Building healthy bones is always associated with calcium and vitamin D, but these are not the only requirements. There are also other key nutritional requirements by the body and they must be met too in order to support bone health and develop healthy new bone cells.
It won’t be wrong to say that vitamin K is often ignored when it comes to maintaining strong bones and that’s where people don’t see expected results despite having a calcium-rich diet. Thus, the chances of getting fractures and other bone-related conditions like osteoporosis are still there. If the fracture is serious, surgery might require the application of orthopedic implants. In this blog, we will see the role of “K” in producing and maintaining bone health.
Working of Vitamin K to maintain Bone Health
Vitamin K has a very important role in producing strong and healthy bones. The protein responsible for mineralization and bone cell formation is activated by vitamin K. Bone cells produce healthy bones while mineralization makes bone strong. Thus, the deficiency of vitamin K might delay the activation of the protein and this could be the reason for the weakening of bones.
Now, two forms of vitamin K are there and both are important. Vitamin K1 is known to have a lesser proactive role in bone health than vitamin K2, but the deficiency of any of these could be harmful to your bones.
So, you must be now thinking about where to get these proteins? Don’t worry, we’ll help you out. Calciferous and green leafy vegetables like broccoli, mustard green, kale, spinach, cabbage, and collard greens are good sources of K1. While on the other hand, K2 is produced by bacteria, and hence, it is found in dairy products, fermented foods, poultry, and pork.
Impact of Low Vitamin K Levels on Bones
Proteins that help in the formation of bone cells and mineralization are activated by vitamin K. Thus, there should not be any doubt in your mind regarding the importance of “K” for maintaining strong healthy bones. Now, some serious complications could be noticed if our body doesn’t get enough of this vitamin.
A study has found that consumption of vitamin K less than the daily adequate limit in women increases the chances of getting a hip fracture. Even in men, intake of vitamin K less than the recommended concentration could be the reason for fracture in the hip. This is not only the case; there is a direct correlation between vitamin K and bone density. This means vitamin K deficiency in the body can reduce bone density while making bones prone to fracture and diseases like osteoporosis. The only way to avoid all this is to consume vitamin K-rich foods.
Is it Necessary to Take Vitamin K Supplements?
The decision whether you require vitamin K supplements or not will be taken by the doctor, and it is advised to never take any supplements including vitamin K without consulting a specialist.
If we talk about the impact of vitamin K supplements on bone health, then there is no conclusive statement provided by any concerned authorities. Continuous studies are being performed to identify whether “K” supplements can improve bone density or not. Some of the studies performed earlier did show improvement in bone density while using vitamin K supplements while some showed no impact at all.
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