Marc Joseph Nutrition - Blog

A couple of weeks ago, I talked about the importance of adequate vitamin K intake in helping to prevent the calcification (hardening) of blood vessels often seen in heart disease and cerebrovascular diseases, such as stroke and Alzheimer’s Disease.

Just as vitamin K is critical for preventing the calcification of blood vessels, it is also essential for calcifying bones and keeping them healthy and strong.

In a recent study, researchers with the University of Michigan School of Nursing found that the current government recommended intake of vitamin K may not be high enough for peri-menopausal women in order to avoid a decline in bone mass density (BMD).

The protein osteocalcin, which helps to bind calcium to bone, requires vitamin K in order to work properly. Researchers found a higher percentage of inactive (or undercarboxylated) osteocalcin in early post-menopausal women 40-52 years old, indicating that they may have inadequate vitamin K levels in order to prevent bone loss.

The researchers also noted that a decline in estrogen levels may impair vitamin K function in bones even before bone loss can be measured.

Given that:

• Vitamin K is found in significant amounts in only a few foods (e.g., leafy greens)
• These foods are not eaten regularly and in large amounts by most people
• And the results of this study and others like it indicate the importance of vitamin K for maintaining healthy bones

It makes sense if you are a peri-menopausal woman to regularly supplement with this nutrient, preferably with a supplement that contains both primary forms of the vitamin — K1 and K2.

Two Important Notes:

Vitamin K is fat-soluble. It needs to be eaten with a meal containing fat for proper absorption.

Vitamin K also affects blood clotting. People taking blood thinning drugs need to talk with their physicians before supplementing, as increasing vitamin K intake may change the necessary prescription.