Osteoporosis 13 – Without This Vitamin Calcium Won’t Get in Your Bones
Posted on June 20, 2013 2:47 PM by Dr. Jo in Osteoporosis | 0 Comments
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
http://www.vitacost.com/vitacost-bone-builder-with-lycopene
Supplement Facts
Serving Size: 2 Softgels
Servings per Container: 60
Amount Per Serving | % Daily Value | |
Vitamin D3 (as cholecalciferol) | 500 IU | 125% |
Calcium (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†
http://www.vitacost.com/vitacost-super-bone-plus-120-tablets-2/?prSrching=0&atf=1
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
http://www.vitacost.com/vitacost-bone-booster-complex-with-mcha-vitamin-d/?prSrching=0
Directions
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. | |
Warnings
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
http://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
http://www.huffingtonpost.com/christiane-northrup/osteoporosis-treatment-a_b_585528.html
Resources for Food Sources of Bone Building Nutrients:
http://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-calcium-magnesium
http://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-vitamin-d-vitamin-k
http://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-trace-elements-boron-silicon
http://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-trace-elements-zinccopper
http://www.spineuniverse.com/conditions/osteoporosis/osteoporosis-vitamin-c-keeping-healthy
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
http://www.ncbi.nlm.nih.gov/pubmed/16030366
http://www.ncbi.nlm.nih.gov/pubmed/17906277
Other articles:
About Dr. Jo
Similar Posts
- Supplements Specific for Osteoporosis Part 12
- Osteoporosis Part 1 Over View
- Easy Daily Cleansing for Osteoporosis
- Osteoporosis 7 Chelation – Gets Really Tough on Toxic Metals
- Relief from Night Time Leg Cramps 2