The Overlooked Vitamin That Supports Strong Bones

Unsung Hero: When it comes to bone health, calcium and vitamin D usually get all of the glory. Yes, they’re both important — vitamin D helps the body absorb calcium, which hardens to build a strong skeleton and maintain bone mass. But there’s another vitamin that can also keep our bones healthy: vitamin K. 

How to Do It: Research suggests vitamin K supplements might not be very beneficial, so eating it in food is the best way to get it. The recommended daily amounts for adults are 90 micrograms for women and 120 micrograms for men. Good sources of K are leafy greens (like kale, spinach, and collards), edamame or fermented soybeans, broccoli, cabbage, cashews, blueberries, and figs. Eat these foods with some fat, as K is a fat-soluble vitamin.

The Benefits: Vitamin K is part of the support team for our skeleton. A recent study with mice found that vitamin K facilitates messaging between osteoblasts (cells that form new bone) and osteoclasts (cells that break down old bone). They both have to work together in a balanced way in the bone-building process. Vitamin K appears to work by slowing down the activity of the osteoclasts, helping to maintain bone density.