6 Nutrient Deficiencies that Can Cause Depression & Mood Disorders

Did you know simply nutrient deficiencies can drastically increase your chances of having depression and other mood disorders? Nutrient-related disorders are always treatable and deficiencies are usually curable.


The good news is that there are ways to confront these deficiencies. You can work with an integrative health physician to determine where your nutrition levels are and how you can counteract the associated effects.

6 Nutrient Deficiencies that Can Cause Depression & Mood Disorders

Vitamin B6

A deficiency of vitamin B6 can also lead to depression and other cognitive disorders. This nutrient is required for creating neurotransmitters and brain chemicals that influence your mood. It even helps keep the nervous system healthy. Furthermore, vitamin B6 helps the body absorb vitamin B12, the deficiency of which is also linked to depression.

Vitamin D

This deficiency has been linked to depression, dementia, and autism. Most of our levels drop off during the fall and winter months, since the sunlight is the richest source. An adequate level of serotonin helps prevent and treat mild depression. In addition, vitamin D is important for the immune system and bone health.

Amino Acids

Amino acids are the special building blocks of protein, some of which gets transformed in our bodies into neurotransmitters. Without adequate amino acids, your brain can’t work and you get sluggish, foggy, unfocused, and depressed. Amino acids are found in meat, eggs, fish, beans, seeds, and nuts.


Magnesium is another important nutrient, the deficiency of which can lead to depression. It helps activate enzymes needed for serotonin and dopamine production. It also influences several systems associated with development of depression. In addition, it keeps your bones healthy, reduces anxiety and lowers blood pressure, to name a few.


Zinc is used by more enzymes (and we have over 300) than any other mineral. It is crucial to many of our systems. It activates our digestive enzymes so that we can break down our food and works to prevent food allergies (which, in turn, averts depression, since some of our mood disruptions are triggered by food allergies). It also helps our DNA to repair and produce proteins. Finally, zinc helps control inflammation and boosts our immune system.


Selenium is also essential to brain functioning and helps improve mood and depressive symptoms. Moreover, selenium plays an important role in proper thyroid functioning. A healthy thyroid is important for mental health.

Space Bacteria Defy Zero Gravity.

Astronauts of the future may have a new foe to contend with: space bacteria. Scientists have found that Pseudomonas aeruginosa, a common contaminant of medical equipment and a cause of urinary tract infections, among other diseases, grows better in zero gravity than it does on Earth, even when starved of nutrients. The researchers grew the microbes in simulated urine both in an Earth-bound lab and onboard the space shuttle Atlantis (experimental setup shown) in July 2011. In some of the samples, the team dramatically reduced the concentrations of dissolved phosphate and oxygen to simulate conditions that might exist inside equipment used to recycle urine into water on spacecraft during long-duration flights. When nutrients were plentiful, the growth rates of the bacteria in zero-gconditions—and particularly, the concentrations of cells after 72 hours—were the same as those grown in the lab under normal conditions.

ScienceShot: Space Bacteria Defy Zero Gravity

But in samples with lower concentrations of phosphate and oxygen, the Earth-bound bacteria didn’t grow as quickly as they did when fully nourished, while those cultured in microgravity grew as prolifically as those provided with a full complement of nutrients, the researchers report online today in BMC Microbiology. Reasons for the disparity aren’t clear, the researchers say, but results suggest that bacteria introduced to space stations and spacecraft by people, given enough time, might grow to reach greater concentrations than they do in similar conditions on Earth, even if starved of nutrients. Besides helping scientists better understand the risks of P. aeruginosa colonizing equipment on spacecraft or causing diseases such as urinary tract infections among astronauts, the experiments may improve scientists’ ability to predict whether other species of bacteria might become more virulent in space.

“The Spice that Ignites Your Body’s Astonishing Immune System”

5 to 8 times stronger than vitamin E and stronger than vitamin C, this ‘antioxidant breakthrough’ may help boost your immunity, maintain normal cholesterol levels, and put the brakes on aging.

You may already know I place a strong emphasis on eating as much unprocessed, organically grown food as possible for optimal health.



One frequently overlooked way to enhance and optimize health with organically grown food is the use of herbs and spices – unprocessed and organic, of course.

One amazing benefit of these herbs is that they’re very low in calories, while being dense in vitamins and minerals.

In the same vein, they’re thermogenic, meaning they naturally boost your metabolism to help you burn calories.* You feel satisfied more easily, so you eat less.* Studies show that consuming certain herbs and spices before each meal can potentially reduce your caloric intake.*

Due to their nutrient-dense status, they promote your overall wellbeing with antioxidants more potent than many fruits and veggies.*

Herbs and spices promote health and wellbeing in your entire body, not just in a particular area.*

This “whole person” approach is why I believe these spices and herbs can benefit you so greatly.

But I consider one particular spice the “granddaddy” of them all, because its benefits are so amazing and far-reaching.

Don’t Waste Your Time and Health with
Synthetically Processed Herbs and Spices

Just as it’s important to select and consume wholesome, unprocessed organic foods, you should do the same with herbs and spices.

Avoid breezing down the spice aisle of your local grocery store to pick up any old herb or spice.

It is important to be very selective.

If the herb or spice you’re looking for is processed or not organically grown, you risk missing out on their most potent active ingredients, which provide you with optimal benefits.

If the herb or spice isn’t cultivated, harvested, produced, and packaged using certified organic processes, you could be robbed of its healthful active ingredients.

In fact, I recommend you totally avoid herbs and spices that aren’t 100% certified organic. Why waste your time — and risk potential health consequences from artificial ingredients and questionable chemical processes?

India is the home of Ayurveda, recognized as an authoritative source of knowledge and truth in natural health promotion — with herbs and spices lying at the very heart of Ayurvedic practice. So it would make perfect sense to consider using herbs that were grown in India if you are considering Ayurvedic herbs

How this Ancient Spice Originated Thousands of Years Ago


That’s one of the reasons I traveled over 15,000 miles to India last year — to find a high quality source of these herbs. During my trip to India, I witnessed firsthand how the Ayurvedic holistic approach and organic processes work in unison.

And of the many herbs and spices I studied, the one in particular that caught my immediate attention was turmeric. It provides you with these whole-person benefits:

  • Supports your healthy joint function*
  • Promotes your radiant skin*
  • Helps improve your digestion*

And so much more…

There’s some debate about the timing of turmeric’s first use as a healthy spice.

But one thing is certain. Thousands of years ago, people in India and China used the spice. In fact, some stories suggest usage dates back 10,000 years in India when they say Lord Rama walked the earth.

And the ancient Polynesians carried turmeric with them on their incredible voyage across the Pacific Ocean to Hawaii. Today, Hawaiians still use this spice — known to them as Olena.

While in China, Marco Polo in 1280 AD recorded information on turmeric in his diary:

There is also a vegetable which has all the properties of true saffron, as well the smell and the color, and yet it is not really saffron.”

So, turmeric has been used as a substitute for saffron (an old world spice) in Europe for over 700 years.

One of the main healthful ingredients in turmeric is curcumin (a curcuminoid), which as I said, gives turmeric its yellow color.

Western scientists first isolated the curcumin molecule in 1815, obtained its crystalline form in 1870, and determined its overall structure in 1910.

Curcumin can potentially benefit you by:

Promoting your immune system against stress*

  • Promoting your immune system*
  • Helping you maintain your healthy digestive system*
  • Supporting your healthy bones, joints, and overall skeletal system*
  • Helping you maintain cholesterol levels that are already within the normal range*
  • Promoting your healthy blood and liver functions*

How Turmeric and Curcumin Provide Antioxidant Nutrients*

You probably know that antioxidants are important for your health.

I believe antioxidants are your body’s #1 way to neutralize free radicals and help you potentially slow down the signs of normal aging.*

Oxidation by free radicals can damage cells and organs — and thus impact your aging process* — something I’m sure you’d rather put the brakes on.

Antioxidants are also key nutrients in:

  • Supporting your memory function*
  • Promoting your heart health*
  • Boosting your immune system*

Turmeric’s antioxidants help protect your cells from free radical damage.*

The antioxidant content within turmeric comes from active compounds called curcuminoids.

These curcuminoids deliver antioxidants that may be:

  • 5 to 8 times stronger than vitamin E — and also stronger than vitamin C
  • 3 times more powerful than grape seed or pine bark extract
  • Strong enough to scavenge the hydroxyl radical — considered by many to be the most reactive of all oxidants*

How Turmeric Enhances Your Outer Beauty*

Speaking of antioxidant nutrients and their potential to impact the aging process, some of the first aging signs you may see as you get older are changes to your skin.


Believe it or not, the organic ingredients found in turmeric can help promote your healthy skin.*

How, you ask?

Curcuminoids support important blood and liver functions, healthy joints, and your overall well-being,* which in turn helps promote radiant, supple skin.*

Turmeric has been considered to be ‘skin food’ for thousands of years in India and other cultures.*

Turmeric helps:

  • Cleanse your skin and maintain its elasticity*
  • Provide nourishment to your skin*
  • Balance the effects of skin flora*

So, turmeric can act as your one-two punch against normal aging with its skin promotion and antioxidant capabilities — outer beauty plus inner purity.*

Your Triple-Action Cellular Booster and Adaptogen*

Another potential advantage from turmeric usage involves the smallest living things within you — your cells.

Turmeric can assist your cells in three ways, by:

  • Helping neutralize substances that can cause cellular stress*
  • Maintaining your cells’ integrity when threatened by occasional environmental stressors*
  • Providing the antioxidants you need to help support your cells against excessive oxidation and free radicals*

Turmeric is also recognized as an adaptogen — helping to support your body against stress and providing immune system support.*

How this Ancient Spice has Become
Embedded in India’s Ayurvedic Practice

Turmeric, like other herbs and spices, is a principle herb in Ayurveda — India’s ancient holistic health system.  Ayurveda means “knowledge of life” — with herbs lying at the very heart of Ayurvedic practice.


Turmeric has multiple  uses within Ayurveda, including blood cleansing and maintaining healthy skin.*

In Ayurvedic terminology, turmeric includes the following:

  • Verdana sthapana — promotes your healthy nervous system and helps you with occasional discomfort*
  • Sangrahani — supports your absorption of vitamins and minerals*
  • Anulomana — helps you in purging out wastes and building healthy blood*
  • Rakta stambhaka — promotes the wellness of your circulatory system*

And this is just the tip of the iceberg when it comes to Ayurvedic turmeric uses.

What does this mean to you?

Simply, turmeric has been used in Indian culture for thousands of years for a multitude of health-promoting reasons.* An estimated 500 million Indians still use the spice today.

What Are Your Best Sources for Turmeric?

So by now, you might be wondering about potential sources of turmeric.

Well, you may already know you can find it in the spice aisle of your local grocery store. But as mentioned earlier, I don’t recommend using your local grocery store, due to the quality of their herbs and spices.

Even though there may be some good spices available there, it’s very difficult to verify their purity and potency.

Also, the turmeric powder you buy in your store is a spice. It doesn’t necessarily come from high-quality organic herbs — and is not produced using certified organic processes, causing you to risk missing its healthful benefits.

What’s more… with store-bought turmeric powder, you’ll probably just use it once in a while to cook with — not on a daily basis to consistently take advantage of the benefits it offers.

So, what other options do you have?

I recommend searching for a high-quality, 100% organic-based turmeric supplement.

But there are some things you should watch for when choosing a turmeric supplement.

Avoid Unnecessary Fillers, Additives, and Excipients

When I did my own research on available turmeric supplements, I found a surprising array of choices.

Besides, curcumin and curcuminoid ingredients, I found products with questionable ingredients like fillers, additives, and excipients. An excipient is a substance added to the supplement as a processing or stability aid.

One ingredient, magnesium stearate (also known as stearic acid), is a potentially toxic metal additive from pill production.

Another ingredient I found in many turmeric supplements, Dibasic Calcium Phosphate (DCP), may even inhibit the absorption of essential minerals within your system.

There are others you may find as well, but the bottom line is… you don’t want or need these ingredients in your turmeric supplement. Some pose potential health risks — and all are unnecessary.

Make Sure Your Herbal Supplement Comes from a
Certified Organic Producer Committed to Quality Processes

The key to delivering an organic-based turmeric supplement rests in the manufacturer’s commitment to quality and excellence.


In fact, I believe that without these quality processes in place, it really doesn’t matter what organic herbs are harvested. You simply won’t end up with a top-notch consistent organic formula. In turn, you won’t receive the maximum potential value of the herb.

So, it’s important to highly scrutinize and research the manufacturer’s credentials.

In fact, you may not be able to stop with the manufacturer alone. Keep in mind, the total organic process involves planting, cultivation, selective harvesting, and then producing and packaging the final formula.

Here’s the type of certifications I recommend you look for:

  • Hazards and Critical Control Points (HACCP) — International food safety certification that World Health Organization (WHO) standards are met
  • Safe Quality Food (SQF) — HACCP-based food safety and risk management system covering the identification of food safety, quality risks, and the validation and monitoring of control measures
  • Good Manufacturing Practices (GMP) — International certification verifies all required practices necessary for an effective food safety program are followed
  • International Organization for Standardization (ISO) 9001:2000 — International standard for quality, safety, ecology, economy, reliability, compatibility, inter-operability, efficiency, and effectiveness
  • Orthodox Union (OU) Kosher — Certifies compliance for Kosher observers and followers
  • International organic certifications such as: USDA, EU, and NSOP (India)

Use This Checklist to Find Your Highest Quality Turmeric

To take advantage of all the great benefits turmeric has to offer you, I created a checklist on what you should look for in a turmeric supplement.

Whatever you do, don’t settle for second best.

Here’s my checklist to help you find the best turmeric source:

  • Contains only 100% certified organic ingredients — Turmeric extract with at least 95% curcuminoids
  • Comes in supplement form — Don’t rely on your typically low quality and unpredictable local grocery store spice. Additionally when you heat the spice during cooking many of the beneficial properties are lost.
  • Avoids fillers, additives, and excipients — No need for questionable “other ingredients” in the formula
  • Provides a vegetable capsule — Avoid gelatin-based capsules whenever possible
  • Is produced by a certified organic manufacturer with high-quality organic and safe production practices — Don’t settle for second best here!

13 Ways this Ancient Herb Can Help You
Spice Up Your Life (and Your Health*)

Let me summarize thirteen ways this 100% certified organic-based Turmeric can spice up your whole person:

  1. Boosts your antioxidant protection against free radicals*
  2. Helps promote your healthy skin*
  3. Supports your overall eye health*
  4. Provides you immune system support*
  5. Aids your skeletal system and joint health*
  6. Encourages your healthy liver function*
  7. Helps you maintain healthy cells with support against free radicals*
  8. Balances the health of your digestive system*
  9. Aids you in support of healthy blood and your circulatory system*
  10. Helps you maintain normal cholesterol levels to support your cardiovascular system*
  11. Assists your neurological system’s healthy response to stress*
  12. Promotes a healthy female reproductive system*
  13. Helps you maintain blood sugar levels already within the normal range*

And more…

Millions of people use turmeric on a daily basis in their lives today. In India alone, up to 500 million people use it in one form or another every day.

Isn’t it time you gave your body what it deserves?

Source: Dr. Mercola






“FORGOTTEN for Over 80 Years – Could this Be the New Vitamin D?”

Considered unimportant and forgotten for decades, scientists worldwide are now recognizing its extraordinary benefits to your bones and heart health.* This is one vital nutrient you do NOT want to be deficient in…

It’s been over 10 years, since I began educating and helping people understand the importance of vitamin D… specifically, vitamin D3.

Of course, I wasn’t alone in this effort. Many others contributed to helping overcome some of the myths about sunlight and how critical vitamin D3 is to your overall health.

And now I believe another nutrient, appropriately labeled the ’forgotten vitamin,’ is about to explode in popularity as researchers are uncovering more of its spectacular health benefits every day.

Why has it been forgotten and somewhat ignored for over 80 years?

I’m not sure anyone can really answer why this vitamin’s health-enhancing benefits have been so overlooked. But certainly there’s a clue to its importance here because in some areas of the world (like India), government health agencies regulate this vitamin.

If this nutrient did not have any beneficial health advantages, why would it be regulated by government health agencies?

Plus, your potential benefits from this extraordinary nutrient are pretty much off the chart.

For example, this vitamin…

  • Helps you build strong bones and keep them healthy*
  • Helps boost your vascular (arteries and veins) system*
  • Promotes your healthy heart*
  • Helps you fight against premature aging*
  • Enhances your memory function*

And this is just a start…

Before I get into more details on this vital nutrient, I must warn you up front… there are synthetic forms of this nutrient that may put your health at risk.

So, it’s very important to make sure you fully understand what to look for.

After all, the whole purpose here is to give more exposure to the ‘forgotten vitamin’ so you can reap the benefits… not to spike any health risk.

And that’s exactly what I’m planning to do. Just please pay close attention to the details on the different types of this nutrient to avoid potentially risky synthetics.

Next, let’s discover…

Why You Could be Deficient in this Vital Nutrient

It’s hard to understand why this vitamin has been so overlooked over the years. And estimates range as high as 99% of the population could be deficient in this nutrient.

There are many conditions where you could be putting yourself at risk for a higher likelihood of deficiency.

First of all, this vitamin is fat-soluble.

What does that mean? Well, fat-soluble simply means that dietary fat is necessary for efficient absorption.  So, if your diet does not contain adequate amounts of dietary fat, your absorption of this nutrient could be impacted.

There are additional conditions that could increase your risk of deficiency in this essential vitamin…

  • Eating a poor or restricted diet
  • Having certain conditions like Crohn’s, ulcerative colitis, celiac, and others that interfere with nutrient absorption
  • Dealing with a liver condition that interferes with vitamin storage
  • Taking certain medications such as broad-spectrum antibiotics, cholesterol drugs, and potentially aspirin that may impact or block vitamin absorption
  • Eating foods containing the wrong type of this vitamin with poor bioavailability

I’m ready to dive into your best natural source of this ‘forgotten vitamin’… but first, right up front, I want to further raise your awareness of…

Synthetic Pretenders – What to Look For and Avoid

If you haven’t figured out what the ‘forgotten vitamin’ is by now let me tell you that this new wonder kid on the block is vitamin K.  You can rest assured that in the next few years you will hear the media rave about its benefits.

But fortunately, since you are reading Mercola.com you can learn about this long before the rest of population discovers its benefits.

Danish scientist, Dr. Henrik Dam, discovered vitamin K in 1929. The ‘K’ is for ‘koagulation’ – essential for blood clotting.* But it only starts there.

Vitamin K is unique because it has multiple effects in your body, but doesn’t demonstrate any known toxicity. With research focused on potential effects on your skeletal system, brain, liver, and pancreas, vitamin K is one of the most promising nutrients of our time.*

But you should know about the different types. And in particular, know which synthetic type to be on the look out for.

There are three main forms of vitamin K…

  • K1-phylloquinone, aka phytonadione
  • K2-menaquinone
  • K3-menadione synthetic variant

Vitamin K3 is a synthetic variant of the vitamin which I don’t recommended for human consumption… this is the one you and your family need to avoid at all costs.

Green leafy vegetables – including lettuce, broccoli, and spinach contain vitamin K1. And it makes up about 90 percent of the vitamin K in the Western-style diet.

The vitamin K which I recommend is vitamin K2 natural, non-toxic, and made in your body as well.

Vitamin K2 includes several menaquinones (MK-n, with the ‘n’ determined by the number of prenyl side chains), such as MK-4 found in meats, MK-7, MK-8, and MK-9 found in fermented food products like cheese and natto.

What is Your Best Source of the ‘Forgotten Vitamin’?

One of the best natural sources of vitamin K2 comes from an ancient Japanese food called natto.

So, what is natto?


  • Is a fermented soybean food
  • Comes loaded with a healthy bacteria called bacillus subtilus that may also serve as a probiotic*

Fermented foods, like natto, typically have the highest concentration of vitamin K in the human diet. Levels of vitamin K found in natto (K2) have been shown to far exceed those amounts found in dark green vegetables (K1).

In fact, vitamin K2 concentration after the consumption of natto has been shown to be about 10 times higher than that of vitamin K1 after eating spinach.

Unfortunately, most people do not eat or enjoy many fermented foods.

And the absorption of vitamin K1 through eating green leafy vegetable is not very efficient… some research shows only about 10-15% gets absorbed even when consumed with dietary fat.

The problem with natto is that most people do not enjoy eating it because they find it very distasteful. It has a slippery texture with a strong flavor and pungent aroma.

Some people do acquire a taste for natto over time.  But many never do.

Any wonder why most people may be deficient in vitamin K?… They simply may not be eating the right food to provide what’s needed.

So, what can be done to solve this issue? That’s where I can offer some recommendations to help out.

Before we dive into that, I first want to address the natto issue and the fact that it comes from soy. If you’ve been a visitor to my site, you’re probably already aware that I’m not a big fan of soy. But if you look closely, there is one exception and that’s…

Why This Type of Soy Could be Healthful for You

Like I said, I’m not an advocate of eating unfermented soy.


Many people still believe unfermented and processed soy products like soy milk, soy cheese, soy burgers, and soy ice cream are actually healthful when nothing could be further from the truth.

Today’s high-tech processing methods leave toxic and carcinogenic residues created by high temperatures, high pressure, alkali and acid baths, and petroleum solvents in unfermented soy.

Natto does not come from unfermented soy… it’s derived from healthful fermented soy and provides an extraordinary rich source of vitamin K2.

Fermented Dairy – Another Excellent Source of Vitamin K2


While natto is the most potent natural source of vitamin K2, the nutrient is also readily available in fermented dairy products, especially cheeses.

Most cheeses are rich in vitamin K2… particularly, curd cheese. And even though it’s not as high in vitamin K2 as natto, curd cheese may be more palatable on a day-to-day basis for many people. Raw curd cheese made from grass fed cows would be best.

Like I mentioned earlier, most people have a difficult time acquiring a taste for natto… especially on the regular basis needed for healthy K2 absorption.

Curd cheese is also a good vitamin K2 source because it’s lower in fat (animal fat) than regular cheese.

When compared to natto in equal portions… Japanese food natto contains over 27 times more vitamin K2 than curd cheese.

No Good Vitamin K2 Test

One of the reasons vitamin D became so popular is that a relatively inexpensive test became commercially available in the 1990s.  That allowed researchers and clinicians to gain a better understanding of vitamin D.  Unfortunately there really isn’t a great commercial assay for vitamin K2 yet.

Sure there is a blood test.

But, this classic measure of vitamin K deficiency uses clotting time and what’s called ‘prothrombin’… which provides almost no value for determining vitamin K deficiency in your bones or arteries.

In fact in some cases, blood levels of vitamin K may appear normal while a real deficiency exists in your bones.

So, more work needs to be done in the area of vitamin K deficiency testing.

As this ‘forgotten vitamin’ gets more and more of the attention it deserves, I’m confident modern medical science will determine a more accurate test… just like the comprehensive test eventually created for vitamin D.

With potential health advantages (in addition to the ones already mentioned above) in which vitamin K has been shown to…

  • Promote your heart health*
  • Protect and support your skin*
  • Provide the calcium path ‘key’ from your bloodstream to your bones*
  • Boost your overall immune system*
  • Help regulate calcification of your tissues*
  • Provide you powerful antioxidant benefits*
  • Protect your cells against oxidative damage*
  • Aid in supporting your already normal blood sugar levels*

…it’s only a matter of time before a more comprehensive test evolves.

In the meantime, it’s important you take vitamin K deficiency seriously and take action to provide yourself and your loved ones with enough vitamin K.

And if you do not like the taste of natto, or prefer not to eat curd cheese, I have a phenomenal solution for you coming up.

But next, let’s take a closer look at…

How This Vitamin Goes to Work for YOU

While other nutrients are important for maintaining and promoting your bone health (like vitamin D3, calcium, and magnesium), evidence continues to grow indicating a vital role vitamin K plays in bone metabolism and healthy bone growth.*

In fact it may be the modern day “missing link” to increasing your bone density.

Vitamin K has been linked to osteoblasts, the cells that generate or ‘lay down’ bone and produce a specific protein known as osteocalcin.*

You can think of osteocalcin like the studs in the wall of your house. Basically, osteocalcin acts as the structural framework holding calcium in place in your bones.*

And vitamin K is critical for producing osteocalcin protein.*

Why is this so important? Because osteocalcin cannot perform its job until vitamin K converts it to an active bone-building form.

The bottom line – vitamin K is the ‘key’ that unlocks the door from your bloodstream to let calcium flow into your bones and bone marrow.*

Without this vitamin K key action, you simply wouldn’t have the strong bones you do.* Plus, there’s another area vitamin K plays an important role, particularly vitamin K2.

I mentioned earlier how osteoblasts are important cells responsible for bone formation.

Well, while these osteoblast cells are busy building bone, other cells called osteoclasts are trying to break down bone and remove bone tissue.

Vitamin K2 is so important because, not only has it been shown to stimulate and enhance osteocalcin production, it has also been shown to inhibit osteoclasts and help maintain your bones.*

Some Compelling Research

There are many research studies supporting how vitamin K2 works to help maintain healthy bone mass and growth through its effects on osteocalcin, osteoblasts, and osteoclasts.*

Here are few examples for reference purposes…

  • Journal of Bone and Mineral Research, 1997, Y. Koshihara and K Hoshi
    Journal reference: “The results proved that vitamin K2 increased Gla-containing osteocalcin, which accumulated osteocalcin in the extracellular matrix, and facilitated mineralization in vitro.”
  • Molecular and Cellular Biochemistry, 2001, ZJ Ma and M Yamaguchi
    Journal reference: “These results suggested that MK-7 (K2-7) has a suppressive effect on osteoclasts.”
  • Molecular and Cellular Biochemistry, 2001, M Yamaguchi et al1
    Journal reference: “This study demonstrates that MK-7 (K2-7) has an anabolic effect on bone tissue and osteoblastic (MC3T3-E1) cells in vitro, suggesting that the compound can stimulate osteoblastic bone formation.”

In a human study, Japanese scientists examined the effect of vitamin K2 from fermented soybeans on normal individuals.

The scientists reached the following conclusion – “This illustrates that intake of K2-7 can stimulate carboxylation (gamma-carboxylated osteocalcin), which plays an important role in bone formation in normal individuals.”

So, the evidence is quite compelling when it comes to the vital role vitamin K2 potentially plays in promoting your healthy bones.*

What is the Best Way for You to Get Vitamin K2?

Since I promised you an alternative natto solution for vitamin K2, let’s get right to it.

The bottom line here… your best bet for a natural source of K2 is from natto. And maybe you can find a reliable natural source and come to acquire a taste for it.

But I can tell you… I tried it myself on a regular basis but never really got used to the taste and smell. So, I decided to do the next best thing and look for a high quality inexpensive natural K2 supplement made from natto.

And let me tell you, finding a natural source of vitamin K2 turned out to be a real challenge.

Why? Well, not only did my team and I have to be on the lookout for risky synthetic imposters out there, we had to scrutinize the manufacturing processes very closely as well.

See, as I dug deeper and deeper into this, it became quite apparent how important a role the manufacturer must play in creating a natural high-quality K2 product.

Here are the key issues my team and I looked for when searching for a top manufacturer to deliver the highest quality vitamin K2 formula…

  • Must be non-GMO – Formulas including genetically modified organisms or processes are absolutely unacceptable.
  • Must be allergen-free – Other than fermented soy content from the soybeans, the formula has to be free from known allergens such as peanuts, tree nuts, milk, eggs, fin fish, shellfish, and wheat.
  • Must have a stable fermentation process – Natto fermentation process that involves other derivatives can be very unstable. Need a consistent reliable process that ensures product quality in the formula.
  • Must use vitamin K2-7 in the formula – Just like there are many varieties of vitamin K (K1, K2, K3), there are many varieties of K2. K2-7 produced from natto has proven to be one of the most bioavailable, stable, and beneficial varieties.*
  • Must be pure – Formula must be of the purest fashion with both internal and external lab validations following GMP standards and high-quality best practices.
  • Must be affordable – With all these rigorous requirements for this K2 formula, cost could be a real challenge. But affordability is one of my top priorities and cannot be overlooked.

The good news with all this is I was able to find, what I believe to be,  the highest quality vitamin K2 manufacturer in the world that could deliver the formula you need. 

Plus, this manufacturer not only met all of the stringent selection criteria, they exceeded many of them as well.

I’ll have more on that coming right up. But first I want to take a closer look at another reason why the vitamin K2 type requirement is so important.

Powerful Synergy with Vitamin D3


The surprising thing about what I’m going to review next is that some of the research has been available for over 10 years.

I guess this goes along with the whole ‘forgotten vitamin’ story.

If you’ve been a regular visitor to this site, you undoubtedly know how I feel about the vital role vitamin D3 plays in your optimal health.

Well, the amazing thing is research has shown vitamin K2 and vitamin D3 may provide you another level of benefits when taken together.*

Several studies have shown the following potential synergistic benefits when vitamin K2 and D3 are combined…

  • Increased bone formation*
  • Enhanced osteocalcin accumulation in cells*
  • Amplified bone mineral density*

So, vitamin K2 and D3 worked together in certain situations to help improve your bone health even more.*

Because vitamin D3 encourages calcium uptake to promote your strong and healthy bones, it’s not only a natural complement to vitamin K2, the two nutrients work together to boost your bone health to a higher level.*

What a phenomenal combination. Wouldn’t you agree?

Manufacturer’s Report Card for Producing this Health-Boosting Formula*

I mentioned earlier how I found a unique manufacturer of vitamin K2 that not only met my demanding requirements, but exceeded them.

Here’s a handy chart showing you how this selected K2 producer stacks up… and then next we’ll get into more details on how they exceeded my expectations.

Selection criteria: Mercola manufacturer? Other manufacturers?
Must be non-GMO
  • Yes – The product is not genetically modified in either the processes or the ingredients.
Some synthetic manufacturers of vitamin K3 and K2 natural formula ‘pretenders’ use GMOs.
Must be allergen-free (other than soybeans)
  • Yes – This manufacturer not only avoids using known allergens, it has effective procedures in place to avoid cross contamination during production processes.
Not all manufacturers of vitamin K2 go through both painstaking processes to avoid cross contamination and avoid allergen ingredients in their formulas.
Must be non-animal sourced
  • Yes – No animal sources are used in the formulation process
Some manufacturers may use animal sourced ingredients to create their vitamin K formula.
Must have a stable fermentation process
  • Yes – Stability and consistent high-quality are this manufacturer’s forte. Shelf life of K2 product is over 2 years. And not only do they have a dedicated facility for producing K2, they also filed a drug master file (DMF) fully characterizing the product to help ensure stability.
Very few if any manufacturers have dedicated facilities for producing vitamin K2 and even fewer ever file a DMF to characterize their formula.
Must use vitamin K2-7 in the formula
  • Yes – Only vitamin K2-7 (from natto fermentation) gets produced by this manufacturer in its dedicated facility in India.
There are many synthetic formulas of vitamin K (K3) produced that could be risky to your health. Plus, other varieties of vitamin K2 produced may not be as beneficial.
Must be pure
  • Yes – This manufacturer ensures purity by using a dedicated facility, adhering to GMP standards, and by voluntarily fully characterizing its K2-7 formula by filing DMFs.
To date, my team could not find any other manufacturer who followed such rigorous purity standards as this. To our knowledge, no other manufacturer has submitted a DMF for their vitamin K2.
Must be affordable
  • Yes – This is a big sticking point with the complex processes involved to produce K2-7. Yet, by using natto and a dedicated facility, economies of scale have kept costs reasonable.
Many forms of vitamin K2, and particularly K2-7, can be very expensive and almost prohibitive from practical use.

So, you can see how this manufacturer met my selection criteria with flying colors.

But what about the ways they exceeded (that I mentioned earlier)?

Well, I feel the biggest area they exceeded my expectations was with the…

Drug Master File – How Our Manufacturer Clearly Stands Above the Crowd

The comparison chart above introduced you to a new concept called drug master file (DMF).

The manufacturer I chose to provide vitamin K2 voluntarily submitted these types of files in India. Since it conforms to strict standards, the DMF can be used in any country.

What is a DMF and why is it so important here?

A Drug Master File (DMF) is a submission that may be used to provide confidential detailed information about facilities, processes, or articles used in the manufacturing, processing, packaging, and storing of one or more human drugs..

The astonishing thing about a DMF…it’s totally voluntary.

So, why would any manufacturer wish to expose their formula, facilities, processes, etc., when they don’t have to?

Well, that’s exactly why I chose this manufacturer to provide the vitamin K2 formula I was looking for… they have nothing to hide and go to the ‘nth degree’ to ensure stability and consistency of their formula.

In fact, to our knowledge, this manufacturer is the only one who has filed DMFs for vitamin K2.

Their Type II and Type III DMF submissions totally expose…

  • Formula substance and…
  • Materials used in the formula preparation and…
  • Packaging materials

Plus, the fact they have a dedicated and certified cGMP facility to only produce K2-7, speaks volumes for their commitment to purity and cross contamination protection.

Now you know why I only recommend Vitamin K2 as your source of vitamin K.

And there’s another area where this manufacturer’s dedicated facility in India comes into play…

How Production Costs are Kept in Check to Make the Formula Affordable

Many sources of vitamin K2 supplements tend to be expensive.

So, why is Vitamin K2 able to be reasonably priced?

It really all boils down to many of the same things we’ve already talked about that this manufacturer does. Things like…

  • Economies of scale By using a dedicated facility for vitamin K2-7, costs are more easily kept in check. Potential costly cross contamination issues from other formula lines are avoided. Manufacturer spent over 4 years building this super-efficient facility dedicated to vitamin K2 production.
  • Efficient fermentation processes By using natto from fermented soybeans to produce the Vitamin K2 formula, this is one of the most cost-efficient processes to yield vitamin K2-7.
  • Leveraging competitive advantages Many competitors are composed of very large companies (one is a Japanese billion-dollar conglomerate) that have very expensive overhead and processes to produce K2. Not so, with the Vitamin K2 manufacturer.

11 Powerful Reasons Why I Strongly Recommend this Formula

Let me quickly summarize the extraordinary potential benefits to your overall health from vitamin K2 – available in the Vitamin K2 formula…


  • Helps you build strong bones and keep them healthy*
  • Helps boost your vascular (arteries and veins) system*
  • Protects your cells against oxidative damage*
  • Promotes your heart health*
  • Protects and supports your skin*
  • Helps you fight against premature aging*
  • Provides calcium path ‘key’ from your bloodstream into your bones*
  • Boosts your memory function*
  • Helps regulate calcification of your tissues*
  • Provides you powerful antioxidant benefits*
  • Aids in supporting your already normal blood sugar levels*

These powerful benefits tell an incredible story about vitamin K2… rather amazing it’s been ‘forgotten’ for so long.

But keep in mind, without the high-quality manufacturer focused on stable and pure production of this nutrient built into the Vitamin K2 formula, your benefits could be significantly reduced.

Don’t just settle for any vitamin K or K2 supplement. Do like I do… demand the absolute best you can find.

And that’s exactly what I believe you have with Vitamin K2.

Source: mercola.com



Which Oil Will Help You Absorb Nutrients Better?

You’re probably aware that in order to absorb all of the extremely healthy fat-soluble nutrients in your food, compounds like lutein, beta-carotene and vitamin E, for instance, you’ve got to eat them with some fat.

So perhaps you always add olive oil to your salads or eat your veggies with butter to absorb all of those valuable nutrients.

This is a smart health move, but did you know that not all oils are created equal when it comes to nutrient absorption? Some work better than others and can actually enhance the amount of nutrients your body receives from the food you eat.

Coconut Oil is Superior in Enhancing Nutrient Absorption

A new animal study compared the effects of feeding coconut oil (a saturated fat) versus safflower oil (a polyunsaturated fat) on the absorption of carotenoids from tomatoes. Coconut oil enhanced tissue uptake of tomato carotenoids to a greater degree than safflower oil, a benefit the researchers suggested may be due to coconut oil’s medium chain fatty acids (MCFAs):1

“These results may have been due to the large proportion of medium chain fatty acids in coconut oil, which might have caused a shift in cholesterol flux to favor extrahepatic carotenoid tissue deposition.”

Coconut oil is nature’s richest source of healthy MCFAs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs). There are several reasons why these long-chain fatty acids are not as healthy for you as the MCFAs in coconut oil.

Why Choose an Oil Like Coconut Oil?

In addition to its ability to potentially allow you to absorb more antioxidants and other nutrients from your food, MCFAs are smaller than LCFAs, which means they permeate cell membranes easily, and do not require lipoproteins or special enzymes to be utilized effectively by your body. Further:

  • MCFAs are easily digested, thus putting less strain on your digestive system. This is especially important for those of you with digestive or metabolic concerns.
  • MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.
  • MCFAs in coconut oil can actually help stimulate your body’s metabolism, leading to weight loss.

There are numerous studies showing that MCFAs promote weight loss, including one study that showed rats fed LCFAs stored body fat, while rats fed MCFAs reduced body fat and improved insulin sensitivity and glucose tolerance.2 Yet another study found that overweight men who ate a diet rich in MCFAs lost more fat tissue compared to those eating a high-LCFA diet, presumably due to increased energy expenditure and fat oxidation from the MCFA intake. Researchers concluded:3

“Thus, MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.”

Coconut oil earns even more “points” because it’s rich in lauric acid, which converts in your body to monolaurin – a compound also found in breast milk that strengthens immunity. Caprylic acid, another coconut fatty acid present in smaller amounts, is another antimicrobial component. Plus, using coconut oil as your primary cooking oil is important because it is the only one that is stable enough to resist heat-induced damage. When choosing a coconut oil, make sure you choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals, and does not contain GM ingredients. On the other hand, in the case of LCFA-rich vegetable oils:

  • LCFAs are difficult for your body to break down — they must be packaged with lipoproteins or carrier proteins and require special enzymes for digestion.
  • LCFAs put more strain on your pancreas, your liver and your entire digestive system.
  • LCFAs are predominantly stored in your body as fat.
  • LCFAs, when oxidized, can both injure and deposit within arteries, contributing to both blood vessel inflammation and plaque build-up.

Polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of their multiple double carbon bonds. If you’ve been shunning coconut oil because it’s a saturated fat, you needn’t worry. Saturated fats are actually essential and quite good for you.

Enzymes: Another Tool to Enhance Nutrient Absorption

Enzymes are composed of amino acids and are secreted by your body to help catalyze functions that would normally not occur at physiological temperatures. They literally make magic happen and are absolutely vital to your life.

More than 3,000 different enzymes have been identified, and some experts believe there may be another 50,000 we have yet to discover. Each enzyme has a different function—like 3,000 specialized keys cut to fit 3,000 different locks. In this analogy, the locks are biochemical reactions, which include not only energy production and absorption of oxygen, but getting nutrients into your cells.

Chronic malabsorption can lead to a variety of illnesses. Think about it—if your body doesn’t have the basic nutritional building blocks it needs, your health and ability to recover from illness will be compromised. Enzyme deficiency results in poor digestion and poor nutrient absorption. This creates a variety of gastrointestinal symptoms, including:

  • Constipation
  • Bloating
  • Cramping
  • Flatulence and belching
  • Heartburn and acid reflux

Many people are, unfortunately, lacking in the enzyme department, as diets heavy in cooked, processed, and sugary foods, combined with overuse of pharmaceutical drugs such as antibiotics, deplete your body’s ability to make enzymes. Heating your food above 116 degrees F also renders most enzymes inactive for destroys them. This is one of the reasons it’s so important to eat your foods raw. Raw foods are enzyme-rich, and consuming them decreases your body’s burden to produce its own enzymes. The more food that you can eat raw, the better.

A Healthy Gut Encourages Optimal Nutrient Absorption

Similar to enzymes, your gut flora, the microorganisms living in your intestines, continually and dynamically affect your health. In fact, these beneficial bacteria secrete essential enzymes for us. The Lactobacillus genus of probiotics, for instance, got their name from the fact that they break down lactose (milk sugar) into lactic acid with the enzyme lactase. This, in fact, is one reason why culturing was invented in the first place, as only a limited number of individuals with a particular European genotype are capable of producing the lactase enzyme late into life — most lose the ability soon after weaning from breast milk.

Good bacteria that you take in, either from fermented foods or in supplement form, also prevent the growth of less desirable ones by competing for both nutrition and attachment sites in the tissues of your alimentary canal. These friendly bacteria also aid digestion and nutrient absorption so that you’re able to get more benefit from the foods you eat.

In fact, without good gut bacteria, your body cannot absorb certain undigested starches, fiber, and sugars. The friendly bacteria in your digestive tract convert these carbohydrates into primary sources of important energy. These bacteria also produce a secondary layer of indispensable fermentation byproducts such as bacteriocins (which fight infection), beta glucans (which modulate immunity), and the entire B group vitamin series, to name but only a few of the nutrients they are capable of producing for us. Through this continual process of biotransformation that happens 24-7 in our gut, we are in many ways vitamin- and “medicine”-producing factories!

Eating fermented vegetables, and other fermented foods, like kefir, regularly is one of the best ways to nourish your gut flora for optimal nutrient absorption.

The common thread that you may have noticed here is a traditional, healthy diet. When you eat the foods your body is designed for, foods like coconut oil and other fresh, raw, minimally processed sources of fat, protein and healthy carbs, you will naturally encourage your body to utilize all that it can from the healthy foods you eat. So remember, when you need an oil to add to your meals, choosing coconut oil over polyunsaturated vegetable oils like safflower oil may be a simple way to boost your body’s nutrient intake for optimal health.

Just make sure that when you use coconut oil you are certain, like all your foods, you are getting the highest quality source possible.

Source: Dr. Mercola