Posted on 11/29/2022 8:49:39 PM PST by ConservativeMind
Breaking bones can be life changing events—especially as we age, when hip fractures can become particularly damaging and result in disability, compromised independence and a higher mortality risk.
But research has revealed there may be something you can do to help reduce your risk of fractures later in life.
It found women who ate more than 100 micrograms of vitamin K1 consumption—equivalent to about 125g of dark leafy vegetables, or one-to-two serves of vegetables—were 31% less likely to have any fracture compared to participants who consumed less than 60 micrograms per day, which is the current vitamin K adequate intake guideline in Australia for women.
There were even more positive results regarding hip fractures, with those who ate the most vitamin K1 cutting their risk of hospitalization almost in half (49%).
Study lead Dr. Marc Sim said the results were further evidence of the benefits of vitamin K1, which has also been shown to enhance cardiovascular health.
"Our results are independent of many established factors for fracture rates, including body mass index, calcium intake, Vitamin D status and prevalent disease," he said.
"Basic studies of vitamin K1 have identified a critical role in the carboxylation of the vitamin K1-dependant bone proteins such as osteocalcin, which is believed to improve bone toughness.
"A previous ECU trial indicates dietary vitamin K1 intakes of less than 100 micrograms per day may be too low for this carboxylation.
"Vitamin K1 may also promote bone health by inhibiting various bone resorbing agents."
Dr. Sim said eating more than 100 micrograms of vitamin K1 daily was ideal—and, happily, it isn't too difficult to do.
"Consuming this much daily vitamin K1 can easily be achieved by consuming between 75–150g, equivalent to one to two serves, of vegetables such as spinach, kale, broccoli and cabbage," he said.
(Excerpt) Read more at medicalxpress.com ...
Here is the vitamin K2 complex I bought last week. I opened it up and poured it into my old K2 palstic bottle. Refrigerate this stuff! I take it with 10000 units D3
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https://www.amazon.com/dp/B087DZKHVW?psc=1&ref=ppx_yo2ov_dt_b_product_details
Full Spectrum Vitamin K2 Complex (MK-4 + MK-7 Formula with Virgin Sunflower Seed Oil), 150 mcg, Vitamin K2 Liquid Soft-Gel 300 Counts, Immune Vitamins and Joint Health Supplement, Non-GMO
Visit the MICROINGREDIENTS Store
4.7 out of 5 stars 1,092 ratings | 19 answered questions
We also take a supplement. Thanks for this!
WEBMD.COM, site my MD checks when I want new supplement, says vitamin K2 with MK seven is worth taking for strong bones. I take it.
https://www.webmd.com/vitamins/ai/ingredientmono-983/vitamin-k
This is kind of a no-brainer given that we already know K (and potassium) aid and are needed for absorbtion of calcium.
I didn't know vitamins went that high. I thought they stopped at E
We take K2 with D3.
K1,2, works with D3 and Mg. (Ca, okay, but you likely get more than enough from food.)
The idea is to direct Calcium into the bone matrix rather than the arteries.
There is an association between osteoporosis and coronary artery disease. (https://pubmed.ncbi.nlm.nih.gov/27397609/). Thus, supplements can increase bone strength while maintaining vascular health.
I lowered my CAC by 78% with Koncentrated K. Thanks for the recommendation.
The name of vitamin k is k because the word for coagulation in Danish starts with k.
Do you have CT scans of before and after?
That is remarkable!
Yes. They balked at having another one within 2 years, which is now the new protocol, but I insisted. Your work is very much appreciated and valuable. Thanks so much, Dear Brother.
I am honored and glad you have some of your health back.
Your doctors probably hadn’t seen such regression before, had they?
Did you point out the study reference or the Koncentrated K?
They told me it was impossible. In my personal experience, doctors have gotten dumber and dumber. If it’s not the standard protocol, they act like a derailed train. They’ve allowed themselves, through Medicare and Obamacare, etc., to become highly paid clerks. What do I need that for?
They treat you like a problem to be solved, rather than as a person to be valued. It’s disgusting and I don’t see it getting better. Our side just doesn’t want to shrink government. But I’ll take these victories and manage my health myself. I am sad for those who don’t or won’t take an active role in their health and aging.
I take a number of supplementa, but recently decided to add Vitamin K. Actually the two forms K or K1, and K2 have different uses and act on different enzymes.
1. Vitamin K1 is required to activate the proteins better involved in blood clotting. It is an important anti-inflamatory. Chronic inflammation leads to bone loss.
2. Vitamin K2 is required to activate the proteins that determine where calcium goes in our bodies, making sure that the calcium we absorb goes into our bones where we want it and not into our arteries or our hearts where we don’t. That’s the job of the proteins activated by K2.
If you’re taking Vit D, you should always take K-2, specifically for reason #2 in your post.
Good article on 10 benefits of K-2:
https://www.nutritionadvance.com/vitamin-k2-benefits/
I take 200 mcg/day (150 of MK-7 & 50 of MK-4) and 5,000 IU of Vit D3.
After surgery in March for a broken kneecap, I was researching diet for healing bones .... Vit D & Vit K-2 were on the list, plus lots of protein & I added some other supplements I thought would help. My Ortho commented on what a “speedy healer” I was and I have no doubt what I was eating/supplementing made a huge difference.
Its important to take D3 and K2 together. D3 pushes the calcium into your system and then K2 pushes it into your bones.
I am already taking 5000 IU D3 for winter, somewhat less in summer and times when I am outside. Last Dec. annual physical my D reading was 66 ngm/mL, midway in Kaiser Permanente’s Optimum Range of 50 to 80 ngm/mL. Will ask for the blood test at my Dec. annual physical.
I am also concerned about K1 and the inflammatory issue. I have allergies and take from 4 to 7 grams of Vitamin C a day and still my nose gets clogged as it is right now. Will pop a 1000 mg C as soon as I finish writing this. Does this mean I have inflammation?
What is this MK-7 and MK-4 you mention here?
If you go back to the link I gave you https://www.nutritionadvance.com/vitamin-k2-benefits/ , here are some key points:
There are many different forms of vitamin K2, but the two primary forms found in food are:
Menaquinone-4 (MK-4): animal foods such as dairy and meat contain MK-4.
Menaquinone-7 (MK-7): the best source of MK-7 is natto, a traditional Japanese fermented soy product. Other fermented soy dishes also have very high concentrations of MK-7.
On the other hand, vitamin K1 (phylloquinone) mainly occurs in plant foods, predominantly in dark green vegetables such as collard greens and spinach.
+++++++++++++++++++++++++++
As previously mentioned, we can get vitamin K from K1 (mainly green vegetables) and K2 (animal foods and bacteria/fermented food sources).
With this in mind, one of the most significant benefits of vitamin K2 is that the MK-7 form (found in natto) has greater bioavailability than vitamin K1.
First of all, vitamin K1 has very poor bioavailability, and studies show that K1 absorption may be as low as 4% in foods like spinach.
Since vitamin K is fat-soluble, eating the spinach alongside a source of fat (butter) led to a threefold improvement in the absorption rate.
Although the precise absorption rate of vitamin K2 is not known, the consumption of menaquinone-7 significantly raises serum vitamin K levels.
The graph below (see link for graph) shows that vitamin K2 (MK-7) has a much greater absorption rate and half-life in the body, and keeps vitamin K levels high for several days
Additionally, the Rotterdam Study showed that menaquinone (K2) decreased the risk of arterial calcification and cardiovascular disease mortality. In contrast, phylloquinone (K1) had no such effect ).
Key Point: As evidenced by the absorption rate in numerous studies, vitamin K2 is significantly more bioavailable than K1.
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