As we age, the risk of fractures increases, especially in women who lose the protective effect of estrogen after menopause. Regular physical exercise and a balanced diet rich in calcium and vitamin D can help prevent osteoporosis, a disease characterized by loss of bone density and one of the main causes of fractures. Now a new study has found that Vitamin K1 It may also help reduce the risk of fractures in older women.,
The research leading to this conclusion has been carried out by the Institute for Research in Nutrition and Health Innovation at Edith Cowan University in collaboration with the University of Western Australia (both in Australia) on the association between fractures and income hospital admissions for vitamins. K1 intake in 1,373 women aged 70 and older enrolled in the Perth Longitudinal Study of Aging Women who were followed for a period of 14.5 years.
Results have been published in Food and Celebrations and showed that women who ate more than 100 micrograms of vitamin K1 – the equivalent of about 125 grams of dark leafy vegetables, or one or two servings of greens – were 31% less likely to have fractures than women who didn’t. Took less than this. 60 micrograms per day is the current recommended intake for this vitamin for the female population.
Vitamin K1 Prevents Hip Fractures
The effects of increased intake of vitamin K1 were is more positive in the case of hip fracture, as the risk of hospitalization for this reason was almost half (49%) among women with the highest intake of this vitamin. “Our results are independent of many established factors for fracture rates, such as body mass index, calcium intake, vitamin D status and prevalent diseases,” said Mark Sim, who led the study.
Eating 100 micrograms of vitamin K1 per day is ideal, which can be achieved by consuming between 75 and 150 grams — one or two servings — of vegetables such as spinach, kale or broccoli.
Studies on vitamin K1 have made it possible to identify that it plays an important role in vitamin K1-dependent carboxylation of bone proteins such as osteocalcin, for which improve bone stiffness, and in previous work it was observed that consumption of less than 100 µg of this vitamin per day may be insufficient for this carboxylation. Vitamin K1 may support bone health by inhibiting various bone resorption agents.
As Dr. Sim explains, the ideal would be to consume more than 100 micrograms of vitamin K1 per day, something that is not difficult if a few foods are included in the daily diet: “A daily intake of this amount of vitamin K1 can easily be achieved.” can be achieved by consuming between 75 and 150 grams – which is equivalent to one or two servings of vegetables such as spinach, kale, broccoli and cabbage”, they concluded.