Vitamin K for bone health

You know your bones need calcium. You may know your bones also need magnesium and vitamin D. But what about vitamin K?
 
Vitamin K is a co-factor for specific enzymes that activate proteins for bone growth and remodeling. It’s been the subject of research for decades.
 
A report published in December of 2020 in the journal Nutrients looked at 8 published clinical trials of vitamin K that evaluated the outcome of fracture. Because there are so many different forms and dosages of vitamin K available, let’s look at the details…
 
5 of the published trials used vitamin K2 at a dosage of 45 mg/day—an amount that is 50 times the recommended intake for adult women in the US (90 mcg). 3 of those 5 studies specified that it was the form MK4. This is the form and amount that has shown in some studies to reduce fracture risk and has been recommended in Japan since 1995 to support bone health.
 
1 study used MK4 but at a dosage 100 times less than the others (45 mcg instead of mg) and in combination with other medications. It reduced fracture risk, but it’s hard to know whether that was because of the MK4 or the other medications.  
 
1 study used vitamin K2 in the form of MK7 at a dosage of 180 mcg/day. It showed that MK7 supported bone strength and bone density but did not report on fractures.
 
1 study used vitamin K1 (phylloquinone) at a dosage of 500 mcg/day and showed a reduced rate of fractures.
 
It’s clear that vitamin K is important for bone health, but the best form and dosage is still hotly debated. Proponents of MK4 cite numerous studies that have been conducted in Japan over the years and shown benefit. Proponents of MK7 say that it is a smaller molecule and better absorbed than MK7, allowing for lower dosages to be beneficial.
 
This recent report on vitamin K reminds us that bone health depends on more than just calcium. Bones depend on a combination of healthy proteins, vitamins, and minerals, all working together and of cause your exercises!

PS! Please consult your Dr before you start taking a Vit D with Vit K supplement.

It’s #nationalosteoporosismonth, so there’s no better time to get your bone density tested! The National Osteoporosis Foundation recommends bone density scans for all women over the age of 65 and younger women with risk factors.

Osteoporosis is a skeletal disorder characterized by compromising bone strength predisposing to an increased risk of fracture. It is also characterized by a bone mineral density 2.5 standard deviation below that of a normal young adult value. (Durstine et al., 2009).
 
Bone forming cells decline in activity after the age of 35 years old and so it is normal that all adults will have incurred a small loss in bone mass every year. In some however, who lose more than what is considered to be normal, this bone mass loss accumulates to a point where the individual will develop osteoporosis.
 

Osteoporosis develops when any of the following occur

• Peak bone mass is less than optimal

• Excessive bone resorption causes loss of bone mass and structural damage

• Inadequate bone formation occurs in response to bone resorption

Osteoporosis seems to be of a bigger prevalence in women as in men. This may be due to the following factors

• Women over the age of 50 increase their likelihood of an osteopenia fracture by 50%, whereas in men of the same age it only increases by 25%.

• Women begin to lose bone earlier in life and experience acceleration in bone loss by 3 to 5 years after menopause due to the withdrawal of estrogen.

• Women can lose up to 20% of their bone mass in 5 to 7 years following menopause.

• Peak bone mass for men are higher than for women. (Durstine et al., 2009)

 Some of the risk factors for osteoporosis are

• Gender

• Old age

• Family history

• Amenorrhea (missed periods)

• Low body mass index – In general those weighing less than 58kg are at increased risk.

• Low estrogen levels in women

• Inadequate physical activity and immobilization

• Smoking

• Alcohol consumption of three or more drinks per day

• Low dietary calcium intake

• Vitamin D insufficiency

• The long term use of medications such as anti-acids, cortisone, chemo, etc.

Individuals with osteoporosis are highly likely to be deconditioned because of decreased mobility and limitations due to bony fractures. In individuals with severe thoracic kyphosis there may be limitations posed on respiratory muscle functions.
 
There are several benefits when individuals with osteoporosis take part in a proper exercise program

• Decreased risk of falls and fractures

• Improved posture, balance, muscle strength and stamina

• Improved morale and quality of life

• Reduced pain intensity and frequency at the spine

• Improved bone mass and strength

Want to know more about exercise, healthy eating and Osteoporosis? Contact us for more information.