Vitamin K: Your Osteoporosis Knight In Shining Armor
If you’ve been diagnosed with osteoporosis or osteopenia, it is more than likely that your doctor prescribed an osteoporosis drug such as Fosamax followed by the proverbial calcium recommendation.
That’s exactly what happened to me after I was diagnosed with osteoporosis. My doctor also advised me to “drink plenty of milk”. Luckily, I did not follow his flawed advice and instead, I embarked on my own quest to conquer osteoporosis which culminated in the Save Our Bones Program.
Today, I want to share with you yet another piece of valuable information about a little-known bone health gem. It is vitamin K, best known for its blood clotting functions. In fact, vitamin K gets its name from the first letter of the German word “koagulation.”
If you are taking anticoagulant drugs, your doctor will most probably let you know that vitamin K counteracts the intended effects of your prescription and that you need to discuss with him or her your vitamin K intake. Otherwise, vitamin K is widely ignored by mainstream medicine, even though it is essential to your bone-building capacity.
Vitamin K helps your bones
Vitamin K is related to osteocalcin, also called bone Gla protein, which is a calcium-binding protein synthesized by osteoblasts or bone-building cells. It also works synergistically with vitamin D to regulate the production of osteoclasts, cells that remove old bone so that new bone can be deposited in its place.
In Chapter 3 of the Save Our Bones Program I write that bones are made up of 65% mineralized collagen and 35% collagen matrix made of minerals and other nutrients. The most prevalent mineral in bones is calcium. The calcium-binding capacity of osteocalcin is activated when it is chemically altered through a vitamin K-dependent process known as carboxylation.
Bone health benefits of Vitamin K stun researchers
Many scientific studies confirm Vitamin K’s positive effects on bone-building processes. One good example is an article published in the European Journal of Pharmacology by Akiyama and team. The researchers actually identified a process where a form of vitamin K2, a menaquinone known as MK-4, inhibits the formation of osteoclasts (Effect of vitamin K2 [menatetrenone] on osteoclast-like cell formation in mouse bone marrow cultures. 1994).
Interestingly, bisphosphonate drugs attempt to perform a similar function, but fail miserably at matching the well-coordinated performance of vitamin K. Because bisphosphonate drugs damage and distort osteoclasts, while vitamin K helps coordinate the right amount of osteoclast production with other bone cells so as to achieve the appropriate balance.
You see, bisphosphonates are synthetic drugs deprived of a biological role in bone metabolism unlike vitamins and other natural elements. How sad that this crucial distinction is ignored by mainstream medicine!
Another study on vitamin K and fracture prevention had such unexpected positive results that even its lead author, Dr. Angela Cheung, touted it “surprising”. (Vitamin K Supplementation in Postmenopausal Women with Osteopenia [ECKO Trial]: A Randomized Controlled Trial. 2008). Published in the journal PLoS Medicine, the study involved 440 postmenopausal women diagnosed with osteopenia.
Half of the participants were given a vitamin K1 supplement and the other half took a placebo for two years, with 261 continuing for two more years. While bone density scans showed equal bone loss in both groups, over the four year study period more than double the women who took the placebo suffered fractures compared to the group that took the vitamin K. But unfortunately…
Mainstream medicine is curiously skeptical of vitamin K’s bone health benefits
Typical of the complete disregard for natural health solutions in mainstream medicine and despite her excellent study results, Dr. Cheung is skeptical. She writes that it is “premature” to recommend vitamin K to osteoporosis patients. And Dr. Roberto Pacifici, director of the division of endocrinology at Emory University in Atlanta, commented on the same study in a WebMD interview that he was unimpressed with the results and that “people should not go out and buy vitamin K because of this study.” But why not? Especially since…
A myriad of other scientific studies also support the use of vitamin K for bone health
It seems that most doctors have conveniently forgotten about the Nurses’ Health Study that followed 72,327 registered nurses for ten years. This is one of the largest research projects showing that nurses with the lowest vitamin K intake had a 30% higher risk of hip fracture than those with the highest vitamin K intake (Feskanich D. et al. “Vitamin K intake and hip fractures in women: a prospective study”. American Journal of Clinical Nutrition. 1999). The median vitamin K consumption for this study was 169 micrograms per day, all derived from foods sources rather than from supplements. Diane Feskanich writes that this “…suggests the need for a higher vitamin K requirement than the current recommended dietary allowance…”
Just because doctors turn their back on such an excellent bone health vitamin, it doesn’t mean that you should too. So am giving you the…
Best sources of Vitamin K
All varieties of vitamin K are fat-soluble and belong to a chemical category called naphthoquinones, but there are two basic types of vitamin K. Phylloquinones, or vitamin K1 which is made by plants and menaquinones or vitamin K2 synthesized by intestinal bacteria.
Unlike vitamin K1, vitamin K2 does not concentrate in the liver. The body stores only limited amounts of vitamin K in the liver, so it is important to have enough bio-available K2 in the body.
The richest dietary sources of K1 are green leafy vegetables, such as spinach, Brussels sprouts, green beans, asparagus, and broccoli. Green peas, romaine lettuce, and bell peppers are some of the less concentrated but still very good sources of this vitamin. Even spices such as fresh parsley, oregano, thyme, basil, black and cayenne pepper are rich in vitamin K1.
Even though it is fat-soluble, there is no documented toxicity with high doses of vitamin K, with the exception of synthetic K3 or menadione, which I do not recommend.
The Adequate Intake (AI) for vitamin K for adult women is 90 micrograms and 120 micrograms for men. To give you an idea of what a low level this is, one cup of boiled spinach has 889 micrograms of vitamin K1.
If you are following the Save Our Bones Program it is really easy for you to get enough vitamin K1. However, for maximum bone-building benefits I recommend you add a K2 supplement to your dietary intake.
The best natural source of vitamin K2 is derived from fermenting a unique form of soy known in Japan as natto. If you are on anticoagulant medication, it doesn’t necessarily mean that you won’t be able to supplement vitamin K, but you should consult with your doctor.
Vitacost Ultra Vitamin K with Advanced K2 Complex
Are you already taking a vitamin K supplement? Will you start now? Share your thoughts with us by leaving a comment below.
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May 21, 2013
Thank you for all your wonderfull advise, articles and research.
I am so gratefull to have found your site.
April 27, 2013
My wife has osteo….she takes a supp with 40 mcg of k1 and 45 mcg of k2. Is this enough? It seems a bit light….
March 15, 2013
Hi , I have recurrent estrogen positive breast cancer that has spread to my bones and I am currently on faslodex and xgeva. I have read a lot of great benifits of k2, but I have concerns of taking the supplement due to that the supplements are made with soy. Any info would be wonderful. Thank you so much
January 18, 2013
Vivian:
I appreciate your knowledge and advice about taking a K2 supplement. I currently take 2 – 100 mcg K2 supplements per day. I have been doing this for about 6 months after reading the excellent book “Vitamin K2 and the Calcium Paradox”, written by a Naturopathic Doctor, Kate Rheaume-Bleue. I am just getting started with your Save Our Bones program, and am excited about stopping the bone theives and building strong bones.
Thank you,
Colleen, BC, Canada
January 19, 2013
I am also taking K2 but not as much as Colleen. Not sure of maximum dosage. I attended a lecture here in Canada last winter by Kate Rheaume-Bleue the author of the book you mention. She was an inspiring presenter. Reminds me that I should get the book to read.
Another Canadian book about Bone health is “The Bone-Building Solution” by Sam Graci with Dr. Carolyn Demarco & Dr. Letitia Rao (2006). I just pulled it from my shelf again to look at today because Dr. Rao was on our local radio station this morning to speak about Greens+ for bone health. We are fortunate to have a wonderful spokesperson Janet Jacks from Goodness Me health food stores on the radio each Sat morning with special guests on different topics. Perhaps Vivian would want these books for her research library.
Thank you for this forum Vivian and for all the information you provide for us.
January 19, 2013
Wonderful news, Colleen! Please let us know how the Program goes for you if you get a chance. I wish you good health!
January 18, 2013
I started taking K2 several months ago. Probably get enough K1 from greens I eat regularly. I hope it will have a positive outcome.
January 10, 2013
I just like the valuable info you supply to your articles. I will bookmark your weblog and take a look at once more here frequently. I’m relatively sure I’ll be informed many new stuff proper here! Best of luck for the following!
January 19, 2013
I am so glad to hear that! Please keep visiting.
December 22, 2012
(Health and Beauty) I am diabetic and sueffr from neuropathy (numbness) in my feet. Using Source Naturals Vitamin K2 has improved my circulation and restored some of the feeling in my feet and has reduced the amount of swelling that I experience in my feet on a daily basis. I shopped in vitamin stores, drug stores and on the Internet and found that Amazon offered the best price for this quality of vitamin K2.
November 29, 2012
I have had a few episodes of A-fib in the past and I take nattokinase instead of coumadin as the doctor wanted; I am wondering if you know whether this type of natto contains K-2.
November 6, 2012
Diagnosed with osteoporosis. Would love to fight this without taking osteoporosis medications.
October 31, 2012
Ma’am Vivian,
My heartfelt gratitude for sharing your untiring effort in conducting research to give us positive outlook regarding our Bones problem. Your recommended diets rich in Vitamin K & all calcium rich food will surely be added in my daily recipe . but can you please recommend any liniment that could minimize the pain in my wrist joints? its unbearable sometimes. I’ve tried Elmore Oil & several others but its no use. can’t just take oral pain reliever given by my Physicians…Godbless
December 25, 2012
TakRub down Southanol 2
December 25, 2012
A typo. Rub down southanol 2
October 28, 2012
Thank you so much for bringing the true informations about bone health .
it so good to read your articles.
may God bless you,
elsa.
October 16, 2012
I read your article with great interest because BOOTS CHEMIST in England sell their calcium with D plus vitamin. I have tried constantly with different pharmaceutical company, asking “Why if Boots (U.K highly regarded retail chemist) can incorporate K in their calcium and is highly applauded publicly in their efforts in doing so. Some did not reply and those that did, have negativity in them…two said that peole who were on anticoagulant medication and taking vitamin K, in any form were inviting medical trouble.
SO…I have a friend in the U.K. who sends me a year’s supply from Boot’s
of their calcium, plus D, plus K, and four years ago I had an eye operation that left me with double vision eye and also resulted me having a ministroke. I was put on Plavax which made me ill. I stop taking them and began to import Boot’s product. I can honestly say that I am enjoying the best of health and I AM NINETY ONE YEARS OLD.
September 26, 2012
I buy my product from Purity Products … it contains Vit D [cholecalciferol - 1,000 IU] & Vit K [as Menaquinone - 80 mcg] & Magnesium [from magnesium citrate - 125 mg] & Zinc [from Zinc monomethionine - 10 mg] & Vit D Co-Factor Proprietary Blend – 132 mg & L- Taurine & Quercetin & Boron [as calcium fructoborate] … this supplement was formulated as Advanced D – Vitamin D Super Formula by Dr. Cannell, MD – Executive Director of the Vitamin D Council … serving is 2 capsules … I take one in the morning and one before going to bed … at 64 have no medical challenges yet which I attribute my supplementation protocol that also includes Redox Signaling Molecules.
Jana
January 18, 2013
what is the name of the Vitamin went to the doctor today I have loss bone mass on my spine and on hips.!
need help still having hot flashes
September 19, 2012
I am trying to work out which is the better K2 for bone health – MK-4 or MK-7, are you able to advise? And what is a good dose for osteopenia? Thank you for your help.
July 24, 2012
How about give the doctor FOSAMAX,this poison too bloody expensive and it doesn’t work the worst it give me depression.I’m glad I’m done with this rubbish so call FORSAMAX…
July 14, 2012
This is very good information regarding to bones. will be obliged if some more information given
July 14, 2012
L am very confused about vitamin K after reading the comments is it good to take it or not? Please advise.
thank you,
Betty Schutz
June 29, 2012
bit SHOCKED by your [apparent] recommendation of vitamin K1. Many writers/researchers/drs claim it is next to useless.. just as D is a waste of money..D3 however is a different story, Same can be said of K2 [great stuff]
June 23, 2012
i bought vit k2 my doctor said not to take it as i take baby aspirin…. is it really a no no top take vit k2 and a baby aspirin a day????
May 30, 2012
previously submitted
May 30, 2012
would vitamin K be recommended for persons with Pagets disease?
May 20, 2012
Just a quick question, though. How does K2 help in bone formation?
April 19, 2012
I was just wondering if MK-4, based on the existing research, would be the better supplement to take for bone health, instead of MK-7?. Or in any case, take a little bit of both?. If so, what would be the recommended amount of each?
Thanks
July 7, 2012
The supplement I take, from a very reputable supplier, has 155 mcg MK4 and 45mcg MK7.
April 10, 2012
It has been a very interesting reading. the questions that have been asked were not responded to by Vivian except a few. I would very much appreciate if Vivian could answer most of the important questions to questioners. That would make the site much more useful.
December 25, 2012
Yeah! She should answer, but unfortunately,that will develop into an unacceptable slavery. So, as they say, “she has created a monster”. You can not have it both ways
June 7, 2012
I agree. That’s the point of a Q & A service.
April 10, 2012
I have been diagnosed with osteoporosis and cannot take the prescribed drugs because they bother my stomach. I don’t like them anyway and I like your program. I would like to take vitamin K but I have factor 5 leiden and have had two blood clots in my leg. They developed from taking estrogen and my last pregnancy. I am not taking anti-coagulant drugs. The Dr. said I would be O.K. as long I stay away from estrogen.Do you think that I could take a vitamin K supplement?
April 10, 2012
Hi Kathleen – Please check with your doctor or pharmacist to see whether Vitamin K would be okay with your individual situation.
March 14, 2012
odd that you dont mention raw dairy, especially cream, and sugar cane, and perhaps the greatesrt sources which are easily and widely available.
check the research, you will find the data.
February 27, 2012
Vivian….read this article of yours…watched the video. I promptly ordered the K-2 that you suggest. I already take D3 (2K units) daily….do I really NEED to take a calcium supplement like citrate??? Do I need additional magnesium???
I am confused on the supplement intake for correction of osteoporosis.
Thank you for your time.
February 2, 2012
What about the sugar in fruit and dried fruit as raisins and dates?Surfing on the internet you find many lists with alcalic and acid food.They differ from each other in an very extremely way.Very confusing.
January 31, 2012
Hello Vivian,
I’ve just gotten your book. Thanks. According to recent very seroius medical researh vitamins/mineral supplementation is negative for people health. My doctors particulary did not recommend me to take Mg, C for kidney.The reasearch showed that Co, B1 could be harmful; Ca is under question.
So I’d like to use food for all vit/min.
Now New Chapter manufactures vitamins from food but they use fermented soy. I see some scary notes on K2 which has fermented soy.
I’ve heard that soy is genetically modified. Fermentation is also not good process. Soy is not good for the weak thyroid.So I want to stop taking all supplements excluding probably CoQ10 which is good for BP and which I can not find with the food. At your short references for the most important vitamins and minerals for bone health you mentioned several of them including also licopen and polyphenols. (There are some contradictions)
Could you please tell me which major food and how much I should use daily to get most imortant vitamins and minerals? (I meand food rich with them)
Note: I use almond milk and salmon and Gerlsteiner mineral water to get 1200 mg Ca and 600 IU D3. I eat buckweet to get 400 mg Mg (water also).
Kiwi, Brussel sprouts – give 70% of DV for K (label). Kiwi – 100% of C.
When I exercise I feel some pain on the hips. Is that symptom of ostepososis? I am 75 (take lethotyroxine and diovan which i want to replace with CoQ10)
Appreciate your help
Leonard Green
January 30, 2012
There is an excellent book about Vit K2 “Vit K2 and the Calcium Paradox”. I recommend it very highly. It is a newly published book and answers many and various concerns about not just bone health but health. Vit K2 may be a very important piece of the health puzzle.
January 20, 2012
I believe a diet rich in vegetables and fruit will supply adequate Vitimin K. Those of us who have suffered blood clots should not be taking Vit.K supplements which may lead to more unwanted clotting.
December 30, 2011
I would like to try Vitamin K, it depends on the cost.
January 14, 2012
I have been taking activk2 for a month now. It’s cheap but i can’t find it online. It’s only in selected pharmacies. But i was recommended it by the pharmacist. Can go wrong with £11.99 for 50 day supply.
December 13, 2011
Even though I already take vitamin K, your comments are informative and support comments I’ve heard other places.
December 13, 2011
I have been taking Vitamin K1 and vitamin K2 for about one year. I have eaten small amounts of natto with rice on several occasions.
December 13, 2011
Natto has a strange taste.
November 30, 2011
Great article. I just ordered the Ultra Vitamin K with Advance Vitamin K2 a couple of weeks ago. Haven’t been on it that long yet, but feel the longer I’m on it, I’ll start seeing improvement with my body. I’ve been eating lots of fresh spinach and broccoli every week. I also have IBS, which is a real pain in the butt, especially when I eat ray veggies. If it’s not one thing, it’s another.
November 23, 2011
I read your info re vitamin K with interest. Unfortunately, those of us who must take Coumedin,(Warfarin) are advised to avoid vitamin K, and to limit intake of green vegetables.
Any suggestions?
December 13, 2011
Tell your doctor why you are interested in taking vitamin K2, and ask your doctor if it would be possible.
December 13, 2011
Also ask your doctor if it is possible for you to take vitamin K1 safely. Be sure to follow your doctor’s answer and advice.
November 6, 2011
Just one more example of how Mother Nature knows best!
I have been taking Vitamin K for some time now, and most certainly will continue after reading this very impressive article. Thank you!
November 4, 2011
When my doctor gave me the results of my DEXA scan (osteopenia/osteoporosis), I spoke with my naturopath, who prescribed a Vitamin K supplement: Osteo K, manufactured by NBI. It contains 22.5 mg of K2, 1000 IU of vitamin D3, and 500 mg of calcium citrate in a dose of 3 capsules. (Recommended dosage 3 capsules twice a day.) When I mentioned this to my regular doc, she agreed to wait a year or two to see the results.
November 1, 2011
Regarding your comment,”The best natural source of vitamin K2 is derived from fermenting a unique form of soy known in Japan as natto.”
I’m a breast cancer survivor taking anti hormones or blockers. In a nutrition class I took, I was told to stay away from soy. I think it was due to soy producing a natural hormone on which cancer thrives on.
November 10, 2011
fermented soy does not fall into that category, it is ok
October 28, 2011
Does the spinach have to be boiled. I eat it fresh or just wilted.
October 28, 2011
Spinach is great no matter how you serve it — raw, wilted, cooked — they’re all fine!
The only issue would be overcooking, especially over boiling, which would remove a lot of the nutrients. So enjoy your spinach!
September 19, 2011
I was taking Natto and my Dr became very upset since I take a cancer medication which can cause clots.
Is it ok to consume fresh vegetables with K under these conditions? I was diagnosed with Osteopenia just after I started taking Aromatase Inhibitors(cancer treatment)
Am not taking bisphosphanates___no way—not ever!!!
What to do?
January 2, 2012
Hello Marie, It was so nice to hear what you had to say. I wish I had all the answers! I, too, am a cancer survivor who is on aromatase. I started with Arimidex, but soon had a vertabrae fracture (T7) My oncology Dr. then put me on Aromasin. It’s been 4 mts and I’m still in pain from the fracture. It’s tempting not to take these drugs, either. When I complained to my endocrinologist he just handed me a prescription for “Atelvia” and told me that it would “fix” that problem. Now,,,,who do I believe? Do I have to decide between cancer or osteoporosis???? Cancer is more deadly, of course….BUT osteoporosis totally destroys your quality of life. I’m already having to curb my activities,,,like swimning, horseback riding, most dancing (I can do lite line dancing) I can’t take the risk of partner swing dancing because some guys swing and twirl you too hard while your arms are over your head. I can walk the treadmill but if I do the eliptical I’m hurting for days. My recovery from osteoporosis is going to be tough,,,and that’s hard after cancer, as you know. Be careful,,,those drugs are nasty!!!!
December 25, 2012
For Marie too. Cancer has been cured for many years with alternative methods. I might be able to help you. You can email me at fibrocan@hotmail.com. We aware that mortality for cancer is 96%, if you give it enough time,no matter what your oncologist might tell you
September 3, 2011
Why am I no longer receiving the newsletters? Its been a couple of months, and I miss it. Found it very enlightening and helpful.
August 28, 2011
I have heard that Vitamin K only available as K1
(Phytradone). Vivian, please give your take on this.
August 28, 2011
Vitamin K2 is readily available, D. If you can’t find it by asking at a local health food store or vitamin shop, try doing an online search. Vitacost (http://vitacost.com) is a good source for discount supplements.
November 10, 2011
I eat two packages a day of NATTO for breakfast, since last March, I am due for a bone scan in July, can’t wait to see if I improve, also have brought my D levels up to above 50 from 26 and take my calcium at the proper time, away from my multi vit..I was diagnosed w osteopenia 4 years ago…my dr does not want me on the drugs, and I refuse to be…. I am conducting my own little experiment w diet and exercise…lets hope it works!
November 10, 2011
also, NATTO is so good for your gut, good bacteria to help absorb all the nutrients in your food..I love it
August 29, 2011
Thanks for the quick reply.
In my once daily multi-Vit,which I have been taking for years, KI is included @300mcg. I also eat the majority of vegs which contain K1. should I take K2 also?
August 29, 2011
D, please read my blog post on Vitamin K for more info: http://saveourbones.com/vitamin-k-osteoporosis/
August 21, 2011
I will be looking for Vit.K as soon as I go to a drugstore, or healthfood place. I’m told I have osteoporoses in the worst way, however’ i haven’t noticed any signs but I’m told when I get SIGN It may be too late. i will be on vitamin K real soon, along with my vit.D.
August 12, 2011
Wow, Vivian I appreciate so much this information! It is so valuable, and not too expensive to incorporate in my diet! With sincere gratitude, Denise Sanders
August 11, 2011
Vitamin K is in a lot of cereal products too.
I’m not keen on the Natto (estrogen from the soy) for women who have had breast cancer.
July 18, 2011
I want to take 200 mcg of vitamin K2(from natto)together with a baby aspirin each day – for osteoporosis and stable angina respectively. The doctor prescribed metoproplol but many comments from those who have taken it are quite concerning. I was thinking of hawthorn extract in its place. My blood pressure is fine. Would the K2 and daily aspirin(81mg) be a relatively safe combination?
July 7, 2011
Vivian
Please call if you ever get time.
Lloyd Clayton
Founder, Clayton College of Natural Health
205-837-5598
July 7, 2011
God Bless You Vivian
Your work will affect the lives of millions of deserving folks.
Lloyd Clayton
Founder, Clayton College of Natural Health
June 12, 2011
I was diagnosed with osteoporosis at age 52, that was 4 years ago. I take calcium, vitamin D, Vitamin K2, and magnesium. I have walked as much as possible. I was taking pilate classes and sometimes switching to yoga classes. I was also doing some light weight exercises. About, 4 weeks ago in a yoga class, I hurt my foot. I thought it was a sprain. It was a little swollen. I went for xrays they could not see anything. Then, my doctor decided to send me for a bone scan. There it was a fracture. I am frightened, what will happen next. I do have your book and have started the combination eating. I am seeing a physiotherapist so I could continue my exercise with professional supervision. My foot is now worse then before. At first I was able to walk on it carefully, I could actually weight bear, but now I am on crutches, could I have actually made it worse by exercising.
Hope you can help me
Thanks
Mary