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: http://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 vitamin 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 Bone Builder† with Lycopene — 120 Softgels



Supplement Facts

Serving Size: 2 Softgels

Servings per Container: 60

Amount Per Serving % Daily Value
Vitamin D3 (as cholecalciferol) 500 IU 125%
(as calcium citrate and calcium malate)
250 mg 25%
Magnesium (as magnesium hydroxide) 100 mg 25%
Vitamin K 73 mcg 91%
  Vitamin K1 (as phytonadione) 50 mcg *
  Vitamin K2 (as menaquinone-7) 23 mcg *
Lycopene 8 mg *

*Daily value not established.

Other Ingredients: Soybean oil, gelatin, glycerin, lecithin (soy), purified water, yellow beeswax and carob in caramel.
Contains: Soy



Vitacost 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.


Vitacost Bone Booster Complex† with MCHA & Vitamin D





As a dietary supplement, take 6 capsules daily with food or as directed by a physician.


Store in a cool, dry place.


Supplement Facts

Serving Size: 6 Capsules

Servings per Container: 40

Amount Per Serving % Daily Value
Protein (from MCHA) 1.5 g 3%**
Vitamin C (ascorbic acid) 200 mg 333%
Vitamin D3 (as cholecalciferol) 1000 IU 250%
Vitamin K 175 mcg 219%
   Vitamin K1 (as phylloquinone) 100 mcg *
   Vitamin K2 (as menaquinone)(MK-7) 75 mcg *
Folic Acid (as folacin) 400 mcg 100%
Vitamin B12 (methylcobalamin) 100 mcg 1,667%
Calcium (as MCHA) 1000 mg 100%
Phosphorus (as MCHA) 510 mg 51%
Magnesium (as magnesium oxide) 600 mg 150%
Zinc as zinc l-methionine) L-OptiZinc® 10 mg 67%
Copper (as cooper gluconate) 1 mg 50%
Manganese (as manganese citrate) 1 mg 50%
Microcrystalline Hydroxyapatite (MCHA) 4262 mg *
Glucosamine (d-glucosamine HCl) 300 mg *
Lycopene 5 mg *
Boron (as boron citrate) 3 mg *

**Percent Daily Values are based on a 2,000 calorie diet.
*Daily value not established.

Other Ingredients: Gelatin (capsule), cellullose, stearic acid and magnesium stearate. Contains: Shellfish (Shrimp and crab) and Soy.

L-OptiZinc® is a registered trademark of InterHealth Nutraceuticals, Inc.


Pregnant or lactating women, diabetics, hypoglycemics, and people with known medical conditions and/or taking drugs should consult with a licensed physician and/or pharmacist prior to taking dietary supplements. Keep out of reach of children. Individuals taking anticoagulant drugs, such as coumadin or heparin, should avoid vitamin K supplements, unless otherwise directed by a physician.


Phyto Therapy Liquid Calcium™ with Magnesium




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



Resources for Food Sources of Bone Building Nutrients:







Research articles:

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

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

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

Copper: http://www.ncbi.nlm.nih.gov/pubmed/3067062

Vitamin K: http://www.ncbi.nlm.nih.gov/pubmed/12905754




Other articles:



About Dr. Jo

Dr. JoDr. Jo delights in sharing the message of health. She believes disease is optional if you know how to take care of yourself. And she’s a great coach to help you reverse or prevent disease.

So she writes this blog to keep you up to date with information that may undermine your health if you are not aware of it. She also provides tips on healthy living, how to reverse degenerative diseases, delicious recipes, and ways to enjoyably change your habits to healthy ones.

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