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The Little-Known Nutrient Critical to Your Bone Health

We all know how important calcium is for optimal bone health.

Foods such as leafy greens and low-fat dairy are often recommended as bone building powerhouses.

Yet, despite all the press that calcium gets, it is not the only important nutrient when it comes to building and maintaining strong bones.

It turns out that a little-known vitamin called vitamin K is extremely important in treating and preventing degenerative bone disease such as osteoporosis.

What is Vitamin K?

First identified by researchers in 1930, vitamin K has long been known for it's important role in promoting blood coagulation and forming blood clots. This is actually where the "K" in vitamin K comes from - the German word “koagulation.” Due to this property of vitamin K, doctors routinely advise those taking anticoagulation drugs to avoid foods high in vitamin K.

Two types of vitamin K have been identified. Vitamin K1 and Vitamin K2. Both are important to health but but a deficiency in K1 is almost unheard of. K2, on the other hand, is often deficient in many people. Especially those with bone health issues.

It turns out this is because vitamin K does a lot more in the body than help clot the blood.

Vitamin K and Bone Health

There are a myriad of studies showing vitamin K's role in bone health. Vitamin K has been shown to be involved both building strong healthy bones as well as preventing the deterioration of bones with age.

Vitamin K also works in conjunction with vitamin D to coordinate the production of specialized cells called osteoclasts that break down weak old bone so that new strong bone can take its place.

As you can see, vitamin K plays a vital role in the maintenance of bone health. Therefore it should be a top priority to ensure adequate consumption of this valuable nutrient from both diet and supplementation.

Sources of Vitamin K

As noted earlier, vitamin K1 is rarely, if ever, deficient in most people. This is because vitamin K1 is abundant in many commonly consumed foods including:

-Leafy greens like spinach, kale, broccoli, and chard
-Fruits like grapes, kiwi, and avocado
-Herbs such as parsley and cilantro

Vitamin K2, however, is important to obtain from external sources. K2 is a fat soluble vitamin which means it mostly found in fatty foods.

Food sources of vitamin K2 include:

-Grass-fed dairy such as butter, ghee, cheese, cream, full fat yogurt, and full fat milk.
-Grass-fed and pasture raised meat
-Fatty fish
-Free-range and pasture-raised eggs
-Fermented foods

While it is highly beneficial to obtain vitamin K from dietary sources, it can be difficult to meet your daily requirements from food alone.

That's why we recommend supplementing with high quality vitamin K2 as is found in our Silical 2 formula.

How Much Vitamin K Should You Consume?

It is recommended that women consume around 90 micrograms of vitamin K per day while men should aim for closer to 120 micrograms.

One serving of Silical 2 combined with adequate intake of dietary sources of vitamin K will ensure that your bones stay strong and healthy.

 

References

  1. https://www.medscape.com/viewarticle/509074_4
  2. https://saveourbones.com/vitamin-k-osteoporosis/
  3. https://www.doctorshealthpress.com/food-nutrition/the-role-of-vitamin-k-in-bone-health/

 

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