I am often asked about bone health and supplements that help bone strength. In mainstream medicine, there are several categories of drugs that can cause some of the most severe side-effects, and osteoporosis drugs are one of the worst offenders. Because of that, many women are wondering what other options they may have to help their bone strength. The combination of Vitamin D3, Vitamin K2, and Calcium are very important, in addition to strength-training exercises. Calcium & D3 will not surprise many people to hear, but the Vitamin K2 might be something new to you. If you take an oral vitamin D supplement (D3 is the BEST source), you also need to add into your food with or take a supplement of Vitamin K2. Dr. Mercola says,
“Vitamin K2 engages in a delicate dance with vitamin D; whereas vitamin D provides improved bone development by helping you absorb calcium, there is new evidence that vitamin K2 directs the calcium to your skeleton, while preventing it from being deposited where you don’t want it — i.e., your organs, joint spaces, and arteries. As mentioned, a large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term “hardening of the arteries.” Vitamin K2 has also actually been found to decalcify certain tissues undergoing pathological (also known as ectopic) calcification.”
These 3 vitamins are synergistic, which means they work together and need one another! I highly recommend getting enough sunshine for your Vitamin D needs, and supplement D3 if you are in artificial light most of the day! For the most part, you should be getting plenty of Calcium in your regular diet without even supplementing.
Suggested dose of a Vitamin K2 supplement as MK-7: 150 micrograms/day
Food sources of Vitamin K2: fermented veggies (i.e. sauerkraut), gouda or brie cheeses, grass-fed beef, egg yolks, liver/organ meats