Vitamin K is a vitamin that is under the radar so to speak when
vitamins are discussed. However, its prominence is growing. A fat soluble
vitamin, Vitamin K is best known for its blood clotting ability. Without vitamin
K, blood wouldn’t clot. But research is now uncovering its importance in the
world of osteoporosis and related fracture prevention and bone health,
especially in postmenopausal women, and in prostate cancer prevention in men.
Yorkville Chiropractic and Wellness Centre sees many Toronto men and postmenopausal women in
its Toronto chiropractic practice. To keep osteoporosis at bay,
Yorkville Chiropractic and Wellness Centre shares this new research about the importance of vitamin K.
First, two forms of Vitamin K are most notable: K1
(synthetic phytomenadione) and K2 (synthetic menaquinones). K1 is used to
improve vitamin K deficiency, particularly for blood clotting. K2 may help
reduce cancer and heart disease risk and support the immune system and bone
health. (1) Further, an increased intake of K2 may reduce the risk of prostate
cancer by 35%, while benefits of K2 were most pronounced in those with advanced
prostate cancer. (2) Now, the latest venture into the benefits of vitamin K has
been its tie to bone health.
Though some conflicting research is published about vitamin
K’s benefit for bone health and osteoporosis prevention, the positives are
positive enough to get the attention of your Toronto chiropractor.
Toronto chiropractic patients with osteoporosis will want to know
this. And Yorkville Chiropractic and Wellness Centre is ready to discuss the appropriateness of adding
vitamin K to your diet. But why, how and how much?
Why should Toronto osteoporosis patients consider
vitamin K? Low vitamin K1 intake and low plasma vitamin K1 levels are
associated with low bone mineral density and increased osteoporotic fracture
risk in postmenopausal women. (3) A review of the literature shared positive
proof that menatetrenone (synthetic vitamin K2) reduces fracture incidence in
postmenopausal women with osteoporosis and modestly increased lumbar spine bone
mineral density. (4) Vitamin K appears to help osteoporosis via an unusual
catabolite (CAN7C) researchers hadn’t looked at before. So when vitamin K
attached to this catabolite, bone loss was greatly limited. (5) Another
research article reports that vitamin K regulates bone and cartilage
mineralization. It suggests that the clinical recommendations for vitamin K may
be too low, putting older adults at risk of fractures and osteoarthritis. (6)
Eat green, leafy vegetables like kale, spinach, mustard
greens, and broccoli. They are some of the best sources of vitamin K1. (7)
K2 as a plant food source is a little difficult to find except in fermented soy
foods like miso and tempeh. (7)
Supplementation of K2 is likely the best for
those who need it.
How much? Research by the National Health and Nutrition
Examination Survey (NHANES), a reliable study of over 16,000 people about their
diet and supplement intake, reports that only 33% of the studied population had
total usual intakes of vitamin K above the adequate intake recommendation when
food and multivitamin/mineral use was considered. (8) The dose typically
recommended clinically is 45 mg/day. (5)
So contact Yorkville Chiropractic and Wellness Centre today about your vitamin K
status, osteoporosis and diet. Toronto chiropractic care at
Yorkville Chiropractic and Wellness Centre is all about your health!