Adding more vitamin K to your diet could lower your bone fracture risk

Bone fracture prevention plays a large role in our health as we age, as a broken bone can be a debilitating event and can result in disability, less independence, and increase a person’s mortality risk.

Now, data released from Edith Cowan University’s Nutrition and Health Innovation Research Institute in collaboration with the University of Western Australia has revealed increasing your vitamin K intake can help to lower your risk of fractures in older age.

Breaking bones can be lifechanging events — especially as we age, when hip fractures can become particularly damaging. But research from ECU has revealed there may be something simple you can do to help reduce your risk of fractures later in life.https://t.co/a4bv2PPR8w pic.twitter.com/gjUQ8pYPRz

— Edith Cowan University (ECU) (@EdithCowanUni) November 28, 2022

The study, involving 1,400 older Australian women over a 14.5 year period, assessed the relationship between fracture-related hospitalisations and vitamin K1 intake, finding women who ate more than 100 micrograms of vitamin K1 consumption (one-to-two serves of vegetables a day) were 31 per cent less likely to experience any fracture compared to the women who ate less than the recommended amount of 60 micrograms per day.

Raise your hand if you love kale! Packed into these green leaves are loads of vitamin K, which works with calcium and vitamin D to keep your bones strong and healthy. https://t.co/k8uUdrGihK pic.twitter.com/Ga7Vs4f4RQ

— WebMD (@WebMD) June 17, 2022

The results further demonstrated that those who consumed the highest amounts of the vitamin were able to cut their risk of hospitalisation almost in half to 49 per cent.

Study lead Dr Marc Sim said the research suggests optimum vitamin K consumption should be around 75-105g per day.

Brussel sprouts contain vitamin K, which is known to strengthen #bones therefore reducing risks of fracture.

They contain #calcium and works together with #collagen to promote bone strength and flexibility. pic.twitter.com/Ss6gfY9ghE

— Wellness Pinnacle (@WellnessPinnac1) January 25, 2022

“Consuming this much daily vitamin K1 can easily be achieved by consuming between 75-150g, equivalent to one to two serves, of vegetables such as spinach, kale, broccoli and cabbage,” he said.

“It’s another reason to follow public health guidelines, which advocate higher vegetable intake including one to two serves of green leafy vegetables — which is in-line with our study’s recommendations.

“Our results are independent of many established factors for fracture rates, including body mass index, calcium intake, Vitamin D status and prevalent disease.

“Basic studies of vitamin K1 have identified a critical role in the carboxylation of the vitamin K1-dependant bone proteins such as osteocalcin, which is believed to improve bone toughness.

“A previous ECU trial indicates dietary vitamin K1 intakes of less than 100 micrograms per day may be too low for this carboxylation.

“Vitamin K1 may also promote bone health by inhibiting various bone resorbing agents.”

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.