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Vitamin K: Your Osteoporosis Knight In Shining Armor

knight

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.

vitamin kThe 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.

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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360 comments. Leave Yours Now →

  1. Annie Matthes June 29, 2014, 4:42 pm

    Wonderful information. My doctor wanted me to get infusion of Reclapse and I said no after i read the side effects. I did some research and got a soft gel multi vitamin with D3 1000 IU, K2 80 mcg, and another soft gel with Magnesium 250 mg, K2 40 mcg and D3 1000 IU. I would take both vitamins daily. I upped my exercise at the gym and doing exercises at home between gym visits.I am 78 and have osteoporosis. I have fallen twice in the last year and my forearm hit the side of a door frame and did not break and the second time my dogs leashes got caught in my legs and fell on my knees and nothing broke. I was in an auto accident 1 year ago and my back was wrenched and Pet Scan showed no fractures. So I wonder.

  2. Lindsay B Rennie April 14, 2014, 10:54 am

    Always glad to get Save Our Bones as this reminds me of the natural foods to eat and those to try to avoid or take in moderation. thanks once again Vivian

  3. Pamela September 30, 2013, 10:56 pm

    I am recovering from estrogen positive breast cancer – can I still take Vit K?

  4. * July 25, 2013, 6:39 am

    I forgot to mention…there is no possibility of overdosing of vitamin K (unless one somehow gets hold of vitamin K3, which is toxic and not supposed to be available to humans) because of the way it works:

    The K-dendent proteins are limited – you cannot activate any more than exist. You make more when you are sufficient in all the other nutrients (like D, for example), but this means that there is no toxicity in K.

    Diet can provide all you need, but it needs to be a different diet than most eat. Lots of real cheese (and it is interesting, but tough to eat tons of real cheese as satiety takes over). Organ meats (pate, liver, kidney) also provide lots of vitamin K2. Sauerkraut or kimchi or natto also offer lots of K2, some less so than others, but the live bacteria in them (you want raw and live for these foods) offer lots of benefits beyond just vitamin k2…they make for our gut bacteria to be optimal. This is a good thing. The bacteria have a phenomenon called lateral or horizontal gene transfer and this is how they make for healthy communities and thus add tons to OUR health.

    Those supplementing need to consider dietary changes. Not that supplements are bad, but we get more from live raw fermented veggies or legumes, cheeses, egg yolks, full fat dairy, real yogurt (not the weird fake stuff with aspartame), etc. EAT FERMENTED FOODS LIKE IT IS YOUR JOB.

  5. Micki July 25, 2013, 6:28 am

    Love your insights into vitamin K but need to correct a few things and add a few things:

    Vitamin K2 is made by gut bacteria, but it is for them and we absorb almost none (actually, none) from their creation. It is for their energy and their electron transport and this mistake has lived on too long. The reason that this mistake was made was that we used rodent models or rabbit models when we looked at vitamin K and they eat their poop. The bacteria in their guts make this K2 and they then consume it and add to their intake of vitamin K2. We do not eat our poop and we need bile salts to absorb intestinally made vitamin k2, which is not available since these bacteria are so low in our guts. This mistake needs to be overturned ASAP.

    You will find this interesting
    Statins and Bisphosphonates Inhibit Menaquinone-4 Biosynthesis in Bone
    http://www.asbmr.org/Meetings/AnnualMeeting/AbstractDetail.aspx?aid=c2b01dc2-a02d-4e1c-88dd-f8f83332ebe7
    These drugs also inhibit other vitamin K-dependent proteins from activating such as matrix gla protein (essential for good cardiovascular heath), gas6 (involved in many things, but looks important for insulin sensitivity and likely more), TGFBI and periostin (huge for cancer prevention and possibly treatment). Thus, modern medicine has created drugs that muck up activation of proteins that ensure optimal health.

    The benefits of statins is that they prevent activation of NFkB, but so does vitamin K2. We need more K2 and not statins (nor bisphosphonates).

    Cholesterol biosynthesis is connected to vitamin K, but we have missed the nuances. When more K2 is consumed, or when more K1 is consumed and is converted to Mk-4 in the mevalonate pathway, cholesterol levels drop. This is poorly understood in conventional medicine, but instead of trying to lower levels of cholesterol, we need more vitamin K of all forms.

    Vitamin K2 in the diet appears to offer optimal benefits (beyond just bone) and it is high in some fermented foods, organ meats (the long chain menaquinones are in liver, kidney, various organ meats that we have lost in more recent times as we began to only eat muscle meats). Cheese is a typical EU source of long chain menaquinones, but if one looks into fermented foods of various cultures, it will become apparent that we lost them, the knowledge of them, and their benefits. We lost our food roots.

    In the mevalonate pathway we make cholesterol, CoQ10, and menaquinone as MK-4, on site, throughout the body. Thus, the statins and bisphosphonates that interfere with this biosynthesis (and also warfarin and I happen to think SSRIs, but this has not been studied to my knowledge) increase lots of bad health effects that includes increased risk of fracture because of this mechanism of interfering with a generally unappreciated biosynthesis.

    MK-4 is highest in brain but is also high in beta cells of pancreas, kidneys, heart and other locations.

    Vitamin K2 is the only fat soluble nutrient that does not have a dedicated carrier in the serum. It is used up fairly quickly and we need to consume vitamin K frequently. It works with other fat soluble nutrients and minerals, which are also insufficient in most diets. We need nutrient dense foods and we need to stop thinking about calories and, instead, seek optimal nutrients. The data support that this will optimize health and actually lead to weight reduction. Nuts, eggs, cheeses (not American, but fermented ones), organ meats, veggies with butter, etc are the way to make for better bones, better brains, better cardiovascular systems and better health.

    • Bella March 11, 2014, 11:53 pm

      our 12 lb. Pom was diagnosed with it approx. 2 years ago. Her body was a solid bright red purplish bruise. Her eyes were bloodshot. Her stool like tar. After the initial assessment, we followed directions and had her taking prednisone…After a few days her visible bleeding stopped, however in a short time her behavior became odd, and painful…..We opted against what vets said was lifetime prednisone. We weaned..We started her on 50 MCG vit. K 1. It has been 16+ mths and we have not since observed any signs of purpura. My question is, its ability to store in the liver, have there been any known human studies where it has harmed the liver? I feel that we on on our own as the vets we have encountered have 3 solutions. Prednisone, spleen removal with a low success rate, ongoing blood transfusions with a low success rate and more prednisone. I realize this is not a canine site. But I have been using humanoid” lol, sites to better assess her needs regarding itp. Thank you for your time.

  6. Jose L. Suescun June 30, 2013, 12:39 pm

    For Nancy, posting on March 15 with breast cancer and bone metastases: go on Protocel immediately, if you want to save your life. But I am afraid you will not read my post. If you do, you can email me at FIBROCAN@HOTMAIL.COM for more information

  7. ann June 14, 2013, 5:42 pm

    Yes excellent advice and you are so right..I can’t get Vitamin k at the moment

  8. mplo June 6, 2013, 10:55 am

    I’ve been taking Vitamin K-2 on a daily basis for roughly two months, and it’s made a difference in the way my bones feel.

  9. Cookie May 21, 2013, 9:49 am

    Thank you for all your wonderfull advise, articles and research.
    I am so gratefull to have found your site.

  10. craig10 April 27, 2013, 12:33 am

    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….

  11. Nancy March 15, 2013, 11:28 am

    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

  12. Colleen January 18, 2013, 6:13 pm

    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

    • Betty January 19, 2013, 9:34 pm

      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.

    • Vivian Goldschmidt, MA January 19, 2013, 4:39 pm

      Wonderful news, Colleen! Please let us know how the Program goes for you if you get a chance. I wish you good health!

  13. Betty January 18, 2013, 10:01 am

    I started taking K2 several months ago. Probably get enough K1 from greens I eat regularly. I hope it will have a positive outcome.

  14. Download music January 10, 2013, 2:54 am

    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!

    • Vivian Goldschmidt, MA January 19, 2013, 4:38 pm

      I am so glad to hear that! Please keep visiting. :)

  15. Georgina December 22, 2012, 3:14 am

    (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.

  16. Anne Taylor November 29, 2012, 8:14 pm

    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.

    • Mary January 23, 2014, 10:09 am

      Sometimes the K is removed from natto so I would not count on it being present.

      I have also read that K2 MK-4 needs a higher dose than MK-7 form to be effective.

      I fell in September, 2013 and was very fortunate I did not break my wrist. I strongly suspect it is my taking K2 plus D3 that assisted with that.

      I am now taking some VitaCost Ultra Vitamin K with Advanced K2 complex that has 3 forms of K present. I think this is the one Vivian recommends.

  17. Barb November 6, 2012, 9:47 pm

    Diagnosed with osteoporosis. Would love to fight this without taking osteoporosis medications.

  18. minnie October 31, 2012, 11:31 am

    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

    • Jose L. Suescun December 25, 2012, 7:24 pm

      TakRub down Southanol 2

      • Jose L. Suescun December 25, 2012, 7:25 pm

        A typo. Rub down southanol 2

  19. ELSA JACOB ALEXANDER October 28, 2012, 3:00 pm

    Thank you so much for bringing the true informations about bone health .
    it so good to read your articles.
    may God bless you,
    elsa.

  20. Lilian Rosamond October 16, 2012, 3:44 pm

    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.

  21. Jana September 26, 2012, 8:26 pm

    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

    • stella kogl January 18, 2013, 4:09 pm

      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

  22. JSe September 19, 2012, 8:31 pm

    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.

  23. Bahrom July 24, 2012, 4:54 am

    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…

  24. vinita July 14, 2012, 5:38 am

    This is very good information regarding to bones. will be obliged if some more information given

  25. Betty Schutz July 14, 2012, 1:11 am

    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

  26. justin June 29, 2012, 9:11 pm

    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]

  27. CLARA June 23, 2012, 4:25 am

    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????

  28. louise Abbate May 30, 2012, 10:14 pm

    previously submitted

  29. louise Abbate May 30, 2012, 10:12 pm

    would vitamin K be recommended for persons with Pagets disease?

  30. Tara Mehna May 20, 2012, 9:23 pm

    Just a quick question, though. How does K2 help in bone formation?

  31. Fatima April 19, 2012, 11:28 am

    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

    • Bronwen July 7, 2012, 11:09 am

      The supplement I take, from a very reputable supplier, has 155 mcg MK4 and 45mcg MK7.

  32. Razia Sultana Siddiqui April 10, 2012, 10:15 pm

    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.

    • Jose L. Suescun December 25, 2012, 7:41 pm

      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

    • Jill June 7, 2012, 6:02 pm

      I agree. That’s the point of a Q & A service.

  33. Kathleen Nash April 10, 2012, 11:04 am

    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?

    • Vivian Goldschmidt, MA April 10, 2012, 4:47 pm

      Hi Kathleen – Please check with your doctor or pharmacist to see whether Vitamin K would be okay with your individual situation.

  34. scott March 14, 2012, 2:30 pm

    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.

  35. Pam Merrill February 27, 2012, 12:51 pm

    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.

  36. antoinette kreutzer February 2, 2012, 4:54 pm

    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.

  37. Leonard Green January 31, 2012, 12:02 am

    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

  38. Cheri Litchfield January 30, 2012, 10:53 am

    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.

  39. P. Taylor January 20, 2012, 10:27 pm

    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.

  40. Patricia Batch December 30, 2011, 1:46 am

    I would like to try Vitamin K, it depends on the cost.

    • Daniel January 14, 2012, 7:34 am

      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.

  41. Douglas December 13, 2011, 9:59 pm

    Even though I already take vitamin K, your comments are informative and support comments I’ve heard other places.

  42. Douglas December 13, 2011, 9:55 pm

    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.

    • Douglas December 13, 2011, 10:03 pm

      Natto has a strange taste.

  43. Colleen November 30, 2011, 5:19 am

    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.

  44. Darlene November 23, 2011, 4:48 pm

    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?

    • Douglas December 13, 2011, 9:25 pm

      Tell your doctor why you are interested in taking vitamin K2, and ask your doctor if it would be possible.

      • Douglas December 13, 2011, 9:28 pm

        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.

  45. Sharon November 6, 2011, 11:32 am

    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!

  46. Julie November 4, 2011, 7:08 pm

    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.

  47. Sue November 1, 2011, 11:34 am

    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.

    • Nancy Scherer November 10, 2011, 1:46 am

      fermented soy does not fall into that category, it is ok

  48. Connie McVay October 28, 2011, 8:05 am

    Does the spinach have to be boiled. I eat it fresh or just wilted.

    • Vivian Goldschmidt, MA October 28, 2011, 3:32 pm

      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!

  49. marie hartley September 19, 2011, 10:25 am

    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?

    • Jeanette January 2, 2012, 2:01 am

      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!!!!

      • Jose L. Suescun December 25, 2012, 7:55 pm

        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

  50. Marcia Hanson September 3, 2011, 5:33 pm

    Why am I no longer receiving the newsletters? Its been a couple of months, and I miss it. Found it very enlightening and helpful.

  51. D. August 28, 2011, 4:16 pm

    I have heard that Vitamin K only available as K1
    (Phytradone). Vivian, please give your take on this.

    • Vivian Goldschmidt, MA August 28, 2011, 10:52 pm

      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.

      • Nancy Scherer November 10, 2011, 1:50 am

        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!

        • Nancy Scherer November 10, 2011, 1:54 am

          also, NATTO is so good for your gut, good bacteria to help absorb all the nutrients in your food..I love it

      • D. August 29, 2011, 4:08 pm

        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?

  52. Savannah Snodgrass August 21, 2011, 10:32 am

    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.

  53. Denise Sanders August 12, 2011, 11:30 am

    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

  54. Tania August 11, 2011, 12:06 am

    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.

  55. Bette July 18, 2011, 1:03 pm

    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?

  56. Lloyd Clayton July 7, 2011, 11:43 pm

    Vivian

    Please call if you ever get time.

    Lloyd Clayton

    Founder, Clayton College of Natural Health

    205-837-5598

  57. Lloyd Clayton July 7, 2011, 11:41 pm

    God Bless You Vivian

    Your work will affect the lives of millions of deserving folks.

    Lloyd Clayton

    Founder, Clayton College of Natural Health

  58. MARY June 12, 2011, 11:34 am

    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

  59. Nancy June 5, 2011, 9:42 am

    I am so grateful for your research re Vit K as I just read an article in Bottom Line and I do see some other negative reporting. I have had osteoporosis since age 50 inspite of all my weight bearing exercise, so I have been researching my situation for years. I have always been adivsed to take one of the commercial oateo drugs, but because of the long list of horrible SE have never taken any. I happened upon a product of 4 Chinese herbs at http://www.tangonutrition.com called OsteoPhase that I have been taking (not at full rec dose) for 3 years. I did have one F/U bone density after only one year taking the caps, and my total hip and femoral neck readings were improved. I have changed my diet to include much more green leafy veggies and will continue to read about benefits of Vit K. I would be happy to share your article with my customers at http://www.tayloryourevent.com. Please let me know your approval. Thank you.

  60. Teresa June 4, 2011, 10:50 pm

    I have been diagnosed w/ osteo arthiritis and i am taking naproxen 500mg 2x daily and I take 3,000 mg of calcium w/vit d and flex joint daily. I drink the milk I have lost 11 lbs but i dont know what else to do and if you can tell me if the med naproxen is a meds i need i will start the vit k supplement and see how this works. thanks for the info. it helps

  61. sylvia tan May 11, 2011, 4:17 pm

    If VitK helps blood clot, HOW can it cause nose bleeds. Hesitatant to consume VitK for bone health IF it could cause my blood to thicken which in layman’s terms is opposite of blood thinning effects which are recommended to prevent stroke and heart problems. Pls clarify. From – Owner of Save Our Bones Book

    • Vivian Goldschmidt, MA May 13, 2011, 3:38 pm

      Sylvia, Vitamin K deficiency actually causes nosebleeds – not the other way around. From the Linus Pauling Institute website (http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/):

      “Overt vitamin K deficiency results in impaired blood clotting, usually demonstrated by laboratory tests that measure clotting time. Symptoms include easy bruising and bleeding that may be manifested as nosebleeds, bleeding gums, blood in the urine, blood in the stool, tarry black stools, or extremely heavy menstrual bleeding. In infants, vitamin K deficiency may result in life-threatening bleeding within the skull (intracranial hemorrhage)”

      • Guy August 17, 2011, 4:52 am

        Vivian, I have seen vitamin K stop nosebleeds first hand. Many years ago, I told a co-worker to get some to stop his frequent nosebleeds. For 90 days he had none. Then he ran out and within a week had another nosebleed. The fellow would eat a $100 bill before he would eat any spinach.

        Most K-2 marketed today is extracted from Natto, which is a fermented soy product. The fermentation undoubtedly produces many compounds other than K-2, and some of these compounds are likely carried along in the extraction process. Nosebleeds could be a reaction to one of these compounds — like a food sensitivity.

        Anyone who gets nosebleeds and thinks its ‘from vitamin K,’ should try a different brand produced by a different method.

  62. Arlene May 9, 2011, 12:24 pm

    My Ultra Vitamin for Woman has 150mcg of Vit.K?Is this too much and can it be harmful?

  63. J. Jeffries April 25, 2011, 5:28 pm

    Appreciate all your good recommendations.

  64. Arlene April 7, 2011, 3:49 pm

    Again, thanks for the great information. Arlene

  65. Joyce E Hall April 3, 2011, 12:33 am

    Vivian, I too have osteoporosis with -260 and -280 in my hips. I also have a Clotting disorder. Anti Cardio Lipid. I have only had one Blood clot and that was due to an injury of my left ankle eightteen years ago. I do eat all of the veggies. I now a have a normal D level and am trying to keep it so I will absorb the Calcium you reccomended. AlgeCal. I am walking and trying to add additiona steps and use wrist weights. I have desire but I run out of time. I still work 24-30 hours caring for Three little girls 5, 3. and 1. Believe me I get lots of exercise with these little girls. I am all for “Saving my bones” and I am reading and rereading all your good advice. I even sent in and got another SaveourBones program for my friend Tina. I share part of her house. We are good friends and are encouraging eachother. She is an Osteopenia Girl and took those nasty Dr. drugs but quit them all together. Thank God she has not had a fracture. We both want to Save Our Bones. So we can with your help and our change of diet and added /vitamins. We want to be healthy as we enter the senior years of our lives. Thanks for your interesting articles. I do try to comment on those I can. I wish I had known about you before this problem. Best Regards and I am getting lots from your program. Joycccc

  66. Shelley April 1, 2011, 10:06 am

    Vivian, I am wondering what the role of vitamin K is if I have already (sadly) had a Reclast yearly infusion (Nov. 2010). Will it over-ride the bisphosphonate problems? Will it help my bones to be made more normal in spite of the bisphosphonates? Thanks!

    • Vivian Goldschmidt, MA April 3, 2011, 1:26 pm

      Hi Shelley,

      Yes, Vitamin K will still help. In fact it’s even more essential if you’ve taken osteoporosis drugs.

      • Jeanette January 2, 2012, 2:24 am

        Vivian Thank you for that answer

  67. Rose Hackett March 23, 2011, 4:54 pm

    Thank you for the information of K2 menoquinone
    and the osteoporosis with fracture. My husband & I have been taking this for over a year now,
    but my bone density does not show improvement in the spine. Hip is stable, 8 months ago.
    K2(45mcg),K1(240mcg)& Natokinase(45mg)capsule.
    VitD 1000 IU & Magnesium 400mg are also taken. Four sisters had fractures, moderate to severe osteoporosis. We all are retired.Please advise,
    if you are busy to respond I can understand. Thank you again. Rose

  68. Rebecca March 8, 2011, 10:42 pm

    How much Vitamin K is too much. My supplement has 150 mg. If you have had blood clots in your legs, is it safe to take?

    • Vivian Goldschmidt, MA March 26, 2011, 4:16 pm

      Hi Rebecca,

      The Adequate Intake for K is 90 mcg for women and 120 mcg for men. But 150 mcg is certainly not too much; 1 cup of chopped broccoli has 220 mcg.

      According to Linus Pauling: “Although allergic reaction is possible, there is no known toxicity associated with high doses of the phylloquinone (vitamin K1) or menaquinone (vitamin K2) forms of vitamin K.”

      Of course, you should check with your doctor about potential clotting issues.

      • LynnCS January 31, 2012, 2:54 am

        Vivian..I am sitting here re reading this post and trying not to cry. I think I am catching on. I never thought I would figure this thing out. There is so much to know. I am on a raw vegan diet and I eat e lots of greens. I decided on the Garden of Life Raw Vitamin Code Raw Calcium. The Vit K is described as K2 derived from Natto but the bottle only describes it as Vit K 200mcgs. It also has 3.8 mgs of Strotium. I couldn’t find any without it. How am I doing. I will get a different one if this isn’t good. Hope to hear from you. This is very stressful to know if I’m doing the right thing. Lynn

  69. Veronica March 7, 2011, 1:53 pm

    Hello Vivian,
    Thanks to your advice, I have been taking vitamin K2 for a couple years.
    Much appreciation,
    Veronica

    • Rebecca March 18, 2011, 10:36 am

      Hi, I ordered my K2 vitamins the other day, and can’t wait to start taking it…I wish I knew about it a day sooner…

  70. Kate Clarke February 25, 2011, 3:03 pm

    My daughter was told by a friend that Strontium, found in the soil in Scotland is good for strengthening bones and that the basic form should not be too expensive.
    What is your opinion about this.

    Kate

    • Douglas December 13, 2011, 9:43 pm

      Have you looked up strontium in Vivian’s book?

  71. Doreen January 12, 2011, 6:50 pm

    Dear Vivian,

    I am on warfarin so Vitamin K foods are a ‘no no’. Enjoy your articles.

    Doreen

    • Kaz Radcliffe February 24, 2012, 11:29 am

      My husband is on warfarin also. His family has a history of blood clotting. What can be taken to help bones without taking vitamin K.

    • Joan July 7, 2011, 9:51 am

      I am on 80mg aspirin plus Plavix and other heart medications. I have stayed away from calcium with vitamin k for that reason.
      jt

  72. Julie December 17, 2010, 2:12 am

    It makes sense to me to take organic forms of calcium. However, I am concerned that these concentrated forms from seaweed are likely to contain toxic heavy metals. Can anyone recommend organic forms of supplemental calcium which are not derived from seaweed?

  73. nicky blunt December 7, 2010, 11:17 am

    cloves have about the most K ..dont they?

  74. Alan November 20, 2010, 10:25 am

    After falling down a flight of stairs whilst working and can nolonger work. The pain is severe enough to now warrant a replacement knee and yet even working in hospitals i am not scared to have the op at all. would vitiman k assist the grow of new gartli ? sorry not used to computer!!as there is none left in my left knee at all so the doc tells me.I would appreciate your comment and avice on this subject very much. Regards Alan Watson.

  75. Clare November 18, 2010, 10:15 am

    I suffered a compression fracture of L1 a year ago while attempting to lift my mother off the floor after a fall. I have tried two different meds orally but was unable to tolerate them and now the specialist is recommending other medications. I have started the Save Your Bones program but the doctor feels given my history this isn’t enough.Does this program help people who have had a fracture?

  76. saundra November 9, 2010, 11:28 pm

    I brought your book.
    I am not on medication anymore. But the doctor when he did a blood test on me said my body was not absorbing Vit D. He had me on 50,000 mg of Vit D per week for three months, but instead of increasing my vit D, it decreased it. Prior to that I was on it for 3 months. ( My bones really ached when I took it. What can I do to help my body absorb Vit D? I was doing better before I took such large doses.

    • Vivian Goldschmidt, MA November 10, 2010, 8:13 pm

      Hi Saundra,

      Take a look at the type of Vitamin D you’re taking. The best and most efficiently-absorbed form of vitamin D is D3 (cholecalciferol) and not D2 (ergocalciferol). Vitamin D3 (up to 2,000 IU’s in the winter) and moderate sun exposure are the best ways to raise your serum levels of Vitamin D.

  77. Katherine Kersten November 8, 2010, 7:55 pm

    I see that you recommend a soy product for Vitamin K. I have had breast cancer two times and was told to stay away from soy. Comments?

  78. P. Miller November 8, 2010, 2:11 pm

    I really want to take a K-2 supplement, and have done so. But everytime I start taking it (50 mcg MenaQ7), I get small nosebleeds. Thinking it could also cause bleeding or a bleed out in the brain, it scares me.
    Couldn’t this be disastrous for some people?
    I’m NOT on any blood thinner drugs.

    P.

    • Guy August 17, 2011, 4:22 am

      Most K-2 marketed today is extracted from Natto, which is a fermented soy product. The fermentation undoubtedly produces many compounds other than K-2, and some of these compounds are likely carried along in the extraction process. Your nosebleeds are probably a reaction to one of these compounds — like a food sensitivity.

      Try to determine how the K-2 you have consumed was produced (from Natto or not). Then try a different brand that is produced by a different method. This will probably solve your nosebleed problem.

    • Pam January 18, 2011, 3:15 pm

      The exact same thing happens to me! Glad I’m not the only one. And I also worried about the brain bleed out. Have tried about 4 times to take the K-2, and get nosebleeds every time. Am not on blood thinners. This scares me.

      • LynnCS January 31, 2012, 3:13 am

        Scares me too. No nose bleeds here, but bruises that don’t go away easily. Hopefully the vit k will help that. I think bleeding is from not enough vit K.

  79. Arlene Stevens November 4, 2010, 10:37 pm

    Thanks for the information I will speak with my doctor in reguards to vitamin K2. In tour debt….Thanks, Arlene

  80. Betty Knaak October 24, 2010, 7:01 pm

    I read the article about Vitamin K. I am schduled for hip surgery. I have been taking asprin for pain. Would that interfere with Vitamin K assimilation? Thank you for the info re Vit K. Betty

  81. kumudini October 21, 2010, 4:03 am

    I find Vivien’s blog really useful, packed with sensible advice . Thank you so much for keeping us in touch . May you be blessed with good health for looking after the interest of others .

  82. Pat D October 19, 2010, 5:54 pm

    The vitimin K article is interesting. I will in-
    crease my intake of green veges. However, I have
    been daignosed with breast cancer and was told not
    to have soy products. What is your
    recommendation for K2 in this case? Thank you
    for the wonderful information.

  83. Elaine October 11, 2010, 8:49 am

    Hello Vivian,
    I was diagnosed with osteo arthritis in my knees 3 years ago. My doctor only suggested that I take glucosamine tablets, as there was really nothing else that could be done medically. I do take the above as well as fish oil, but to be honest nothing really works. I understand the difference between osteoporosis and osteoarthritis, Will anything work or do I have to have a knee reconstruction eventually.

    Thankyou I love your knowledg on these subjects and look forward to trying what ever I can and you recommend. THANKYOU

  84. Sandy pollard October 8, 2010, 2:27 am

    I’m wondering what your opinion is of coral calcium as a supplement. It was very popular a few years ago but I don’t hear much about it anymore.

  85. Marilyn September 5, 2010, 1:06 pm

    I am on Advar (Asthma medication) which causes osteoporosis. My Doctor gave me fosavance and I have been taking it for the last few months. Because I am on a drug that causes osteoporosis should I continue taking Fosavance or do your program.I feel that I am in a situation that I am damned if I do and damned if I don’t.

  86. Luc Chene August 22, 2010, 4:20 pm

    Osteo-K is a 45 mg (not mcg) of vitamin K2 MK4 menatetrenone. It is used in Japan for osteoporosis. This is a huge dose, but other studies found that even at 125 mg of K2 MK4 there is no adverse effect.
    Obviously these studies look at the number of fracture over a period of time between two groups with or without the substance in question. Some people in the 45 mg K2 group did suffer a fracture, so it may be that some in the group lacked Vitamin Kn, but some not, so the results are difficult to interpret in finding the best formula for osteoporosis as of the current state of knowledge.
    I would say that the best is to find a doctor willing to do a follow up with bone formation and none resorption test as well as the amount of Calcium and phosphate in the blood and urine as you add different supplements.
    I would start with the most obvious, 1200 mg Calcium, 500 mg Magnesium, 2000 IU vitamin D3, 50 mcg vitamin K2 and other trace minerals, do the test, then add organic silicon for a month, do the test, then add vitamin K2 Mk4 45 mg and do the test, then add milk basic protein 30 mg and do the test again, throughout these tests, exercise level should be constant.
    This is tedious, but the best way to find out your best formula for increasing bone strength.

    • May June 20, 2011, 1:16 am

      Good idea. I count 4 tests after each additional supplement. But what kind of tests are these?

      Also, will each additional supplement prompts the bones to show mineral improvement? I read on this blog and elsewhere on the net that many patients with osteoporosis show improvement of their dexa scan after 2 years of sticking to an alkaline diet, the right supplement and daily exercise.

      • Jeanette January 2, 2012, 3:40 am

        Hello Vivian and May and Luc Very good comments above. Even if it takes 2 years I’m willing. We have everything to gain and nothing to lose so Why Not? I like the idea of being tested after these supplements are added. I’m a cancer survivor…..I’ve read a lot about diet to prevent reoccurence. Eating an alkaline diet is very important to prevent cancer. Cancer has a hard time growing in an alkaline enviroment. Not eating sugar is very important. Cancer grows fast, it prefers sugar for the quick energy it needs to grow. I intend to kill 2 birds with one stone. Get rid of cancer while building my bones. Sounds like a winner.

  87. Sophie August 14, 2010, 6:28 pm

    Vivian

    I try to eat a lot of all different greens, love saurkraut, eat spinach in all of my salads.
    I do not take any vit k, only what is in my regular vitamin that I take daily. I also take gingo biloba, coq 10 with fish oil with clamari.
    Would taking vitamin K bee too much of a blood
    thinner? Please give me your thoughts. I realy
    appreciate all your efforts to help with the
    problem of osteoporosis. I’m determined to whip
    this problem. One other question…Can you explain to me how bone density is measured. Thanks much

    prob

    • Helen Kimball-Brooke October 17, 2010, 9:39 am

      My nutritionist tells me that spinach binds calcium so it is not recommended for those of us who have osteoporosis. Green, leafy veg: yes. Spinach: no.

      • Vivian Goldschmidt, MA October 17, 2010, 1:59 pm

        Hi Helen,

        Laboratory studies have shown that the oxalates in spinach do interfere with calcium absorption, but the reduction is relatively small. So go ahead and enjoy that occasional serving of spinach if you choose!

  88. Trish Lewis August 10, 2010, 8:33 am

    Thanks Vivian for the news on Vit K2. My doctor told me of the benifits of K2 only a week ago. It is expensive in Australia. $124.00 for 90 capsules. Looking at internet prices. Hoping to find a reasonable price

    • Angelaq November 9, 2010, 2:32 am

      Hi Trish Lewis

      I didn’t know you could get Vit K2 on its own in Australia. I have only found it to be in multi vitamins etc and the amount is tiny. Could you tell me where it can be purchased?

      Thanks

    • Mike Allen October 15, 2010, 1:55 am

      I get my Vitamin K2 at Vitacost.com. 90 softgels, 100mcg from Natto extract + $4.50 shipping (US dollars) It is the best price I have found on a reglar basis. Good Luck!

      • Flo March 22, 2011, 9:56 am

        Vitacost is my supplier also. The Vitamin K2(MK-7) I take is from Natto Extract and is 100mcg.
        I did some research before I bought it. Started taking it six months ago.

  89. Barbara Guthrie August 8, 2010, 9:15 am

    Thanks, Vivian, for your article. Yes, I had heard that Vit K was very good and although I have changed several of my prescriptions including Actonel for the natural alternatives, I am told that I cannot take Vit K because of the awful medicine, Warfarin, which I have to take for a slow leaking Tricuspid valve. However, I do eat the green leafy vegetables that you have mentioned and they do not seem to have an adverse effect. Barbara

  90. William July 31, 2010, 4:09 pm

    Hi Vivian
    I don’t know about everyone else but my suppliment cabinet is getting very full of different vitamins and minerals which I am sure is helping me but it is taking me longer to consume all these than it is for me to have my meal. With all your contacts and connections can you tell us of a complex that would help us cut down on all of these pills. Mabye down to two or three instead of the eleven I am now taking.

    Thank you

    William

  91. Ms. L. Carmel July 26, 2010, 8:09 pm

    Hi! Vivian,
    I Already Eat A Lot Of Foods With Vitamin K In Them.So Hopefully That’s A Good Start. I Also Think You Should Let Your Doctor Know Before You Start A Vitamin K Supplement Program. And Even Though They May Not Agree With You They Should Respect Your Decision To Try It, And Then Have You Take A Density Test To See If It Helped.
    Thank You Again VERY MUCH For ALL YOUR GREAT ADVICE.

    LOVE,
    MS. L.

  92. Zoe Rowe June 16, 2010, 6:05 pm

    I have osteoporosis and I have been taking Vit K for years along with most of the other supplements you recommend in your book — and I have had 4 very bad falls — and not had any broken bones. Of course I don’t like falling and I am very careful now. But I read that Vit D with all the positives it has — also is very good for giving older people better balance and it sure has with me. I feel much younger because I have
    become a lot more stable on my feet and I’m turning 75 this month!
    Also, I love your book. Thanks!

  93. Elizabeth Morrissey June 13, 2010, 7:58 pm

    Hi Vivienne,

    I take CVS Calcium Chews with Vitamin K 40 mcg daily. I thought spinach had oxalic acid in it which blocked calcium absorption. Thanks.

    Liz

    • Roger Valentine, DVM, NMD July 13, 2010, 9:54 pm

      Raw spinach has Calcium Oxalate that is denatured therefore split when cooked – thus the “fuzzy” sensation that you feel when eating cooked spinach verses Raw. To really get a boost one may try drinking a raw juice combo of Spinach/carrot. I have done this at the rate of 16 ounces of spinach w/ carrot for a total of 32 oz/day and many days 2 quarts of this mixture. Ina addition to the Vitamin K and Calcium benefit each 32 ounce portion is some 20+ grams of protein!!
      Thanks for the info on the K1. I was guided to began administering K1 to my small animal patients over a year ago and other than the guidance and the enhancement in general metabolism I knew that there was a greater benefit. Namaste’
      DrRogerValentine.com

    • Diann July 5, 2010, 10:43 am

      Spinach and brocolli also suppress the thryroid. I do not deliberately eat spinach. If I get it in the bags of mixed salad greens, that is the only amount I eat. It seems eating has to be very calculated the more we learn about foods. ugh!

    • Sarla June 24, 2010, 12:05 am

      I am taking spinach two times in a week for the last 3-4yrs. and thankfully no fall no fractures although I am diagonsed with osteoporosis.

      Sarla

  94. nancye Shutt June 10, 2010, 7:38 am

    I have taken coumadin since 1998, and have had to avoid multivitamins with 25% Vit. k. I do eat green veggies and usually can compensate the dosage of the warfarin when I know that I have eaten more than I should have. Everything reacts with coumadin and it is difficult to work all of this out without really paying attention. Once in a while my blood is too thin, but for the most part is stays in the area desired.

    Aging, is not for sissies.

  95. Linda June 3, 2010, 11:21 am

    I have osteoporosis an I am only 58. The drs have no idea why I do as I have been tested for a casue and there is no reason for it..they said must be a throw back genetic thing. Of course no one I know or my family knows has had a problem with any disease. Long and healthy life should be my genetics…not osteoporsis. I tried taking the vitamin K as you suggested and after a few weeks my varicose veins were intolerable. What made that happen??

    • GP June 6, 2010, 10:09 pm

      Osteoporosis is common with people who have Celiac Disease. I know as I was diagnosed at age 43 with Osteoporosis. A three panel blood can help determine if this might be the root cause. All the best GP

  96. Nu Ly June 1, 2010, 7:34 am

    In my powder milk “Ensure”, I get the Vitamine k1, I get the Vitamine k2 from our community source – soft boiled egg.

    Thank you very much, you always look afer us.

  97. Irene Turner May 31, 2010, 1:58 pm

    Dear Vivian, I am doing all I can to improve my bone health and following all your advice. But I am worried by a website I have just read about CODEX ALIMENTARIUS,as it seems they are wanting to ban our vitamins and supplemants and promote taking the dreaded drugs.Irene (UK)

  98. Kathryn McIntee May 30, 2010, 4:50 pm

    Yes I am a great believer in Vitimin K and it is help me enormaousley as I keep snapping my musseles at the chest level, for no reason at all. sinse taking vitamin K carefully belended with other plant based vitimins, I have not had any problem at all about snapping my mussels. I have however a lot to learn, and your information is invaluable thank you very much.

  99. Susan Weston May 25, 2010, 12:14 am

    Vivian,

    Thank you very much for sharing the sources of vitamin K with us. I appreicted.

    Susan

  100. Maria J.Mckenney May 10, 2010, 10:15 pm

    Vivian: Thanks for Help me, you are very nice Lady,Sincer4ely
    Maria J. Mckenney

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