Osteoporosis, a condition of weakened bones, affects 10 million Americans, according to the National Osteoporosis Foundation. This condition increases the risk of bone fracture. Calcium plays an important role in bone health, and vitamin K may, too. While the benefits of calcium on bone health are bona fide, the research on vitamin K's role is growing, though positive.
Osteoporosis
Bones should be dense and strong to prevent breaks. A diagnosis of osteoporosis means your bones are spongy and porous -- putting you at higher risk for hip, wrist, spine and other bone fractures. The National Osteoporosis Foundation estimates that over half of women over 50 will break a bone due to osteoporosis. These injuries can be painful, requiring time and money for recovery and care. The good news is that osteoporosis is preventable, starting with a healthy diet that supports bone health.
Calcium
Ninety-nine percent of calcium in your body is present in your teeth and bones. Your body does not naturally make calcium, so consuming it through diet is important. Your body also naturally excretes calcium through the pores and sweat, so maintaining calcium intake is necessary to balance this loss. Dairy products such as milk, eggs, yogurt and cheese are the best sources of calcium. Adults under 50 need 1000 mg of calcium per day, increasing to 1200 mg after the age of 50. The most calcium, 1300 mg per day, is needed from the ages of 9 to 18; obtaining enough calcium during these growing years reduces the risk for osteoporosis later in life.
Vitamin K
Vitamin K's most defining role is in blood clotting; however, research is growing on its effects on bone density and reducing hip fracture. According to the Harvard School of Public Health, studies show that more vitamin K in the diet decreases the risk of bone fracture. A Nurses' Health Study showed that 110 mcg of vitamin K per day resulted in a 30 percent reduced chance of hip fracture in women when compared to women who consumed less vitamin K. Vitamin K is found mostly in green, leafy vegetables. Good sources include spinach, lettuce, brussel sprouts, broccoli, kale and turnips. Adult men 19 and older should consume 120 mcg of vitamin K daily, and women of the same age should consume about 90 mcg.
Other Tips for Bone Health
Vitamin D is also essential for bone health, because it helps your body better absorb calcium. Vitamin D is obtained through sun exposure and by eating foods such as salmon, mackerel, tuna, egg yolk, liver and vitamin D-fortified cereal, milk and juice. Adults under 50 should consume 400 to 800 IU of vitamin D each day and increase it to 800 to 1000 IU after age 50. All children 18 and under should consume 400 IU of vitamin D daily. Routine, moderate strength and balance-building exercises are also good for bone health. If your health permits, include exercises such as stair-climbing, walking and tai chi into your daily routine.
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