Is Vitamin K Helpful For Bone Structure & Function

In the early 1930s, researcher Henrik Dom discovered vitamin K. He named it after the Danish word "koagulation" because of the way the nutrient helps blood clot. Later research from Edward A. Doisy classified the two natural forms of vitamin K---phylloquinone and menaquinone---and both men would go on to share the Nobel Prize for their research in 1943. That research may continue to be giving, as more recent studies indicate vitamin K may also help increase bone density.

Osteoporosis Treatment

Osteoporosis is a serious concern for people as they get older, particularly women after menopause. Low bone mass can lead to fragility fractures, leading to debilitation. One 2006 study at the University of Michigan examined 80 healthy, middle-aged or younger women to determine if vitamin K helped fight osteoporosis. Researcher Jane Lukacs discovered that a loss of estrogen through aging leads to the impairment of vitamin K and contributes to osteoporosis over time.

Carboxylation

Vitamin K prevents a loss in bone density through a process called carboxylation. Vitamin K triggers the glutamic acid in certain proteins. One of the proteins affected by vitamin K is osteocalcin. Once carboxylation takes place and osteocalcin becomes biologically active, it can bond with calcium in your bones and thus reinforce your bone structure.

Dosage

The amount of vitamin K you need to improve your bone structure and function may vary from person to person. The daily recommend dose of vitamin K for an adult ranges between 90 mcg and 120 mcg. However many studies that have shown positive results for vitamin K supplementation with respect to bone mass loss have required subjects to consume more than 1,000 mcg daily. Speak to your doctor about how much vitamin K is safe for you to consume and may be effective at fighting bone loss.

Vitamin K Sources

Vitamin K is most readily available in dark, leafy green vegetables. For example, 1 cup of chopped kale contains 547 mcg of vitamin K1, which is the main dietary form of vitamin K. Other leafy greens like parsley, Swiss chard and broccoli contain well over 200 mcg per serving. If your physician recommends very high doses of vitamin K daily, you may need to take a multivitamin or ask about prescription supplementation.