Bone fracture is not only for elders. Sometimes, we can experience such accidents even if we’re young. The lesser fracture rates your bones have, the stronger your bones get.
Vitamin K is a substance that can lower your fracture rates. You can find vitamin K in many products. Specifically, there are vitamin K products with 100% vitamin K while others have some compounds inside the products.
Yet, first of all, we’re going to see how can you find vitamin K products in everyday ingredients.
How can you find Vitamin K?
Milk products often contain lots of vitamin K. Surprisingly, the same happens for plant-based milk products. Take soy or almond milk, for example.
These things happen because various nuts already contain high levels of vitamin K. For instance, there are ten micrograms of vitamin K for every 30 grams of cashew nuts.
Milk products aren’t the only products high in vitamin K. Other dairy products, such as cheeses, are also full of vitamin K which is healthy for you.
Many vegetables are also rich in vitamin K. There are 145 micrograms of vitamin K for every cup of spinach.
Kales, green radishes, broccoli, and cabbages, are yet some other vegetables with vitamin K. Generally, the greener the vegetables’ colors, the higher the vitamin K1 substances.
On the other hand, vitamin K2 is rarer than vitamin K1. However, we can find them in various meat products, including chickens and porks. Natto is yet another food that has lots of vitamin K2 in it.
Vitamin K’s roles in helping to improve bone density
Vitamin K works in many ways to reduce bone fracture rates. One of the roles they play in it is improving your bone density.
The femoral neck is the area where you need to improve your bone density. Researchers have proved that men’s bone density percentages are lower in those neck areas.
Vitamin K2 is four times more powerful than vitamin K1 in reducing bone fracture rates.
Consuming 15-45 milligrams of vitamin K2 per day will increase your bone strength. Additionally, vitamin K will help if you’ve proved that your hip bones are lacking minerals.
Many types of research have also proved that vitamin K has no rivals when it comes to adding minerals to your bones. Consuming adequate amounts of vitamin K will help in making your bones feel less fragile.
Vitamin K’s roles in blood clotting
Also known as coagulation, blood clotting happens in the blood’s colloidal system. The bone fracture rates are strongly related to blood clotting.
Generally, both the bone fracture and coagulation aspects involve building up one’s metabolism. Specifically, the interactions between the two play a significant part in synthesizing osteocalcin.
Osteocalcin itself is a crucial protein to reduce fracture rates. At some points, it can adjust insulin and glucose levels in your bloodstream. Both insulin and glucose help normalize the blood clotting processes in every human’s body.
Both vitamins K1 and K2 should work together in playing their roles in blood clotting. The artery is a bloodstream that both vitamin K1 and K2 can work on. In particular, both of the vitamins K can prevent artery calcification.
As a result, the drops of blood in your internal organs can flow more freely. Your fracture rates will eventually decrease, too.
Vitamin K’s roles in reducing the likelihood of osteoporosis
The bone’s strengths are always related to people’s ages. The older people get, the lesser bone strength they will have.
Lesser bone strengths are not only related to decreased physical capabilities. Instead, the problems also apply to bone-related diseases. Osteoporosis is a disease that people often relate to with lesser bone strength.
After you’ve passed 20-30 years old, the bone-shaping process will slow down. Such things result in a higher likelihood of osteoporosis. Vitamin K becomes the solution to reduce fracture rates and the possibility of osteoporosis.
Such things happen because there is the gamma-glutamyl carboxylase (GGCX) enzyme in every vitamin K. The enzyme is the catalyst for synthesizing other helpful vitamins and minerals in your bone.
More specifically, the enzyme in vitamin K supports the carboxylation process. The carboxylation process is the crucial process for making your bone grow healthier. Hence, you’ll need these processes and vitamins to reduce fracture rates.
How much should you consume Vitamin K?
On average, you’ll need around one microgram of vitamin K for every kilogram of your weight. For example, if you weigh 65 kilograms, you’ll need to consume approximately 65 micrograms of vitamin K.
However, those amounts are the average amounts. In other words, there are chances when you can consume more than the average. All you need to do is to pay attention to the maximum vitamin K intake.
Men who are 19 years old or older should consume no more than 120 micrograms of vitamin K per day. Even if you weigh more than 120 kilograms, you should aim to consume no more than those amounts.
At the same time, there are always exceptions. Health problems are the areas where exceptions can apply.
For instance, you may suffer from low bone density at a young age. There is also the possibility that men younger than 60 years old suffer from various bone-related diseases. Such conditions require specific medical prescriptions for vitamin K.
Always pay attention to the amounts of vitamin K that your doctors suggest. By doing so, you save yourself from future problems. The problems include but are not limited to fracture rates.
Vitamin K’s primary function is to upgrade your strengths. Still, you shouldn’t only rely on vitamin K for all of your fracture rate problems. After all, Combining the consumption with other vitamins will help strengthen the positive effects.
Vitamin D is a vitamin that people often pair with vitamin K. However you can always refer to the nutritional values. That way, you can be sure which vitamins or minerals to pair to reduce fracture rates.