy levels, vitamins play an essential role in numerous other functions of our body - for our skin and hair, for our teeth, our immune system, our brain and for our eyes. A complete and balanced diet is the key factor in ensuring that we are adequately supplied with vitamins. However, a balanced diet is not always enough for this. Supplementing with vitamins therefore often makes sense for many reasons, because under certain circumstances we cannot achieve a sufficient supply of vitamins through a healthy diet alone.
In order to ensure an adequate supply of vitamins and thus prevent a deficiency in general, taking vitamin supplements can be advisable. It is also essential for people with an increased need for vitamins to use vitamin supplements. This includes people with pre-existing conditions, athletes or people who take certain medications or suffer from a lot of stress. It is often difficult for these people to cover an increased need for vitamins through diet alone. Apart from these examples, the "average consumer" is also often affected by a vitamin deficiency, as a vitamin deficiency can be found in healthy people even despite a healthy and varied diet. But first we would like to clarify what vitamins actually are.
What are vitamins?
You may still remember your school days when one of your school friends rolled his eyes and smeared toothpaste on the corners of his chapped mouth and groaned disparagingly at you, "vitamin deficiency." But what exactly are these vitamins that make us feel weak and cause the corners of our mouths to chap?
According to current knowledge, there are 13 vitamins. We cannot see vitamins, but we can feel their effects on our body and sometimes even see them, for example in the case of chapped corners of the mouth.
Vitamins are organic compounds and are among the essential substances that our body needs for vital processes because it cannot cover most of its needs on its own [1] . The human body can only synthesize two of the thirteen vitamins itself. Unlike us humans, plants, for example, can produce the vitamins they need themselves. This is why people need to regularly consume vitamins with their food [2] .
These vitamins regulate biological processes in the human body and are so-called non-energy-yielding substances. They are complex, organic molecules that are formed by plants, animals or bacteria [3] . You would therefore not find any vitamins in inanimate nature.
Did you know that vitamins are not considered vitamins for all living creatures? Many animals, such as cats or pigs, can produce vitamin C independently in their bodies, which is why the molecule we call vitamin C is an intermediate product (metabolite) in the metabolism of cats and pigs. We humans lack a certain enzyme for the independent production of vitamin C, which cats and pigs have.
We humans have now found a way to isolate the different vitamins from their sources. For example, we isolate vitamin C from lemons and vitamin A from fish liver oil.
Vitamins are divided into so-called provitamins, fat-soluble (lipophilic) vitamins and water-soluble (hydrophilic) vitamins.
There is even a whole group of B vitamins, also called vitamin B complex. The vitamin B complex includes eight B vitamins: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine, pyridoxamine and pyridoxal), vitamin B7 (biotin), vitamin B9 (folic acid) and vitamin B12 (cobalamin).
Vitamin B12 and B3 are the only B vitamins that our body can store – but only in limited quantities.
There are two important forms of fat-soluble vitamin D: vitamin D2 and vitamin D3.
Vitamin K is also fat-soluble and occurs in different compounds. More than 100 chemical compounds with a vitamin K effect are known. The most important and of practical importance for humans are the naturally occurring vitamins K1 and K2.
Why are vitamins important?
As we have already learned, vitamins are considered to be essential substances that are vital for us humans. Without vitamins, we would die in the long run - hence the name vitamins (from the Latin vita 'life', pl. vitae, viten).
They are vital to us because they regulate numerous biological processes in the body. Vitamins are involved in basic processes in our cells, without which our body could not live and function.
vitamin deficiency
A vitamin deficiency can lead to numerous symptoms and can have different causes. Taking medication, drinking too much alcohol, increased physical activity, stress, pregnancy or malnutrition are just a few examples of the possible causes of a vitamin deficiency. We do not always have control over whether we may suffer from a vitamin deficiency, for example during pregnancy [4] .
If we live in countries with few hours of sunshine or our exposure is limited by our lifestyle, such as our work and enclosed spaces, then a vitamin D deficiency can often be the result, which we can hardly compensate for through food.
The symptoms of a vitamin deficiency are even more varied than the possible causes, which is why a vitamin deficiency should be avoided.
Symptoms of vitamin deficiency:
- hair loss (vitamin D deficiency)
- Dry skin (vitamin A deficiency)
- Increased tendency to bleed (vitamin K deficiency)
- scurvy (vitamin C deficiency)
- Bruises (vitamin K deficiency)
- lack of motivation, fatigue (vitamin K deficiency)
- vm
Now you might be thinking, as long as I eat healthy and am not taking any medications or pregnant, I shouldn't be at risk of vitamin deficiency? Unfortunately, this is not entirely correct.
In the following section we will explain why a vitamin deficiency can occur even with a healthy and varied diet and why supplementation therefore makes sense.
Supplementation – Why it makes sense
Why does it make sense to take vitamin supplements if you generally eat a healthy diet?
We are all familiar with the colorful food pyramids that hang in the doctor's office or are shown in school books. Do we really eat the recommended variety of "colorful" foods every day or every week? Do we avoid too much sugar and machine-processed products? Even if we eat an exemplary diet, there are other factors that influence our potential vitamin balance.
Vitamins are complex compounds whose stability and effect are influenced by other factors – completely independent of your healthy diet.
These include, for example, the preparation of food, its storage, as well as the agricultural circumstances of breeding and harvesting.
Hot frying destroys vitamins, which is why we should only gently steam vegetables, fish and other foods. Storing food for too long also causes the vitamins it contains to be lost.
In addition to the storage and preparation of our food, which are admittedly our responsibility, there are other factors that influence our vitamin levels.
Many people are not aware of these factors because they are not necessarily their responsibility. A lot of stress or strenuous physical activity, for example, can increase our vitamin requirements to such an extent that it is difficult to meet these requirements with food alone.
In addition, poor soil quality often means that many farmers' vegetables and fruit do not contain enough vitamins and minerals. In addition, they are often harvested too early, which negatively affects and reduces the vitamin content of the food.
Another factor that has nothing to do with food, preparation, or agriculture is sunlight. Too little sunlight can also cause a vitamin D deficiency, as our body produces vitamin D3 independently when our skin comes into contact with UV light. If no sun shines on our bare skin, no vitamin D3 is produced. Vitamin D3 deficiency is even recognized as a disease of civilization, as our lifestyle involves spending more and more time indoors, meaning we are not often exposed to sunlight. Many people cannot step outside every time the sun shines. In addition, the resulting vitamin D3 deficiency is then difficult to compensate for through diet. Pregnant women also often suffer from a vitamin D deficiency.
For various reasons, it is not always possible to ensure an adequate supply of all important vitamins, which is why taking high-quality vitamin supplements is recommended.
Scientific studies have also shown that taking a high-quality multivitamin and mineral supplement daily can protect against degenerative diseases such as diabetes, heart disease and osteoporosis, as well as against seasonal infections.
The study “The impact of nutritional supplement intake on diet behavior and obesity outcomes” shows that taking nutritional supplements helps adults to meet the recommended daily intake of certain minerals such as calcium and magnesium (for women and men) and iron (for women) [5] .
An important duo – “If you say D, you must also say K”
We at BE THE CHANGE® have made it our mission to act exclusively sustainably and in harmony with human biochemistry, as well as regenerative and organic agriculture.
For this reason, we have taken a close look at which vitamins are particularly useful as a supplement to human biochemistry. We have come to the conclusion that vitamins D3 & K2, as well as omega-3 fatty acids, are the ideal nutritional supplements for all those who want to support their immune system and general well-being and who value a nutritional supplement of natural origin.
The combination of vitamin D3 and vitamin K2 in our “ Vitamins D3 & K2 ”, as well as the essential fatty acids, is optimally designed to meet the daily needs of an adult and contains no preservatives or additives. EPA and DHA are essential omega 3 fatty acids that contribute to maintaining normal brain function and normal heart function.
Now we would like to take a closer look at these two vitamins, vitamin D3 and vitamin K2, and what they do for our body.
vitamin D3
Vitamin D3 is also colloquially known as the “sunshine vitamin” and has the chemical names “cholecalciferol” and “calcitriol”. It is produced independently by our body when our skin comes into contact with sunlight, UV light. As is well known, this is not always the case in our latitudes or the body’s own production of vitamin D3 is hindered by clothing, closed rooms or sunscreen.
Vitamin D3 is important for young and old because it strengthens bones. An adult should consume about 5 µg of vitamin D daily [6] . Vitamin D3 is only found in small amounts in food. Vitamin D is found particularly in fatty fish.
Effect
The word component “calci” in the chemical name of vitamin D3 “calcitriol” already indicates the effect of vitamin D3: The vitamin regulates the absorption and utilization of calcium and contributes to a normal calcium level in the blood.
A healthy calcium level is essential to keep bones healthy and strong. In children, vitamin D3 also ensures normal bone growth. Vitamin D also contributes to the normal function of the immune system, which in turn serves to protect against a number of diseases and protects our health.
vitamin K2
Foods that contain sufficient vitamin K2 are limited in our latitudes. Eggs, meat and dairy products do contain the vitamin, but only in small quantities. This is one of the reasons why it makes sense to supplement vitamin K2. Vitamin K2 can be absorbed better by our bodies than vitamin K1.
We already know that vitamin K2 also exists in numerous sub-forms, all of which differ in their origin and biochemical behavior. The forms that are particularly useful and important for us humans are vitamin K2 MK4 and vitamin K2 MK7. An adult should consume between 0.001 and 2.0 mg of vitamin K2 daily.
Vitamin K2 is an important controller of the metabolism because it is incredibly important for calcium metabolism in all of our body tissues. It also forms a symbiotic partnership with vitamin D. Studies have shown that a deficiency in vitamin K2 can increase the risk of heart attacks and strokes.
Effect
Vitamin K2 regulates calcium metabolism in all body tissues. The human body contains around 1 kg of calcium, of which only around 1% exists in the extracellular dissolved form. Calcium metabolism has numerous functions: among others, maintaining cell membrane function, transmitting information from the cell membrane into the cell, and acting as a pH buffer. The importance of a functioning and healthy calcium metabolism is undeniably important for the biological functioning of our entire body and every single cell. The need for an adequate supply of vitamin K2 has therefore now been recognized and proven in numerous studies.
An optimal supply of vitamin K2 is essential, even when replacing vitamin D. Vitamin K2 is needed so that vitamin D can incorporate calcium into bones and teeth.
A lack of vitamin K2 can lead to calcium being deposited indiscriminately in the body (eg in blood vessel walls) instead of in the tissues into which it should be incorporated. In 2010, a meta-analysis was published in the British Medical Journal, which showed a clearly increased risk of heart attack with calcium supplementation without the necessary addition of vitamin K2.
Conversely, the Rotterdam study in 2004 had already found that a high intake of vitamin K2 was associated with significantly fewer cardiovascular diseases.
It is noteworthy that vitamin K2 can also break down existing calcium deposits in blood vessels. The interaction between K2 and D3 is therefore essential, which is why a combination of these two vitamins in a supplement is recommended.
BE THE CHANGE Vitamins D3 & K2 & Omega 3 fatty acids
With our BE THE CHANGE Vitamins D3 & K2 & Omega 3 fatty acids, we have created the ideal nutritional supplement for anyone who wants to support their immune system and general well-being and who values a nutritional supplement of natural origin that contains no preservatives or additives. The factors that make it difficult to absorb or produce these two vitamins are a reason to supplement them.
To support the immune system and maintain general well-being, we have created the powerful vitamin duo of K2 & D3 and captured the scientific knowledge about these vitamins in the capsules.
Swiss Essentials® 1 is the optimally formulated vitamin and fatty acid preparation for daily needs, which was developed on the basis of vitamin science and human biochemistry. A positive effect is achieved with a daily intake of 250 mg of EPA and DHA combined.
Sources:
- Kuhn: Vitamins and Medicines. Chemistry (Angewandte Chemie, new series) 55(1/2), pp. 1 – 6 (1942), ISSN 1521-3757
- Klaus Oberbeil: Fit through vitamins. Südwest-Verlag, 2003, ISBN 3-517-07824-7
- Karl-Heinz Bässler, Ines Golly, Dieter Loew: Vitamin Lexicon. Urban & Fischer, 2002, ISBN 3-437-21141-2
- Andreas Jopp: Vitamin deficiency risk factor. Haug, 2002, ISBN 3-8304-2077-3
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5633155/
- German Nutrition Society (DGE) (Conception and development: Working group “Reference values for nutrient intake”): DACH reference values for nutrient intake. Umschau/Braus Verlag, 2000, ISBN 3-8295-7114-3
[1] R. Kuhn: Vitamins and Medicines. Chemistry (Angewandte Chemie, new series) 55(1/2), pp. 1 – 6 (1942), ISSN 1521-3757
[2] Klaus Oberbeil: Fit through vitamins. Südwest-Verlag, 2003, ISBN 3-517-07824-7
[3] Karl-Heinz Bässler, Ines Golly, Dieter Loew: Vitamin-Lexikon. Urban & Fischer, 2002, ISBN 3-437-21141-2
[4] Andreas Jopp: Vitamin deficiency risk factor. Haug, 2002, ISBN 3-8304-2077-3
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5633155/
[6] German Nutrition Society (DGE) (Conception and development: Working group “Reference values for nutrient intake”): DACH reference values for nutrient intake. Umschau/Braus Verlag, 2000, ISBN 3-8295-7114-3