From the Research
Vitamin K is crucial for bone health, and its importance cannot be overstated, as it plays a significant role in regulating calcium in bones and preventing calcium loss, thereby reducing the risk of osteoporosis. The most recent and highest quality study, 1, published in 2024, highlights the importance of vitamin K and its combination with vitamin D for calcium metabolism and bone health. This study emphasizes that an adequate vitamin K status is required for the carboxylation of osteocalcin and matrix Gla-protein (MGP), which are essential for bone mineralization and strength.
Key points to consider:
- Vitamin K activates osteocalcin, a protein that binds calcium to the bone matrix, and also inhibits osteoclasts, the cells that break down bone tissue.
- There are two main forms of vitamin K: K1 (phylloquinone), found in green leafy vegetables like kale, spinach, and broccoli; and K2 (menaquinone), found in fermented foods like natto, cheese, and animal products.
- For adults, the recommended daily intake is about 90-120 micrograms, as suggested by 2.
- Vitamin K works synergistically with vitamin D and calcium to maintain bone density, making it particularly important for preventing osteoporosis, especially in postmenopausal women and older adults, as noted in 3 and 1.
- While most people get sufficient vitamin K from their diet, those with malabsorption disorders, those on long-term antibiotics, or those taking blood thinners like warfarin should discuss vitamin K intake with their healthcare provider, as mentioned in the example answers.
It is essential to prioritize vitamin K intake, particularly among institutionalized elderly people, to prevent increased bone resorption, as highlighted in 4. However, it is crucial to rely on the most recent and highest quality study, 1, which provides the most up-to-date information on the importance of vitamin K for bone health.