Higher vitamin K intake linked to lower bone fracture risk late in life

Medical Xpress / Edith Cowan University / Food & Function ^ | Nov. 28, 2022 | Marc Sim et al

[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.

[Georgia Girl 2]

We take 4,000 iu of D3 daily with the K2.

If you have inflammation take tumeric. We buy it in bulk online and make our own capsules. I have not taken Advil for arthritis in over two years.

[gleeaikin]

I don;t know if I have inflammation, I do have allergies to house dust, ragweed, cigarette smoke, and probably some I have forgotten, Fifty years ago I did the pulse allergy test for allergies. I found my pulse rate went up every afternoon weekdays, so decided to get tested. It turned out I was allergic to cigarettes, and every afternoon around 3 pm, people took their 15 minute break and lit up. So, with this information, do I have inflammation? Nothing hurts on a regular basis, but at 84, I do occasionally feel a little creaky and stiff when I first get up.

I have been taking one capsule a day of turmeric in the morning with all my other supplements. Should I take more, what is a recommended dose at my age, and for what kinds of problems?

[gleeaikin]

I have been lightly steaming my spinach with a pat of butter on top. I do stir fried green vegies with butter and/or olive oil, so hopefully I will get 12% or higher K1 absorbtion. I bought Savoy Cabbage recently it looked so much darker green than regular cabbage. It was still very tough steamed, so I tried using it in stir fry and liked it better with the other vegies.

A friend gave my partner some bottles of nattokinase. Would this be what you are talking about as natto. He was told it was supposed to enhance the effect of other supplements. Is this correct? What dose would be recommended?