English language corner 1: Liposoluble vitamins

English language corner
Simplified explanation of the interaction between vitamins A D3 and K2:
Nutritionists talk about vitamin K as if there is only one type! We know the role of vitamin K1 (phytomenadione) for its role in coagulation. It is mainly found in green vegetables. Vitamin K2 (menaquinone) is less well known and has no RDA recommended by health authorities! We can convert K1 into K2 but it is random and notoriously insufficient. K2 plays a key role in the activation of hormones that regulate calcium metabolism: osteocalcin, which is involved in the mineralization of bone matrix, and matrix Gla protein (MGP), which protects soft tissues against calcification. The role of vitamin K2 is not limited to these functions alone. Here, it is much more than a cofactor because vitamin K2 is the substance that allows dependent proteins A and D to activate/come to life. While vitamins A and D act as signaling molecules, telling cells to produce certain proteins, vitamin K2 activates these proteins, giving them the physical ability to bind calcium.

Note on beta-carotene: Provitamin A is not a problem if coming from fruits and vegetables (5 – 10 mg).
Supplement of beta-carotene would be a problem for smokers (in a study) but there are biases in this study (wrong parameters).

Note on calcium supplement (Phosphate calcium) (ratio between 1/1 and 1/2.2)
200-250 mg is optimal. Max 500 mg if taken with adequate cofactors. Ray PEAT says 720 mg Ca is optimal. I target 800 – 850 mg Ca (mainly from food). Not less than 550 - 600 mg, if the alkaline target is realized, otherwise bone resorption will take place to provide enough material. Of course we have to take the alkaline ratio into account (acid-base balance) (mainly K Mg Ca Fe >< P S).
If we take a supplement Ca above these parameters, Ca will goes where we don’t need it much: It is very likely that Ca will be deposited in the arteries and bone joints.

Note on K2 supplement: I take one to two drops K2 MK4 (one drop = 1 000 mcg K2 MK4) with enough fat. 35 gr fat is optimal. I try to get 20 gr fat minimum at breakfast (mainly from food; if needed from shredded coconut or macadamia nuts, in order to avoid PUFA’s).
K2 MK7 should be protected from oxidation (3 months life-value) if not embedded in gel caps.
See forum for detailed explanation on posology advised. 

K2 in adequate quantities could come from one portion of Gouda cheese (or Edam) or Brie.
Afterwards, at lunch, I take 2 000 or 5 000 UI D3, depending on the time of year (5 000 from November to April). I target 45 ng/ml active D3. Never under 35 ng/ml.
Once a week, I take 10 000 UI retinol palmitate if I haven’t eaten chicken liver (2 or 3 livers lightly roasted with a small onion, and afterwards cooked in 240 ml water, bouillon embellished with 1/2 tsp of spices and a hint of sea salt.

Excerpt:
Interactions between vitamins A, D, E, and K
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Summary
• Vitamins A, D, and K2 interact synergistically to support immune health, provide for adequate growth, support strong bones and teeth, and protect soft tissues from calcification.
• Magnesium is required for the production of all proteins, including those that interact with vitamins A and D.
• Vitamins A and D support the absorption of zinc and zinc supports the absorption of all the fat-soluble vitamins.
• Many of the proteins involved in vitamin A metabolism and the receptors for both vitamins A and D only function correctly in the presence of zinc.
• Dietary fat is necessary for the absorption of fat-soluble vitamins.
• Vitamin K2 activates proteins by adding carbon dioxide to them. We can increase carbon dioxide production by consuming carbohydrates, exercising, and maintaining robust thyroid status.
• The fat-soluble vitamins thus interact not only with each other, but with other nutrients and metabolic factors as well. This level of complexity should urge us to exercise caution when interpreting scientific research, and to cooperate with the wisdom of nature by obtaining vitamins through nutrient-dense foods.
Throughout the twentieth century, we viewed the fat-soluble vitamins in isolation from one another. Researchers relegated vitamin K to blood coagulation, and ignored vitamin K₂ entirely because it is present in such small quantities in the diet. Vitamins A and D each fell in and out of favour, the popularity of one always rising at the expense of the other. Ignoring the forest to study one tree at a time, the concept of synergy eluded us.
In order to truly understand the fat-soluble vitamins, however, we must understand that vitamins A, D, and K cooperate synergistically not only with each other, but also with essential minerals like magnesium and zinc, with dietary fat, and with key metabolic factors like carbon dioxide and thyroid hormone.

Short French key points (résumé du résumé) 
NB: La langue anglaise n'était pas ma spécialité.
K2 joue un rôle clé dans l’activation des hormones qui régulent le métabolisme du calcium : l'ostéocalcine, qui est impliquée dans la minéralisation de la matrice osseuse, et la protéine matricielle Gla (MGP), qui protège les tissus mous contre la calcification.
Le rôle de la vitamine K2 ne se limite pas à ces seules fonctions. Ici, elle est bien plus qu’un cofacteur car la vitamine K2 est la substance qui permet aux protéines A et D dépendantes de s’activer / de prendre vie. Alors que les vitamines A et D agissent comme molécules de signalisation, indiquant aux cellules de produire certaines protéines, la vitamine K2 active ces protéines en leur conférant la capacité physique de lier le calcium.

Si davantage d'explication est souhaitée (lire avant d'extrapoler, svp, si vous avez les idées claires) 
Comprendre pourquoi et comment il y a interaction entre les vitamines A D3 et K2 : 
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PS : il faut être inscrit sur le forum pour voir les liens

Bone remodeling and modeling (role of cells osteoclasts for resorption; cells osteoblasts have the role to remodel new bones to repair damage)
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Video: 4.40''


=> Voir comment fonctionne le remodelage osseux. 
Notez qu'il faut une interaction entre plusieurs vitamines liposolubles et quelques oligo-éléments (principalement Zn et Mg, mais pas que).
Ici, on montre comment fonctionne le remodelage des ostéoclastes (résorption osseuse). Message envoyé par le cerveau et "modulé" par PTH (en synergie avec la thyroïde). La thyroïde qui doit recevoir suffisamment de nutriments (Zn, Mg, I et Se).