Vitamin K2 for Osteoporosis

December 11, 2019 0 By Ewald Bahringer

Hi, I’m Margaret Martin at MelioGuide, and
today, I’m here to talk about one of my favorite things, which is something that helps bones. And the topic today is on vitamin K2, specifically. I was recently listening to a podcast and
featured on the podcast was Dr. Goodman, who was primarily talking about heart health because
he is a lipidologist, a specialized cardiologist of New York. And he actually, in his podcast, was explaining
the importance of K2, not just for the heart and the blood vessels, but for our bones. And I was like, “Wow, really?” Because I had so often heard about vitamin
K and the importance of K in bone health, but I never understood it. So, one of the things that he explained was
that vitamin K’s role is to, on a simplistic way, keep the calcium that is important in
our diet, out of our blood vessels and in our skeleton. And so, the way in which it does that is that
we have a protein called osteocalcin that is floating around in our bloodstream, and
it’s really important in bone building. And it needs calcium to help build bone, but
it needs a byproduct to help that calcium. And that byproduct…not really byproduct,
I guess it’s a cofactor, it’s a helper in the calcium so that the calcium can bind to
the osteocalcin, so that it can build our bone, but that helper is vitamin K. And so, it’s like of a sudden, like, well,
that so makes sense in terms of studies where people are taking lots of calcium, but they
never looked at how much K they were taking, and the calcium was coating their arteries. And so, where everybody was concerned about
how much calcium everybody’s getting, and not looking at all the other essential nutrients
in our diet. So, you might be wondering, “Where do we get
vitamin K?” So, vitamin K comes in a lot of wonderful
foods that we already recommend for bones, kale and spinach, and green, leafy vegetables
such as Chinese cabbages. All these things that are already, you know,
very great in terms of alkalinity. It also is present in soy and olive oils,
some fish, and eggs. So, you know, you might want to do the math
one day, and figure out how much K you’re getting on a regular basis in your diet. And if you feel like you’re not getting enough
K, you might be wondering even how much you should be taking. So the recommendation by Dr. Goodman for postmenopausal
women is in the range of 180 micrograms per day. So, if you are not getting that level in your
diet, you might consider supplementing. So then, the next question is, what type of
K do I supplement with? Because there are many types of K on the market. So, the most bioavailable appears to be, or
beneficial, is K2. And when it comes to K2, there’s even, sort
of, a division as to what type of K2. There’s an MK4 and MK7 and it appears that
MK4 has been used as the type of vitamin K in many studies, but that MK7 is, you know,
just one step better in that it appears to have a longer half-life from MK4. But I think either one would be a very beneficial
addition to your bone health. And so, word of caution, one is…and I’m
not as sure about the MK7 in terms of people who have a soy allergy because MK7 is derived
from fermented soy, so it’s bacteria that comes from fermented soy. And the other word of caution is for individuals
who are on anticoagulants. So, it’s not that K is negative for someone
who’s an anticoagulant, even though K is very essential for blood clotting. It’s more that…it’s important that you’re
on a steady state of K. So, if you’re started on anticoagulant therapy,
and you’re already on a supplement, make sure you speak to your doctor. But as long as you’re maintaining that level
of K throughout your anticoagulant course, then it actually seems to actually enhance
the Coumadin, or whatever anticoagulant medication you happen to be given. As with all supplements that you’re considering
to add into your diet, you should speak with your pharmacist or your physician about adding
the K2. And so, I hope that this information on K2
gives you one more piece to your puzzle in making sure that you have optimum bone health. Thanks for tuning in.