The Bone-Strengthening Power of Vitamin K

Vitamin K1 is well known for it’s important role in blood clotting, but there is also much scientific evidence that vitamin K plays a crucial role in both the reduction of bone fractures and in reducing abnormal calcifications in the body. This makes it an important nutrient for both bone and heart health.

Vitamin K not only helps preserve calcium in the bones, it aids the dissolution of calcium elsewhere, including in the arteries and kidneys. Studies found that those with a higher dietary intake of vitamin K2 had less heart disease and less calcification of the coronary artery. Also, it was shown that vitamin K1 supplementation slowed the progression of coronary artery calcification.

Remember, when there is an excess of calcium in the blood, there is usually a deficiency in the bones. (See Why I don’t Take Calcium).

Vitamin K1 was shown to increase bone mineral density in rats, and vitamin K2, was shown to improve the quality of bone and strengthen itagainst fracture. Calcium supplementation may increase bone density without improving its resistance to fracture, and at the same time increase calcifications throughout the body.

One study done on rats showed that vitamin K2 in the form of MK-4improved the strength of bones that had been weakened by a magnesium deficiency. (See The Role of Magnesium in Balancing Calcium).

According to Dr. Thomas Levy in his book, Death by Calcium, human studies indicate that supplementing with 45 mg daily of vitamin K2 (MK-4) will sustain bone mineral density and prevent fractures from osteoporosis. He further recommends taking a multi-K formula that includes K1, K2 (MK-4), and K2 (MK-7), as found in a product like Life Extension Super K with Advanced K2 Complex.

The good news is that there is no known toxicity or undesired side effects associated with vitamin K, even when given to newborns or pregnant women.

Even though vitamin K is a blood clotting agent, it does not cause abnormal clotting. You will still want to check with your doctor before taking vitamin K if you are taking a blood thinner like warfarin or have another medical condition.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

The price of my Eat to be Healthy program will go up on Monday. You get a complete healthy eating program for less than the cost of one health coaching session!

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

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Magnesium’s Role in Balancing Calcium

For a review of why I don’t take calcium and how an excess is linked to osteoporosis and other chronic degenerative diseases, read Why I don’t Take Calcium Supplements #1, #2, and #3.

When calcium blood levels are high, you’ll most likely have a magnesium deficiency. Magnesium has been called nature’s calcium channel blocker, helping to keep calcium levels in check.

Studies have shown that excess calcium can contribute to calcium deposits (like kidney stones and atherosclerosis) and that magnesium helps dissolve calcium deposits.

Magnesium helps reduce inflammation by lowering excess calcium in cells that induces inflammation. This, in turn, helps keep calcium in the bones and reduces the risk of other chronic degenerative diseases.

Chronic inflammation due to calcium excess is frequently found in those with cancer. Studies have shown that those with a higher magnesium intake seem to have less risk of colon, lung, and rectal cancers. One study showed that post-menopausal women with breast cancer had a higher calcium to magnesium ratio than those without breast cancer.

It is difficult to take toxic levels of magnesium (check with your doctor if you have kidney problems). As long as an excess of calcium is present inside the cells, magnesium is needed to balance it.

Just like prescription calcium channel blockers, magnesium supplements may lower blood pressure temporarily. In those with already low blood pressure, this may be a problem. If this happens, stop taking supplemental magnesium until your blood pressure returns to normal, and then reduce the amount until it doesn’t have a negative effect on your blood pressure.

Just like vitamin C, if you experience diarrhea when taking magnesium, you can adjust the amount until you achieve bowel tolerance.

The word following magnesium (oxide, citrate, glycinate, malate, phosphate, carbonate, etc.) is called an anion. The anion helps you choose the best supplemental form. Dr. Levy, in his book Death by Calcium, recommends magnesium glycinate in his osteoporosis treatment protocol. He says it is well absorbed, is less likely to cause diarrhea, and is made from the amino acid glycine, which has other nutritional uses in the body.

My least favorite forms are carbonate and oxide, and I take Magnesium Complex, which is a combination of malate and citrate.

A good starting point is to get your blood levels checked for calcium. If you have excess blood levels, consider taking a magnesium supplement. If you do take calcium supplements (I don’t), be sure to take additional magnesium. Calcium helps muscles contract, and magnesium helps them to relax.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

The Addiction Summit is online and free this week!

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.