Vitamin K2 helps prevent and treat osteoporosis – new research
Taking vitamin K2 supplements appears to have a positive impact on bone mineral density in women who have been through menopause. As well as maintaining and improving bone mineral density, vitamin K2 supplements reduce fracture incidence.What is vitamin K?
Vitamin K is a group of vitamins. Vitamin K1 is involved in blood clotting and is found in leafy greens and some other vegetables. Vitamin K2 benefits bone and heart health and is largely obtained from meats, cheese and eggs. Some research suggests that vitamin K2 could be used to treat osteoporosis but the findings are conflicting.What does the new research show?
Experts analysed 16 trials involving 6,425 people. People who took vitamin K2 supplements tended to enjoy positive effects on bone mineral density and lower risk of fracture. The team concludes that “vitamin K2 can indirectly promote bone mineralization and increase bone strength.”Eat vitamin K2 for strong bones
If strengthening bones is high on your list of priorities, evaluate if you are getting enough vitamin K2, experts suggest on page 10. Supplements are great… but choosing foods that we know have a positive impact on our health is empowering. A team at www.webmd.com has dug through research to establish eight foods with a high vitamin K content:
- Natto is a Japanese dish made from fermented soybeans. It’s high in many nutrients that promote good gut health and is the richest source of vitamin K2 available. One tablespoon of Natto contains 150 micrograms of vitamin K2, about twice the recommended intake.
- Though most vitamin K2 sources are animal-based, eel offers a seafood alternative. There are 63 micrograms in a 100-gram serving of eel, meeting your recommended level for the day.
- Cheese is one of the best sources of vitamin K2. However, they’re also high in saturated fats and calories, so you should moderate your portions. Vitamin K2 content varies based on the cheese, and increases with age across all types.
- Beef liver is one of the most nutritious meat products you can eat, containing your entire daily requirement for nutrients like vitamin A, riboflavin, folate, and copper. A 100-gram serving also has more than 11 micrograms of vitamin K2, making it the best meat-based source of the vitamin.
- If you’re not a fan of organ meats, turn to chicken for your vitamin K2. With 10 micrograms per 100-gram serving, chicken has five to 10 times the vitamin K2 content of beef or pork.
- Just a tablespoon of butter has 2.1 micrograms of vitamin K2. However, that same tablespoon contains about 100 calories and 11 grams of fat, so make sure to keep your servings small to avoid potential health risks and unwanted weight gain.
- Sauerkraut is fermented cabbage with a distinctive sour flavour. Like with natto, this fermentation process offers many health benefits, like promoting good gut health and boosting immunity. With 2.75 micrograms per half-cup, sauerkraut is also a great source of vitamin K2.
- An egg yolk can contain 67 to 192 micrograms of vitamin K2. This amount depends on what the hen eats, however. Most chicken feed is fortified with vitamin K, and this content passes onto the egg. But chickens fed corn or soy-based diets are more at risk of vitamin K deficiencies.
2024 ISSUE 4
