Vitamin K2 Helps Osteoporosis
Several studies support the role of Vitamin K2 in improving bone health. A three year study from the Netherlands looked into the effect of Vitamin K2 supplementation in the form of low dosage of Mk7 and its affect on the bone mineral density and bone mineral content of the lumbar spine, total hip and femoral neck. The research team also measured bone strength at the femoral neck.
The findings showed that Vitamin K2 intake significantly decreased age-related decline of both BMC and BMD in areas with the most trabecular bone: the spine and the femoral neck. It also showed an improvement in bone strength in the femoral neck and a decreased loss of height in the lower thoracic vertebra.
Are Vitamin C Rdis Inadequate
RDIs for vitamin Cwase set back in 1996 using healthy volunteers. But researchers arent convinced theyre on par with the actual optimal intake, which many believe to be much higher.
Vitamin C gets used up much quicker during periods of acute illness, as well as chronic inflammation. Chronic, low-grade inflammation, which affects the majority of people over the age of 50, also plays a major role in osteoporosis. This further indicates that the RDI provides less than optimal support for healthy bones. The tolerable upper limit for vitamin C is 3,000 mg/d, but the research evidence suggests that intakes up to 4,000 mg/d are well tolerated in the general population.
Recent studies show between 1017% of the US population is vitamin C deficient. This isnt surprising given the number of very common factors that increase our risk of vitamin C deficiency, which well learn more about in the next section.
Why Are Calcium And Vitamin D Important For Bone Development
Theres a reason why I am including discussion of calcium and Vitamin D supplementation in the same article. Not only are these the two nutrients that I am asked about most frequently , but the two are highly connected when it comes to bone development.
Vitamin D is the key to calcium absorption. To paraphrase noted Vitamin D researcher Dr. Michael Holick, you can swim in calcium and it will do no good unless you have adequate Vitamin D. Specifically, without Vitamin D your body can only absorb 1015% of dietary calcium so even if calcium is present, the body cant use it! When vitamin D is added, the absorption of dietary calcium increases to 3040%. So, both calcium and vitamin D are necessary to prevent osteoporosis including postmenopausal osteoporosis.
It all comes to down to whether you are getting the right amounts of calcium and Vitamin D, as well as other key nutrients. Lets explore this in greater detail.
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Too Much Of A Good Thing
Some professional societies encourage people to take as much as 5,000 IU to 10,000 IU of vitamin D each day. This study provides new information that might prompt some to rethink those recommendations.
âThis is further evidence that high doses are not advisable,â says Dr. Manson. âIn terms of bone health, once you get to a certain level of intake, increasing that amount isnât going to be beneficial.â
There is also some evidence that people are overdoing vitamin D supplementation on their own. Researchers looking at national survey data gathered from 1999 to 2014 found a 2.8% uptick in the number of people taking potentially unsafe amounts of vitamin D that is, more than 4,000 IU per day, according to a 2017 research letter published in JAMA. And during the same time period, the number of people taking 1,000 IU or more of vitamin D daily increased nearly 18%.
However, while most people should stick to a moderate daily dose of vitamin D, some people do need higher amounts, says Dr. Manson. These include people with conditions that prevent the body from properly absorbing nutrients, such as Crohnâs disease or ulcerative colitis and people who have had gastric bypass surgery. But in most people, high doses are unnecessary, and potentially harmful.
How Much Vitamin D For Osteoporosis Is Enough
As we age in life its important to understand changes that occur in the body and how we can shield our health for longevity. Osteoporosis affects nearly 20% of women and 5% of men over 50 according to the CDC.1 People who suffer from osteoporosis are more likely to break bones, especially in the hips, forearms, waist and spine. With many treatments available Vitamin D is one of the most reputable but it begs the question. How much Vitamin D for Osteoporosis is enough?
Garden Of Life Mykind Plant Calcium
If you wish to get an option that is 100% plant-based and perfect for people who follow a vegan lifestyle, the Garden of Life alternative is a great choice. The calcium and magnesium blend includes vitamin D3 from lichen and vitamin K2 to support your bone health and reduce the risks of osteoporosis.
The supplement is easily digestible since it is made from real food, with mineral and vitamins that originate from over 20 distinct fruits and vegetables. The tablets are small and shaped to be easy to swallow with just a little sip of water. It is one of the few options on the market that is USDA Organic certified, Non-GMO Verified, and that does not include synthetic binders or fillers.
Whats more, the formula is entirely gluten-free and does not utilize any common allergens. Each of the 180 tablets contains 800 mg of calcium which originates from organic algae.
This product really aims to make its name proud since it is 100% plant-based and therefore perfect for people who choose to follow a vegan lifestyle.
The standard calcium and magnesium blend also includes vitamin D3 from lichen as well as vitamin K2, both of which support overall bone health and also reduce the risks associated with osteoporosis.
Another bonus is that this supplement is easily digestible since it is made from real, natural food with minerals and vitamins that come from over 20 distinct fruits and vegetables.
Vitamin K2 Mk7 Dosage Recommendations
The 2013 study in the Netherlands discussed above used a dosage of 0.18 mg/day of Vitamin K2 Mk7 supplements.
In his book, Vitamin K2: The Missing Nutrient for Heart and Bone Health, Dr. Dennis Goodman, a cardiologist in New York City, also recommends between 150 to 180 µg/day of MK-7 Vitamin K2 .
If you are not getting that level in your diet, you might consider supplementing. However, you should be cautious about the type of Vitamin K2 you take. Discuss your needs with your physician and take into account your health status and medical history.
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A Study Shows That For Many People Less Is More When It Comes To Vitamin D
There’s no question that vitamin D can help build strong bones. But there may be a sweet spot when it comes to how much.
A study published in the Aug. 27 issue of JAMA found that, compared with people who took moderate amounts of vitamin D, adults who took large amounts daily not only didn’t see additional gains in bone density, but in some cases ended up worse off.
“People often assume that if some is good, more is better,” says Dr. JoAnn E. Manson, the Michael and Lee Bell Professor of Women’s Health at Harvard Medical School. “This is generally not the case, and certainly is not true of vitamin D. While there is no question that vitamin D and calcium are essential to bone health, it appears that very high doses of vitamin D don’t provide further benefits for bone health and may actually have a harmful effect.”
Good Findings No Big Surprise
Vitamin Cs direct role in bone health has unfortunately not yet stirred up the mainstream medical community, which still continues to ignore it as a crucial micronutrient for bone health. Chances are that your doctor never mentioned to you the importance of getting enough Vitamin C for your bones.
The same cannot be said about the Save Our Bones community. From the get-go, the Osteoporosis Reversal Program includes Vitamin C as one of the Foundation Supplements. Plus I write in the Program that the current Recommended Daily Allowance of 60 mg is much too low to support bone health.
Ill discuss dosage in more detail a little later, because first, Id like to give you a quick snapshot of Vitamin Cs function as
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Healthy Eating And Vitamin D Supplements
Eating a healthy, balanced diet is recommended for everyone. It can help prevent many serious health conditions, including heart disease, diabetes and many forms of cancer, as well as osteoporosis.
Calcium is important for maintaining bone health. Adults need 700mg a day, which you should be able to get from your daily diet. Calcium-rich foods include:
- leafy green vegetables
- fortified foods such as most fat spreads and some breakfast cereals
- dietary supplements
However, it can be difficult to get enough vitamin D from foods alone. So, consider taking a daily supplement containing 10 micrograms of vitamin D.
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How Do You Get Vitamin D And Calcium
Your body makes Vitamin D when your skin is exposed to sun, but several factors limit its creation:
Living anywhere in the country above latitude 33 degrees
Wearing sunscreen to protect against melanoma
Having naturally dark skin
Aging, which changes absorption ability
The amount of sun you would need to achieve normal blood vitamin D levels is probably more than is safe for your skin, so most people may need supplements to achieve a normal vitamin D level.
Either form of vitamin D benefits the body, but very few foods naturally contain the nutrient or are fortified with it. Thats why doctors recommend supplements to make up the difference. Foods containing vitamin D include:
Cod liver oil: 400-1,000 IU per teaspoon
Wild caught salmon: 600-1,000 IU per 3.5 oz
Farmed salmon: 100-250 IU per 3.5 oz
Canned salmon: 300-600 IU per 3.5 oz
Canned sardines: 300 IU per 3.5 oz
Canned mackerel: 250 IU per 3.5 oz
Canned tuna: 236 IU per 3.5 oz
Fresh shitake mushrooms: 100 IU per 3.5 oz
Sundried shitake mushrooms: 1,600 IU per 3.5 oz
Egg yolk: 20 IU per yolk
Milk, orange juice, infant formula, yogurt, margarine, butter, cheese and breakfast cereals are often fortified with vitamin D.
Calcium is found in:
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New Chapter Calcium Supplement Bone Strength
While other options on the market get their calcium from limestone rock, since it is a cheaper source, the Bone Strength formula gets its mineral from plants. This feature allows the supplement to provide you with a holistic solution to bone health. Some additional ingredients you will find are magnesium, 70+ whole-food trace minerals and a proprietary blend of vitamins K2 and D3.
The unique formula allows this supplement not only to help support bone strength and bone density but also movement, joint function, and joint flexibility. Apart from helping your body absorb the Calcium, Vitamins K2 and D3, it will also function to help maintain artery health, and support the well-being of your heart.
One bottle contains 90 slim tables that are very easy to swallow and that will provide a slow and steady release. It is worth noting that since the minerals come from plants, this option is not gluten-free.
The main advantage of this product is that while other options on the market get their required calcium from the cheaper limestone rock, this one gets its much-needed mineral from plants.
This feature allows it to offer a holistic solution to bone health, especially due to the additional ingredients like magnesium, 70+ whole-food trace minerals, and even a proprietary blend of vitamins K2 and D3.
Due to this unique formula, this supplement not only supports bone strength and bone density but its also great for movement, joint flexibility, and joint function.
Should You Take Vitamin D3 With K2
Vitamin D3 and K2 are fat-soluble vitamins and compete for uptake if taken together. Later in this blog I get into some detail about the nature of this competition and identify the research that supports these findings.
Health professionals recommend that you take these fat-soluble vitamins three hours apart to reduce the competitive interaction between them and improve the absorption of the individual vitamins.
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Vitamin D And Osteopenia
Getting at least 10 minutes of daily sunlight helps to prevent osteopenia and fractures, says Torpy. According to the NOF, if you are over 50 years old, you need 800 to 1,000 IU of vitamin D daily to protect your bones from osteopenia. To reach these amounts, you probably need a vitamin D supplement. Ask your doctor to check the vitamin D level in your blood. The Office of Dietary Supplements considers a serum 25-Hydroxyvitamin D level of greater than 50 nmol/L adequate for bone health 2.
- Getting at least 10 minutes of daily sunlight helps to prevent osteopenia and fractures, says Torpy.
- According to the NOF, if you are over 50 years old, you need 800 to 1,000 IU of vitamin D daily to protect your bones from osteopenia.
Study Characteristics And Quality Assessment
The basic characteristics for DIVCF with risk of osteoporosis are shown in Table 1. In our study quality assessment, the studies received a quality score of 5, indicating that the methodological quality of the studies was generally good.
Table 1. Characteristics of the studies included in the Meta-analysis.
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Best Food Sources Of Vitamin C
Youll find that the top vitamin C food sources are all plant foods. While citrus food may be the most common association, there are a whole host of excellent sources of vitamin C.
Acerola Cherry, also known as Barbados cherry, is one of the highest food sources of vitamin C. One cup provides a whopping 1,644 mg! But this berry is most commonly found in supplement form because it decomposes within five days of harvest!
The following are the top food of vitamin C:
|FOODS RICHEST in VITAMIN C|
- Ascorbyl palmitate
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Additional Benefits Of Vitamin C
Vitamin C deficiency isnt common in America but should be taken seriously since this nutrient is a powerhouse of potential health benefits .
About 7% of adults in the United States suffered from a lack of this essential nutrient between 2003 and 2004. There are several groups of people that are at increased risk of developing this deficiency, like those who suffer from alcoholism or anorexia.
That also includes people who are low income, smoke, are on dialysis, or have a severe mental illness. Even so, its possible for everyone to get enough vitamin C intake to reap the health benefits .It should be noted, though, that everyone is different. Theres no doubt that vitamin C is essential and healthy, but not everyone will experience the same beneficial effects in the same way.
And you might have heard about some purported benefits, like protecting against eye diseases such as age-related macular degeneration, but there isnt enough research to back up those claims. You can read all about the health benefits here, but particularly noteworthy effects of vitamin C include:
- Reduce the risk of chronic diseases
- Protect against certain cancers
- Improve immunity
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Sunburn And Skin Damage
If your skin is exposed to the sun for more than 10 minutes, always use sunblock or sunscreen. And avoid exposing your skin to direct sunlight in the middle of the day when the sun it at its strongest.
Dont be tempted to not wear sunscreen for long periods to increase your vitamin D levels. You may do more damage to your skin than good for your bones.
Babies and children have very sensitive skin, so need careful protection.
Vitamin K Recommended Intake Deficiency And Assessment
The recommended daily intake or adequate intake of vitamin K is aimed at ensuring normal blood coagulation . There is some variability of these recommended target values across various organizations. The National Academy of Medicine in the US stated the AI of vitamin PK at 120 Î¼g/day for adult men and 90 Î¼g/day for adult women . The World Health Organization and the Food and Agriculture Organization recommended dosages for vitamin PK at 65 Î¼g/day for men and 55 Î¼g/day for women, based on a calculated requirement of 1 Î¼g/day/kg body weight . Finally, the European Commission has established a recommended daily allowance for vitamin K at 75 Î¼g/day . In 2012, the Italian LARN , proposed by the Human Nutrition Italian Society suggested an intake of vitamin K stratified for age .
However, the studies carried out so far have suggested that a relatively higher vitamin K intake is required for bone and vascular health. Since vitamin K is stored mainly in the liver where it is used for the maintenance of the normal coagulation balance, a greater amount is required for extrahepatic tissues . A Tsugawa et al., analyzed 1183 healthy adolescents, elaborating a new method for estimating vitamin K intake by a logarithmic regression equation. Authors showed that bone metabolism requires more vitamin K than blood coagulation: 155â188 and 62â54 Î¼g/day, respectively .
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The Calcium And Osteoporosis Connection
Osteoporosis is a silent disease characterized by loss of bone mass. Due to weakened bones, fractures become commonplace, which leads to serious health risks. People with osteoporosis often dont recover after a fall and it is the second most common cause of death in women, mostly those aged 60 and older. Men are also at risk of developing osteoporosis, but typically 5 to 10 years later than women. For most people, osteoporosis is preventable, and getting enough calcium in your diet is the first place to start.
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|Source: National Institutes of Health|