The bone-weakening disease osteoporosis affects more than 200 million people worldwide and is a prime underlying cause of fractures. The real sleeper agent, though long known to be important as well as two other vitamins in particular: calcium and vitamin D, is vitamin K2. Abundant new evidence has been accumulating that this little discussed factor may provide the final missing link in how modern humans maintain strong healthy bones as they age.
Understanding Bone Health Beyond Calcium
While everyone believes that calcium consumption results in stronger bones, the reality is more convoluted. To ensure calcium is directed into bone rather than soft tissue, vitamin K2 comes into play. For Vitamin K2 Supplement products, visit https://www.vitortho.co.uk/supplements/categories/a-z-all-supplements/vitamin-k2-200mcg-mk7
Osteocalcin is the protein that enables your bone to attach calcium. Calcium will not properly be absorbed into the bones without sufficient K2 — no matter how much you consume. K2 can be thought of as the key that opens up calcium to its bone building role.
The Research Evidence
One of the most convincing proofs for K2’s bone benefits comes from Japanese studies on natto consumption. It nearly erased the rate of hip fractures found in populations consuming this K2 rich fermented soybean dish compared to those with lowest k2 ingestion.
For example, European research has shown that postmenopausal women who consume the most K2 have up to 50% less bone fractures! Over the three years, K2 supplementation also reduced spine fractures by 60% and hip fracture in comparison to those not taking vitamin K supplements.
K2’s Dual Protection Strategy
K2 is the only bone nutrient with dual protection. So it not only activates osteocalcin which strengthens bones, but also matrix GLA protein that keeps calcium out of arteries. In this scenario, K2 supports bone health and helps maintain cardiovascular function. Both of these are especially important in older adults who have already begun to suffer from risks related not only heart disease but also osteoporosis.
Optimizing Your K2 Intake
The richest natural K2 sources are unprocessed, fermented foods like sauerkraut, aged cheeses and natto. Another excellent source is grass-fed animal products such as butter from raw milk cream or better yet full-fat yogurt. Nonetheless, most Western diets do not have enough of these substances to provide the best possible bone protection.
To protect bone health, many studies advocate 100-200 mcg of K2 per day – far greater levels than the standard modern diet provides. You also may want to consider K2 supplementation, especially the MK-7 form, which takes a bit longer before being cleared from your system and can be considerably more effective.
Synergistic Approach
K2 works in conjunction with other bone supporting factors. Pair with a sufficient amount of vitamin D (for calcium absorption), magnesium (for the structure of our bones) and weight bearing exercise (to stimulate bone).
