September
26

Sore, Achy Joints From Mountain Biking? Vitamin K2 May Be the Answer You’re Looking For.

If you are a 40+ year old mountain biker then odds are you suffer from some type of joint pain, stiffness or restricted range of motion. Your body has 230 joints in it and mountain biking seems to take its toll on a lot of them.

Well, unfortunately you are not alone. Over 21 million American adults face common “wear and tear” joint problems. And as mountain bikers we also face the reality of injury to a joint from a wreck, increasing the odds that you’ll have to deal with some sort of joint issues as you get older.

As this happens you may start to find it…

– Difficult to ride as hard and as fast as you used to.

– Tough to ride hard on consecutive days.

– Challenging to train as hard in the gym, cutting into your strength and fitness base.

– Hard to stay as active with other activities, including keeping up with your kids.

And while there are some great supplements on the market to help with joint pain, exciting new research on a little known Vitamin found in fermented bean paste is showing that it can address this problem in a new and unique way.

Vitamin K2 – which is not the same as regular Vitamin K – is an interesting compound because it does something that no other joint pain supplement does.

Because of this it delivers two unique benefits:

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1 – Vitamin K2 Directs Calcium to Your Bones and Joints. A little recognized factor in joint health is your bone health. Since your joints usually connect the ends of two bones together, the health of your bones is a big part of the health of your joints.

A major factor in bone health is bone density, which is how much calcium you have in your bones. While we all know that calcium is important for bone health, what is less known is that calcium doesn’t automatically go there.

What research is finding is that calcium has to be “told” by Vitamin K2 to go to the bones. Without it the calcium you eat or take as a supplement can end up in other places like the heart. This also means that a deficiency in Vitamin K2 can make it harder for the body to repair the stress applied to the bony parts of the joint structure. This starts to add up over time and leads to increased pain and stiffness.

2 – Vitamin K2 Reduces Chronic Inflammation. Another factor in joint health that isn’t widely known is chronic inflammation. Unlike the local inflammation that happens when you sprain a joint to help it recover, this chronic inflammation is a low level condition that places a low level of stress on your joints at all times.  

However, new research is showing that Vitamin K2 has a powerful effect on this chronic inflammation. When left unchecked, this low level stress contributes to the constant ache in some joints that can become a constant companion for some riders. It also makes it harder for your joints to recover from hard training and riding sessions, leading to extra wear and tear on the joints over time.

References:

NattoPharma 2013

Modern Rheumatology 2012 Nov 6. [Epub ahead of print]

Clin Calcium. 2005 Apr;15(4):605-10.

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Both of these factors have a direct impact on joint health in a way that no other joint pain supplement can. Which means that if you have one or more sore, achy joints that just don’t seem to get better despite taking “the right stuff” then Vitamin K2 may hold the key.

With a growing body of research behind it, Vitamin K2 has been described as “that supplement that everyone will be talking about in 5 years.” However, you don’t have to wait until then to take advantage of this supplement and its unique benefits.

If you are a 40+ year old mountain biker who is suffering from sore, achy joints then let me share my experience with Vitamin K2, how it has helped me and how you can try it for yourself. It has made a real impact on my riding, training and overall quality of life and I know it can help you as well.

Click here to let me share my story with you and tell you more about Vitamin K2 and how it can help the 40+ year old mountain biker improve their Joint Health.

You know I don’t promote or endorse a lot of supplements but this is one I am insisting that my wife and parents use because of how much I believe in what it can do for them. If you are starting to feel the wear and tear of playing hard for several decades and the usual joint health supplements aren’t working for you then click below to learn more about how Vitamin K2 might be what you’re looking for.

Click here to let me share my story with you and tell you more about Vitamin K2 and how it can help the 40+ year old mountain biker improve their Joint Health.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

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  1. Dan says:

    Hi James
    You talk a lot of sense especially when it comes to trail riding and strength training. I have used your workouts and they have been beneficial to me so I thank you for all your hard work in developing them.
    When it comes to supplements, however, that is a minefield.
    As a medical doctor who has also performed scientific research I am naturally sceptical about claims made about health supplements. I am not averse to trying out new things and am much more on the risk-taking side of the spectrum than the average clinician.
    Looking at Vitamin K2, it has been well known for decades and the first published paper was 1998 or before. However, there is no evidence it affects the joint health in the average person from what I can find on the very comprehensive and openly accessible PubMed database. There are only 2 papers on K2 for Rheumatoid Arthritis (RA) over the last 4 years (and no other papers that I can find related to joint health). RA is a disease where your own immune system attacks the joints. This is very different from Osteoarthritis (joint wear and tear) or Osteoporosis (bone loss). Incidentally there have been quite a few papers on K2 for Osteoporosis but the jury is still out. Vitamin K2 is commonly found in cheese, fermented soyabeans and liver http://lpi.oregonstate.edu/mic/vitamins/vitamin-K.
    I believe what you are describing from K2 supplementation is very likely a placebo effect.

    Reply • September 26 at 3:25 pm
    • bikejames bikejames says:

      Thanks for the comment and your opinion, as a doctor it is appreciated. However, I will say that while it could be a placebo effect, the fact that I had kind of forgotten about taking it (going through the motions with it in the morning more than really focusing on what I wanted it to do) and had to connect some dots after I realized my elbows were not hurting as much. It was the only thing I was doing different as I know not to add to many new ingredients at once so I know what is working. I’ve taken other supplements that had much more “proof” behind them and I wanted to work so much more than this one.

      I think too that combining it with Vitamin D3, which has also been shown to have some bone health benefits, may be creating a synergy that just taking one by itself doesn’t. There is also the anti-inflammatory properties, which can have an effect on the joints as well. Looking only for research done directly on joint health with K2 may not yield much but there are other factors that can have an indirect effect.

      The problem too is that there are a lot of things that science has been slow to catch up on – the jury was out on the effectiveness of steroids for a long time for example. Again, I am going off the word of some very smart people in the nutrition world, the research I have seen and my own experience. I offer a 30 day money back guarantee (you don’t even have to return the bottle, just send me an email saying it didn’t work) because I know it may not work for everyone.

      Thanks again for your thoughts but I have to respectfully disagree and say that there is more than just a placebo effect here and I think other riders can benefit from it as well.

      Reply • September 26 at 5:17 pm
  2. Mark Buckley says:

    Hi James,
    Just felt i had to comment on this article and your response to Dan above. We have entered into a long debate on banded stretches before so I will try to be brief!
    I have to agree with Dan, you go far beyond the scientific evidence that you quote and is available on PubMed and other medical search engines in your endorsement. This vitamin has been shown to be of benefit in post-menopausal osteoporotic women for increasing their bone density and in individuals with a very specific auto-immune inflammatory disease in which joint damage is but one facet of the disease.
    Therefore if you do not fall into these groups will it be of benefit to you or only to the manufactures of the supplement? In your defence of it you display a degree of cognitive dissonance, you use science to support your endorsement and then dismiss it and instead appeal to authority, “smart people in the nutrition world”. Who are these people where are their theories of biological plausibility/biochemical mode of action/clinical research to support this statement?
    Re. the placebo effect and how we can fool ourselves even if we think we are not I suggest a read of “Snake Oil Science” by R. Bausell. Re science in general and its strengths/weaknesses/pitfalls and problems try Bad Science by Ben Goldacre, he has a great chapter on nutritionalists, vitamins and the supplement industry. Also try Bad Pharma by the same author a great critique of all that is bad in the scientific “proving” of the efficacy of medicines and the pharmaceutical industry (also the supplement industry as the companies are often one and the same). Re science and steroids, the East Germans and Russians were well aware of there potency in the 50’s and 60’s it has been suggested that the medical/scientific community in the USA downplayed there potential for performance enhancement and that is why they were reported as being of no benefit in an attempt to prevent the use of them as a PED. However, that may be internet urban myth that i am erroneously propagating!
    Happy training and shredding
    Mark

    Reply • October 2 at 3:15 am
    • bikejames bikejames says:

      Thanks for the comments and, once again, I think we agree on far more with this topic than we disagree. I am in no way a fan of the supplement industry having wasted thousands of dollars on different supplements and seeing nothing from them. I also have an inside knowledge of the fitness and supplement industry and have seen firsthand how studies are manipulated and stories fabricated to help promote and sell worthless products.

      As far as the science goes, you have to have a bit of cognitive dissonance if you are not going to worship exclusively at the Alter of the Double Blind Placebo Test. Looking at the science to get ideas on what is legit and what isn’t is helpful but assuming that only things that have been proven by science are legit severely limits your options. To say that unless you fall into the categories that have been studied you can’t derive any benefit from Vitamin K2 is a narrow way of looking at things if for no other reason than because they can’t study every possible angle of it.

      For example, there have been no studies done on Vitamin K2 and D3 together. There could be a synergistic affect of taking them together that you wouldn’t be able to see in any study, not because it isn’t there but simply because it hasn’t been studied.

      We also both know that the business of science is much different than how science should work and people study what they can get funding for and have the potential to cash in on discovering. Pretending that there is an army of guys in lab coats looking to study what is in the best interest of humanity is naive and simply not true.

      My point is that the absence of evidence is not the same thing as evidence of absence. Yes, this is a slippery slope but it is the truth and waiting for a double blind placebo controlled study to tell you everything you can and can’t do simply isn’t the answer either. You have to have a balance, hence the ability to hold two conflicting thoughts in your mind at the same time and they don’t necessarily cancel each other out.

      With that said, here is a recent study that found that K2 reduced inflammation, which can impact joint health. Again, it isn’t a direct study on joint health or pain but assuming that something that can reduce a known factor for those things could impact it as well isn’t a huge leap.

      And the experts whose opinions I have leaned on are Dr. Mercola, who has a great article on his site about the benefits of K2, and listening to interviews with Dr. Rhonda Patrick and Chris Kresser, M.S on the Joe Rogan podcast. Chris also has an article on K2 as well on his site.

      My friend Marc Halpern, R.D is the one who first turned me onto K2 as well when he mentioned it during a talk we were having about something. He said it was going to be the next big thing in the vitamin world and I should check it out, which lead to the research and the trying it myself.

      Again, maybe I’m wrong. Maybe I’ll just have to refund a lot of money and eat some humble pie. I’m fully willing to admit that possibility.

      But if I’m not wrong and this can help some riders improve their quality of life before science officially gives them permission to then I’ve helped some people out.

      And to me that is worth the gamble. But given my background with this stuff, the research I’ve done and the people I’ve seen/ heard talk about it I think it is a gamble worth taking.

      Thanks again for the thoughts and comments, I do think that there are a lot of junk supplement out there and appreciate your efforts to help educate people about things to be wary of.

      Reply • October 3 at 8:56 am
  3. Lance says:

    Vitamin K2 is not an essential nutrient. The body converts all it needs from K1. It us unlikely than an isolated micronutrient will improve joint function in 40+ mtb riders. Far more likely cause is decades of the inflammatory Standard American Diet, which consists of 90% of calories from meat, dairy, eggs, refined oil, refined sugar and flour.

    Otherwise, I enjoy the strength articles, especially anything related to Dan John, whose influence has helped a lot.

    Reply • October 3 at 10:56 am
    • bikejames bikejames says:

      Appreciate the input but according to this study, Dr. Mercola’s article and Chris Kresser’s article I would have to say that you’re are not correct with your assessments. And I do not eat the Standard American Diet yet still had some problems that seemed to be helped with adding Vitamin K2 so while I agree that cleaning up your diet can help a lot and should be the primary focus, there may be something to adding K2 to your diet.

      You are also leaving out that the supplement has D3 as well – which needs to be taken with K2 to maintain the ratios and get the best results from both – so it is not an isolated micronutrient.

      Reply • October 3 at 1:06 pm

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