The Essential Nutrient You Need For Strong Bones That You're Probably Not Getting

Vitamin K source

 

 

U.S. National Library of Medicine

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Prevention

10/19/2015

Calcium is the ultimate bone-building nutrient, right? Just down your three glasses of milk a day, or pop a supplement, and you're good to go—at least that’s the message that's been repeated by countless nutritionists for years. New evidence, however, suggests we should reconsider how much calcium we take and focus instead on an often-overlooked nutrient: vitamin K2.

 

A recent meta-analysis in Osteoporosis International found that K2 supplementation significantly improved bone mineral density and reduced fracture risk in women who already had osteoporosis. Meaning, it helped repair bones that were already weak and damaged—pretty cool, right? The latest research on calcium, however, isn't nearly as glowing. A new review in BMJ found increased calcium intake to be ineffective at boosting bone density or reducing risks of fractures in older adults, with one study author warning it could up your risk of heart attack and stroke.

K2 builds strong bones by activating a protein responsible for depositing calcium into bones and teeth, says Laura Schoenfeld, RD, holistic nutritionist at Ancestralize Me. It also works with vitamin D to reduce activity of cells responsible for bone breakdown.

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