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Increase your bone mineral density (BMD) with these three vitamins...

by , 06 May 2013

A recent study from Greece involving a cohort of postmenopausal women had one group drinking milk fortified with calcium and vitamin D... And another group drinking milk further fortified with vitamins K1 and K2.

Bone mineral density (BMD) increased in both groups. But the subjects in the group taking the vitamin K had significant BMD increases in the lower spine.

Vitamin K boosts levels of a protein your body requires to use calcium in bones.

In a different three-year study out of the Netherlands, about 120 middle-aged women took 180mcg of vitamin K2 daily. Another group of 120 took a placebo.
The women in the placebo group showed a significantly greater decline in bone mineral density at the end of the study.
Vitamin D has also been shown to benefit bone mass, so taking calcium and vitamins D and K, will help you strengthen your bones and prevent fractures later in life.
But it's important you take vitamin forms K1 and K2, not K3 which is a synthetic version. It won’t produce the same benefits.
Almost all of our vitamin K intake is K1. The primary dietary sources are leafy green vegetables, broccoli, tomatoes, avocados, olive oil, whole wheat and butter.
You can also buy these vitamins in supplement form from any good health shop. Dr Wright recommends 5-15mg of vitamin K per day.

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