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Curious Connection, Part 2: Calcification & K2 to the Rescue
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In my previous blog, I began the discussion around the curious connection between heart disease and osteoporosis. Oddly enough there are many incidences that show these conditions often occur together. There are certainly many shared risk factors like smoking, lack of exercise, poor diet, and hypertension, as I pointed out previously. There appears to be another connection as well, calcification, the accumulation of calcium in the body tissues. 

We obviously want calcification in the bones. That is what provides our bones with structure and strength. Where we don’t want calcification is in our soft tissues, like our blood vessels, heart valves, breasts, or kidneys in the form of stones. When calcium builds up within the walls of our arteries, it can damage the tissue and attract cholesterol leading to the narrowing and hardening of the arteries. Calcium accumulation in the heart’s valves, most commonly affecting the aortic valve, can lead to aortic stenosis. Recently there has been a growing concern that excessive calcium supplementation can contribute to the deposition of calcium in the blood vessel walls increasing the risk of heart disease. 

So how can we ensure that the calcium we are consuming gets deposited in our bones and not our arteries? 

Vitamin K2 to the Rescue

Vitamin K2, a rising star in the vitamin world, can be viewed as the calcium cop. It helps to direct calcium into the bone while stopping it from being deposited in our soft tissues. It does this by having the opposite effect on bones and blood vessels.

In our bones, vitamin K2 activates a protein called osteocalcin. Osteocalcin is secreted by the osteoblasts in your bone (the cells that make new bone). It takes the calcium circulating in the blood and binds it to the bone matrix. However, for osteocalcin to perform this action, it must first be activated by vitamin K2. Vitamin K2 activates the osteocalcin so it can bind to and move the calcium from the bloodstream into the bone. Adequate amounts of vitamin K2 are needed to usher calcium into the bone which in turn makes the skeleton stronger and less susceptible to fracture.

Interestingly, in the blood vessels, vitamin K2 also activates a protein that does the exact opposite. In the blood vessels, vitamin K2 activates a protein called MGP (matrix GLA protein). MCP is produced by the cells of vascular smooth muscle and prevents calcium from being deposited on the vessel walls. 

In the bones, K2 activates the protein that ushers calcium into the bone, and in the arteries, it activates the protein that prevents calcification. This vitamin is key for keeping our bones strong and arteries clear.

Getting enough vitamin K2

Vitamin K2 is different from vitamin K. Vitamin K is most notable for its blood clotting effects and can be found in leafy vegetables. Dietary sources of vitamin K2 include chicken, beef, pork, egg yolks, liver, fermented dairy products (yogurt and some natural, ripened cheeses) from grass-fed animals. Fermented vegetables like sauerkraut and fermented soy foods, such as miso and natto are also a rich source of K2. Vitamin K2 is also produced by our gut bacteria, another important reason why we need to maintain a healthy gut microbiome!

The best way to ensure adequate intake of any nutrient is through food, however, if you have heart disease and/or osteoporosis you may want to consider supplementation. When looking at vitamin K2 supplements you may come across 2 different forms of vitamin K2: MK4 and MK7.  Both have been shown to be beneficial, however, MK4 has a shorter life span, so you have to take it in larger doses and more frequently. MK7 stays in the bloodstream longer, so you need a lower dose. The most recent studies I have seen indicate that MK7 may have a higher efficacy due to its higher bioavailability and longer-acting time in the body. However, MK7 in supplements will often come from soy, so if you are sensitive to soy products you may want to look for supplements with MK4. 

Vitamin K2 also needs to be taken in conjunction with vitamin D. There appears to be a synergistic interaction between these 2 vitamins. Current evidence suggests that supplementing vitamins D and K together might be more effective than the consumption of either alone for bone and cardiovascular health.  Lastly, all fat-soluble vitamins, like vitamins A, D, E, K, should be taken with a high-fat meal to enhance optimal absorption. 

One other note: Although I have seen many claims that vitamin K2 supplements do not have the same blood clotting effects as vitamin K, I have also read that vitamin K2 can interfere with blood-thinning medications like Warfarin and Coumadin. If you’ve been prescribed these drugs be sure to talk to your doctor before supplementing with vitamins K or K2.

 If you are eating a healthy diet that includes grass-fed animal products and/or fermented foods, and have a healthy gut microbiome, you should already have adequate levels of vitamin K2. Unfortunately, testing for vitamin K2 status is not readily available through lab analysis, however, can be tested through SpectraCells’s Micronutrient test. If you are interested in learning more about this test, please reach out to me. 

 

References:

1. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/

2. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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