The National Osteoporosis Foundation estimates that 34 million Americans are at risk for osteoporosis due to their low bone density. Although the disease is primarily associated with women, approximately 20 percent of cases occur in men. These stats prove that preventing bone loss is important for all adults, and your diet may play a central role in your ability to do so. Vitamin K is needed to support healthy bones, although it's still unclear how it reduces osteoporosis risk.
Vitamin K
Your body needs vitamin K for proper blood coagulation, or clotting. The nutrient's name is derived from the German word koagulation, according to the University of Maryland Medical Center. Because of this important role, vitamin K may be used to treat conditions that cause internal bleeding. Not having enough of the vitamin increases your risk for hemorrhaging, although deficiency is rare. Intestinal bacteria can produce vitamin K for the body, and it's also available in certain foods, including leafy greens.
Benefits for Bones
Vitamin K isn't just for blood, though. It's also needed to keep your bones strong. The nutrient supports the function of osteocalcin, a bone protein. Vitamin K allows the protein to bind with the mineral calcium, the chief component of your bones, according to the University of Michigan's Jane Lukacs. This helps support bone mineral density, which is important for preventing osteoporosis. Lukacs' study, appearing in the September/October 2006 issue of the journal "Menopause," found that reduced estrogen production associated with menopause affects vitamin K's function, thereby increasing osteoporosis risk.
Using Supplements
Yet the efficacy of vitamin K supplements for osteoporosis remains unclear. Phylloquinone, a supplement also known as vitamin K-1, did not offer bone benefits for older adults who also took calcium and vitamin D supplements, according to a later study in the "Journal of Clinical Endocrinology & Metabolism" published in April 2008. The study's authors point out that vitamin K's benefits may be tied to eating a healthy diet. Eating a vegetable-rich diet containing vitamin K and other nutrients is associated with increased bone density. A July 2003 study in "Calcified Tissue International" suggested that vitamin K-1 supplements reduced bone loss in older women. However, the participants took 1,000 mcg a day -- about 10 times more than the recommended daily intake for adults.
Other Nutritional Concerns
It's obvious that vitamin K's role in lowering osteoporosis risk needs further research. What is known is that staying active and eating a nutrient-rich diet does help keep your bones strong and healthy. In addition to eating calcium-rich, low-fat dairy products, the National Osteoporosis Foundation recommends consuming foods fortified with vitamin D because it supports calcium absorption in the body. The NOF also advises filling up on lots of fruits and vegetables rich in potassium, vitamin K, magnesium and vitamin C because they also play a role in bone health.
References
- University of Maryland Medical Center: Vitamin K
- University of Michigan News Service; U-M Study Suggests Vitamin K Deficiency As an Osteoporosis Risk Factor; September 2006
- "Journal of Clinical Endocrinology & Metabolism"; Effect of Vitamin K Supplementation on Bone Loss in Elderly Men and Women; Sarah L. Booth, et al.; April 2008
- "Calcified Tissue International"; Vitamin K-1 Supplementation Retards Bone Loss in Postmenopasual Women Between 50 and 60 Years of Age; L.A. Braam, et al.; July 2003
- National Osteoporosis Foundation: How the Foods You Eat Affect Your Bones
- National Osteoporosis Foundation: Fast Facts
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