We all know that calcium and vitamin D are often thought as the most important nutrients for bone health. But did you know that vitamin K also play a role in preventing bone loss?
Studies show that enough of this vitamin through food sources is likely needed to prevent excess bone loss and help prevent osteoporosis, but instead vitamin K continues to gain traction in the supplement isles.
In food, vitamin K is synthesized by
plants and fount mainly in green leafy vegetables such as spinach, Swiss chard,
parsley, kale and broccoli, and some fruits such as kiwi, avocado and grapes,
in form of Vitamin K1 or phytonadione. Vitamin K1 is also available in
supplement in the United States, by which according to researchers is a better
way to absorb vitamin K1 than from food sources.
This vitamin is also one of the few that is produced naturally in the lower gut of humans by bacteria in the colon in the form on vitamin K2 or menaquinone. Vitamin K2 is also found in some animal products such as dairy and fermented foods.
This vitamin is also one of the few that is produced naturally in the lower gut of humans by bacteria in the colon in the form on vitamin K2 or menaquinone. Vitamin K2 is also found in some animal products such as dairy and fermented foods.
Vitamin K intake requirements are
easily met from food. Although dietary sources offer abundant vitamin K, some
studies suggest that supplemental “free form” is more readily absorbed by the
body due to its bound to compounds within plants. Some terms used on labels
include K1 as phylloquione or phytonadione and K2 as MK-4 or MK-7.
According to the Natural Medicines
Database, there is “insufficient reliable evidence to rate” vitamin K’s
effectiveness in the treatment of osteoporosis. However, there is some
promising research about this vitamin that links its abilities to bone health
because it supports one of the main proteins that strengthens bones. Some studies
suggest that higher vitamin K intake is connected with a lower risk of bone
fracture and higher bone mineral density, while others do not show any benefit
or effect.
Drug-nutrient interactions of moderate
and major effects are important to discuss with patients who are interested in
vitamin K supplementation, which includes anti-diabetes drugs, blood thinning
medications, the weight-loss drug Orlistat, bile acid medications, certain
antibiotics and several vitamins. A tolerable high amounts for K1 and K2 has
not been established due to lack of known toxicity, though risk is reportedly
low and adverse effects are rare.
Source: www.foodandnutrition.org
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