Vitamin K is an essential nutrient for maintaining strong bones and preventing osteoporosis. It plays a key role in the production of proteins that are necessary for bone formation and helps regulate calcium levels in the body.
Vitamin K and bone health go hand in hand and are found naturally in many foods, including leafy green vegetables, dairy products, eggs, and certain oils.
In this article, we will discuss eight ways vitamin K supports bone health and how to ensure you get enough of it through diet or supplementation.
What Is Vitamin K?
Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting and bone health. It’s made up of two main forms: phylloquinone (vitamin K1) and menaquinones (vitamin K2). Vitamin K1 is found mainly in plants such as leafy greens while vitamin K2 can be found naturally in animal products like egg yolks, cheese, butter, liver, meat products like natto (fermented soybeans), as well as some fermented foods like sauerkraut or kimchi. The body also produces small amounts of vitamin K2 from bacteria living inside the gut.
How Does Vitamin K Support Bone Health?
Helps Form Proteins Needed for Bone Formation:
Vitamin K helps produce proteins called osteocalcin which is essential for forming new bone cells and maintaining healthy bone structure. Without enough vitamin k, these proteins cannot be formed properly leading to weak bones or even osteoporosis over time.
Regulates Calcium Levels:
Calcium is essential for strong bones but too much can lead to calcification which can damage organs over time if not managed properly by the body’s natural processes. Vitamin k helps regulate calcium levels by activating a protein called matrix Gla protein (MGP) which binds with excess calcium molecules before they have a chance to calcify other tissues within the body.
Reduces Inflammation:
Inflammation has been linked to weaker bones due to its ability to interfere with normal cell function within our bodies. Vitamin K has been shown to reduce inflammation throughout our bodies, helping maintain healthy cell function including those responsible for building strong bones.
Prevents Oxidative Stress:
Oxidative stress occurs when there is an imbalance between the free radicals produced by our body’s natural processes and the antioxidants that help to neutralize them. If left unchecked, oxidative stress can damage cells, leading to weakened structures such as our skeletal system. Studies have shown that supplementing with adequate amounts of vitamin K may help prevent oxidative stress-related damage on our cells, thus helping maintain stronger and more resilient skeletal structures over time.
Supports Cartilage Health:
Cartilage acts as a cushion between joints, allowing us to move freely without pain or discomfort. However, it needs adequate nutrition from vitamins such as Vitamin K in order to remain healthy over time; otherwise, joint pain may occur due to wear and tear caused by the lack of nutrients necessary for keeping cartilage functioning properly.
Promotes Collagen Production:
Collagen is an essential protein found throughout our bodies, providing structural support to many areas. Skin, hair, nails, joints, ligaments, and tendons all rely on collagen for optimal health over time. Studies have shown that supplementing with adequate amounts of Vitamin K may help promote collagen production and keep these structures functioning optimally in the long term.
Supports Nerve Health:
Vitamin K is an important nutrient for nerve health. Studies have shown that it may help to support healthy nerves over time, allowing us to remain mobile, alert, and active well into old age. Vitamin K helps the body absorb calcium which is essential for proper nerve functioning. It also helps protect against oxidative damage which can lead to nerve degeneration. Additionally, vitamin K has been found to reduce inflammation in the nervous system, helping keep nerves healthy and functioning properly. By ensuring adequate intake of vitamin K through diet or supplementation, we can ensure our nerves stay healthy and strong as we age.
Prevents Fractures:
Fractures occur when too much force is applied to a bone, causing it to break. Over time, weakened structures due to inadequate vitamin intake can lead to a weakened skeletal system, making one more prone to fractures. However, supplementing with an adequate amount of vitamins has been suggested as a way to reduce the risk of fracture occurrence in the long term.
How Can You Get Enough Vitamin K?
The recommended daily allowance (RDA) for adults aged 19+ years old is 90 micrograms per day; however pregnant women should aim slightly higher at 120 micrograms per day while breastfeeding women should aim even higher at 150 micrograms per day respectively. The best way to get your daily dose of vitamins is through diet; dark green leafy vegetables such as kale spinach collard greens broccoli Brussels sprouts cabbage are all excellent sources.
Other dietary sources include vegetable oils, egg yolks, dairy products, liver, meats, fish, natto, fermented soybeans, sauerkraut, and kimchi. If you find yourself falling short on your daily requirements then supplements are available either alone or combined with other vitamins and minerals.
In conclusion, getting enough Vitamin K is important for overall good health and specifically for bone health. It plays a key role in the production of proteins needed for bone formation and helps regulate calcium levels in the body which can prevent osteoporosis over time if managed properly through diet or supplementation respectively. By ensuring you get enough Vitamin K through diet or supplementation, you can give your bones all the essential nutrients needed to maintain strong, healthy bones long-term.
Source: NIH