How do MK7 and Vitamin D3 affect height growth? If you’re unfamiliar with these nutrients and their benefits, check out HeightGrowthBlog’s article for more insight!
Height growth requires key nutrients to support bone development, with Vitamin D3 and MK7 being essential for promoting height growth.
What is MK7?
MK7 Overview
Vitamin K is divided into two main types: Vitamin K1 and K2. Vitamin K2 includes MK7 (Menaquinone-7) and MK4 (Menaquinone-4). While MK4 is synthetic, MK7 is naturally sourced.
MK4 has a half-life of 3-4 hours, meaning it only stays in the blood for that duration, whereas MK7 lasts for 72 hours, making it more effective with just one daily dose. This makes MK7 ideal for supporting optimal height growth.
MK7 is essential for the enzyme γ-carboxylase, which regulates calcium-binding proteins. It moves calcium out of arteries and directs it to bones, promoting bone health.
According to a 2019 review, MK7 is absorbed 10 times better than Vitamin K1. While gut bacteria can convert K1 to K2, fermented foods, meat, and dairy also provide small amounts of MK7, which is found in high concentrations in the brain and kidneys.
Benefits of MK7
- Improves bone density and quality, supporting height growth.
- Boosts heart health by preventing calcium buildup in soft tissues.
- Helps prevent certain cancers like liver, lung, and prostate cancer.
- Reduces inflammation, especially by inhibiting white blood cell growth.
- Lowers blood glucose levels.
- Acts as an antioxidant, slowing aging.
MK7 is an essential vitamin K for children.
Foods Containing MK7
MK7 is found in small amounts in cheese, milk, and dark green vegetables. However, it’s abundant in fermented soybeans (Natto), a traditional Japanese food. Since the 1990s, the Japanese have used Natto to boost height and health. Due to its strong smell, Natto isn’t widely popular. Thanks to modern medicine, MK7 is now extracted from Natto and used in supplements without the unpleasant odor.
To strengthen bones, improve physical fitness, prevent bone and heart diseases, and enhance overall health and longevity, you can add MK7 to your diet through these foods:
- Spinach
- Kale
- Goose/beef liver
- Broccoli
- Avocado
- Fermented soybeans
- Cheese
- Egg yolk
- Kiwi
- Radish
- Cabbage
- Green beans
What is Vitamin D3?
Vitamin D3 is one of the three main forms of vitamin D, produced by the skin from sunlight or obtained through diet and supplements. The liver converts vitamin D3 into calcifediol, the main circulating form of vitamin D, which reflects the body’s vitamin D levels. Research shows D3 is more effective than D2 in raising blood calcifediol levels. Vitamin D3, fat-soluble and animal-derived, helps the body absorb calcium and phosphorus, essential for children’s and teens’ height growth.
Daily Vitamin D3 Requirements
According to health guidelines, daily vitamin D3 needs are 400 IU (10 mcg) for infants 0-11 months, 600 IU (15 mcg) for adults, and 800 IU (20 mcg) for older adults. These needs can be met through vitamin D-rich foods or supplements. Consult a doctor or nutritionist before starting supplements to adjust the dosage to your current condition.
How to Supplement Vitamin D3
Vitamin D3 is produced from sunlight
UVB rays from the sun trigger the formation of vitamin D3 from 7-dehydrocholesterol in the skin.
However, avoid excessive sun exposure without sunscreen, especially if you have fair skin, as sunburn increases skin cancer risk. The safest times for sun exposure are early morning (before 8 AM) and late afternoon (after 4:30 PM).
Unlike dietary vitamin D, you cannot overdose on the vitamin D3 produced by your skin; the body simply reduces production when sufficient levels are reached.
Supplementing through Food
Foods like fish, eggs, dairy, cereals, red meat, liver, and mushrooms are rich in Vitamin D3. Incorporating these into your daily diet ensures adequate intake, which is especially important for growing children and teenagers.
Using Supplements
Busy lifestyles can limit Vitamin D3 intake from diet alone. Supplements can help maintain strong, flexible bones. Choose supplements designed for children and teens, and follow the recommended dosage. Combine them with a balanced diet, exercise, and proper rest for best results.
Best Sources of Vitamin D3
In addition to sunlight, Vitamin D3 is found in animal-based foods such as:
- Fatty fish: salmon, tuna, mackerel
- Fish oil and cod liver oil
- Eggs
- Dairy products: cheese and yogurt
- Beef liver
- Fortified cereal or fruit juices
How Do MK7 and Vitamin D3 Affect Height?
When considering height growth for children, Vitamin D3 and MK7 (Vitamin K2) are crucial. They significantly enhance calcium metabolism and absorption, directing it to the bones, which promotes optimal growth and height.
MK7 and Bone Health
MK7 is key in calcium metabolism, activating proteins like osteocalcin and matrix Gla-protein that help build and maintain strong bones. Specifically, MK7:
- Activates osteocalcin to bind calcium to bone matrix
- Supports proteins S and periostin, aiding bone matrix formation
- Enhances bone mineralization
- Reduces fracture risk and bone diseases
- MK7 acts as a “carrier,” ensuring calcium reaches the bones and not other tissues. It also boosts collagen production, promoting faster bone growth and increasing height. Thus, MK7 contributes to height growth by transporting calcium to bones, increasing collagen, and minimizing bone loss.
Vitamin D3 for Strong Bones
Vitamin D3 plays a crucial role in regulating calcium and phosphorus levels, enhancing calcium absorption in the intestines, and increasing calcium reabsorption in the kidneys. This process promotes calcium deposition in growth plates, essential for bone lengthening and height growth.
Once in the body, Vitamin D3 helps absorb calcium through the intestines and directs it to the bones. It is metabolized in the liver and kidneys into a more active form. Vitamin D3 also helps manage blood calcium levels and is stored in the bones, where it slows bone loss and supports bone health.
A deficiency in Vitamin D3 can lead to brittle and fragile bones. Additionally, Vitamin D3 boosts digestive health, improving nutrient absorption, which supports overall growth and height development.
The Connection Between Vitamin D3 and MK7
Vitamin D3 functions optimally only when paired with MK7. While Vitamin D3 increases the production of osteocalcin, this protein remains inactive and unable to bind and transport calcium to the bones. MK7 activates osteocalcin, enabling it to effectively bind and deliver calcium to the bone structure. The synergistic relationship between Vitamin D3 and MK7 ensures optimal calcium transport and bone health, promoting maximum height growth.
Effects of Vitamin D3 and MK7 Deficiency
Vitamin D3 Deficiency
Stunted Growth: In children and adolescents, Vitamin D3 is crucial for height growth. Without sufficient Vitamin D3, calcium cannot be properly absorbed into the bones, leading to poor bone development and stunted growth.
Osteoporosis: Vitamin D3 deficiency can also lead to osteoporosis in adults and the elderly. Even with adequate calcium intake, without Vitamin D3, calcium cannot be effectively transported into the bones, compromising bone health.
Oral Health: Vitamin D3 regulates calcium levels in the blood, intestines, and bones. A deficiency can negatively impact tooth enamel, leading to poorer oral health and a higher incidence of tooth loss.
Effects of MK7 Deficiency
MK7 is a crucial form of Vitamin K, essential for bone and cardiovascular health, as well as blood clotting.
- Bone Health: MK7 deficiency increases the risk of fractures and stunted growth in children, and leads to osteoporosis and fractures in adults due to inadequate calcium utilization.
- Cardiovascular Health: MK7 helps remove arterial plaque and ensures calcium is transported correctly within the cardiovascular system. Without MK7, calcium can accumulate in soft tissues, potentially leading to blood vessel blockages.
- Health Issues: Deficiency in MK7 is linked to cardiovascular diseases like coronary artery disease, vascular calcification, varicose veins, kidney stones, and kidney failure. Additionally, insufficient MK7 can hinder optimal height growth in children.
Read more: What is nano calcium? How it influences height growth
For optimal height growth, children need a balanced intake of nutrients. A combination of Vitamin D3 and MK7 is crucial for bone development. Parents should ensure their children receive adequate amounts of these nutrients to achieve their desired height.
Hello everyone, I’m Dr. Lily, a medical expert specializing in height enhancement with years of research experience and practical application of height-increasing methods, yielding promising results. I’ve launched a height growth blog as a personal platform to share knowledge and experiences gained throughout my journey of height improvement.
