Physical Therapist Margaret Martin answers the question, Vitamin K2 for osteoporosis – is it good for bone health?
You can find her detailed blog post at:
In this blog post, I discuss Vitamin K2 and osteoporosis. Specifically, I cover the scientific research into the role of Vitamin K in improving bone health. I also list the foods high in Vitamin K2, provide the current recommended Vitamin K2 dosage for osteoporosis, discuss Vitamin K2 deficiency, differences between Vitamin K1 and Vitamin K2, and tell you about a Vitamin K2 food source rock star.
Here is a summary of the key points of this article:
1. Some, but not all research, demonstrates that people with osteoporosis can use Vitamin K2 to improve both bone density and bone strength.
2. Vitamin K2 is more effective than Vitamin K1 for improving bone health.
3. The main sources of Vitamin K2 are animal products and fermented foods. A Japanese fermented dish called Nattō is particularly abundant in Vitamin K2.
4. Unless you are actively increasing your Vitamin K2 levels through diet or supplementation, you are likely deficient and have inadequate levels for your bone and heart health needs.
5. Vitamin K2 MK7 dosage recommendation is 150 to 180 µg per day. This is based on the dosage used in most recent research studies.
6. Recommended daily dosage for Vitamin K2 MK4 is 45 mg in Asia and Japan. Other jurisdictions do not provide guidance.
7. Consult with your physician and a Registered Dietitian Nutritionist before starting a Vitamin K2 protocol. This advice is particularly appropriate for people taking anticoagulants.
