Vitamin K Joins Calcium in the Fight for Bone Health

Vitamin K helps the body make necessary proteins for the blood, bones and kidneys. It’s vital for blood clotting and helps the body transport calcium, known for its bone-supporting abilities, to promote bone health. Additionally, a growing number of research studies now demonstrate the critical role of vitamin K in bone health – as experts believe an age-related decline in vitamin K function corresponds to reduced bone density – a risk factor contributing ultimately to osteoporosis.

So how much vitamin K does a person need? Most experts recommend 65 to 80 mcg per day, and some go further, suggesting up to 120 mcg per day – which can be achieved by eating a diet rich in green, leafy vegetables such as spinach, kale and brussels sprouts, or supplementing with a multivitamin that includes up to 100 percent daily value of vitamin K.

One study, aimed to gain insight into vitamin K and the prevention of bone fractures, indicates that supplementing with vitamin K does indeed lessen the risk of bone deterioration. More specifically, the study said vitamin K consumption is associated with a lower risk of hip fracture and improved bone mass among older men and women.

Conducted by doctors at the University of York, England; the Centre for Nutrition and Food Safety and the School of Biomedical and Molecular Sciences at the University of Surrey in Guilford, England; and St. Thomas’ Hospital in London, the study went on to say that those supplementing with vitamin K were at an 80 percent lower risk for hip fracture. However, it does note that additional trials are necessary to confirm this effect.

A second study, from the University of Michigan School of Nursing, looked at vitamin K’s role in menopause. The natural change for women is characterized by a loss of estrogen production, which expedites bone loss and increases the chance for osteoporosis. The Michigan study found that waning estrogen levels also leads to an impaired vitamin K function in bones – long before bone loss can even be measured.

Individuals are encouraged to talk to their doctors about their specific situations regarding vitamin K and its relationship to bone health, osteoporosis and menopause. Generally, those at risk for osteoporosis could consider supplementation to maintain bone health, and those who take anticoagulants should be especially watchful of vitamin K consumption, as excessive intake can offset the effects of blood-thinning medication.

Keep in mind that vitamin K and calcium aren’t the only nutrients fighting for bone health: Phosphorus, vitamin D and magnesium also play key roles. Phosphorus is found in cereal grains and protein-rich foods. Vitamin D forms in the body after the skin is exposed to sunlight. Cod liver oil, egg yolks and butter also contain the bone-building nutrient. And a number of foods provide the body with magnesium: meats, fish, dark greens, beans, nuts and grains, to name a few.