Osteoporosis 13 - Without This Vitamin Calcium Won't Get in Your Bones

Vitamin K

Best known for its influence on proper clotting in the body, especially in newborns, vitamin K also plays a vital role in bone health. It acts as a co-factor to produce osteocalcin, a bone protein that becomes an integral part of the bone.

Vitamin K has two parts; K1 which mainly activates the blood clotting process and K2 which plugs calcium into the bone matrix. Without optimal levels of K2 all of that calcium that we’ve been taking may never have a chance to be plugged into our bones.

Green veggies contain K1, especially:

Kale
Spinach
Collard greens
Broccoli
Brussels sprouts

The American Medical Association recently has increased the dietary reference intakes of vitamin K to 90 mg/d for females and 120 mg/d for males.

K2 on the other hand is found in abundance in Natto, a Japanese fermented food. About 15 grams contains 200 mcg of K2. But most Westerners don’t have the acquired taste for Natto and so we may need to take it in a supplement. The MK7 form of K2 stays in the body about 3 days and so is the preferred form for supplementation.

There’s a paradox between osteoporosis and unwanted arterial calcifications. People often have both, not enough calcium in the bones and unwanted calcium in the arteries. Seems weird but vitamin K holds the answer. Vitamin K (especially K2) helps get calcium incorporated into the bone and protects the arteries from calcification.

So, it seems to be a very important mineral when it comes to bone health as evidenced by the research articles listed below.

Be sure to take vitamin K when you eat good fats since it’s a fat soluble vitamin and needs fat to be properly absorbed. Since omega-3 fats contribute to bone health consider taking vitamin K when eating pumpkin seeds, ground flax seeds, grape seed oil, walnuts and/or cold water fish.

Wow, that’s a lot of supplements needed for building healthy bones. It’s always best to ingest these nutrients in the food we eat. So concentrate on adding the healthy vegetables and getting your vitamin D from sunshine. Refer to the articles below for lists of foods that contain the designated minerals.

But even with the best of diets we may need nutritional supplements, especially when the “sun doesn’t shine”.

Also Dr. Christiane Northrup, MD recommends the correct dosages for these supplements in her article: https://www.huffingtonpost.com/christiane-northrup/osteoporosis-treatment-a_b_585528.html

Search for a Bone Healthy Supplement

Search for a bone-healthy supplement that may contain most of these vitamins and minerals, so you don’t have to have a jillion bottles in your cupboard. Vitacost.com carries the following types of bone-building nutrient combinations. I researched these supplement combinations and included them below simply as an example of what you might find online or in a health food store. I have no financial interest in Vitacost.com.

Vitacost Super Bone Plus†

https://www.vitacost.com/vitacost-synergy-super-bone-plus/

Directions: As a dietary supplement, take 3 tablets with food daily, or as directed by a healthcare professional.

Store in a cool, dry place.

Supplement Facts

Serving Size: 3 Tablets

Servings per Container: 40

	Amount Per Serving	% Daily Value

Vitamin D3 (as cholecalciferol)	1200 IU	300%

Vitamin K	80 mcg	100%

Vitamin K1 (as phytonadione)	35 mcg

Vitamin K2 (MK-7) Vitamk7®	45 mcg

Calcium (from algae)**	770 mg	77%

Magnesium (from algae)**	220 mg	55%

Strontium (from algae)**	2.58 mg	*

Silica (from algae)**	66 mg	*

Vanadium (from algae)**	105 mcg	*

** Ocean algae (Algaes calcareas)
*Daily value not established.

Other Ingredients: Dicalcium phosphate, cellulose, stearic acid (vegetable source), magnesium stearate (vegetable source), silicon dioxide, croscarmellose sodium and aqueous film coating. Contains: Soy.

Phyto Therapy Liquid Calcium™ with Magnesium

https://www.vitacost.com/phyto-therapy-liquid-calcium-with-magnesium-1000-mg-180-softgels

Directions

Adults: Take three (3) softgels daily, one (1) each with breakfast, lunch and dinner.

To preserve quality and freshness, keep bottle tightly closed. Store in a cool, dry place at controlled room temperature 15°-30°C (59°-86°F).

Supplement Facts

Serving Size: 3 Softgels

Servings per Container: 60

	Amount Per Serving	% Daily Value

Vitamin D3 (cholecalciferol)	100 IU	25%

Vitamin K1 (phylloquinone)	10 mcg	13%

Calcium (elemental as carbonate, citrate, gluconate, asparate, malate, micronized hydroxyapatite)	1000 mg	100%

Magnesium (elemental as oxide, aspartate, citrate)	400 mg	100%

Boron (elemental as gluconate)	1 mg	*

Horsetail (extract e. arvense)	25 mg	*

*Daily value not established.

Other Ingredients: Soybean oil, gelatin, glycerin, maltodextrin, purified water, soy lecithin, evening primrose oil, silicon dioxide, titanium dioxide, dicalcium phosphate anhydrous and corn oil. Contains soy.

Good article by Dr. Christiane Northrup, MD – gives recommended doses of supplements

https://www.huffingtonpost.com/christiane-northrup/osteoporosis-treatment-a_b_585528.html

Resources for Food Sources of Bone Building Nutrients:

https://www.healthcentral.com/condition/osteoporosis/osteoporosis-calcium-magnesium?legacy=spu

https://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-vitamin-d-vitamin-k

https://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-trace-elements-boron-silicon

https://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-trace-elements-zinccopper

https://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-vitamin-c-keeping-healthy

Research articles:

Boron: https://www.ncbi.nlm.nih.gov/pubmed/17259120

Silicon: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2658806/

Zinc: https://www.ncbi.nlm.nih.gov/pubmed/20035439