Calcium is essential for bone health, but it doesn't work alone. Vitamin K2 helps guide calcium to the bones, where it's needed most, and away from soft tissues. Together with vitamin D, these nutrients play an important role in supporting healthy bones and overall wellness.
Calcium is essential for bone health, but it doesn't work alone. Vitamin K2 helps guide calcium to the bones, where it's needed most, and away from soft tissues. Together with vitamin D, these nutrients play an important role in supporting healthy bones and overall wellness.
When you think of bone health and the supplements that support it, calcium and vitamin D are often the first nutrients that come to mind. However, calcium and vitamin K2 also play important roles.
Calcium is essential for strong bones, but where calcium ends up in the body matters. Without the right support, calcium can end up in our soft tissues, like arteries and joints, instead of being used by the bones. That is why nutrients that help direct calcium are important. Without them, calcium can increase risk for heart attacks, stroke and pain.
Why calcium needs direction
Vitamin D is a well-known nutrient that helps the body absorb calcium. It is commonly prescribed and recommended for people with low vitamin D levels. A daily dose of 800 to 1,000 IUs can support muscle function and reduce fall risk.
When calcium is taken with vitamin D, the body absorbs more calcium. While that can be a good thing, adequate vitamin K2 is also needed to help the body use calcium appropriately.
What vitamin K2 does for bone health
Vitamin K2 activates a protein, including matrix GLA, that helps move calcium from soft tissues into bones, where it belongs.
If you have a lot of calcium, you need vitamin K2 to direct it. Think of vitamin K2 as a parking attendant for calcium. While a parking attendant tells you where to put your car, K2 helps guide calcium to the areas where it can support bone health. When it comes to calcium, where it goes is just as important as how much is available.
Tips to support bone health without risking a heart attack
Food sources of calcium and vitamin K2
Good sources of calcium include:
- Sardines
- Salmon with soft bones
- Green leafy vegetables
- Broccoli
- Dried beans and peas
- Sesame seeds
- Dairy products
For additional food sources of calcium, visit the Dietary Guidelines for Americans website.
Vitamin K2 can be found in foods such as:
- Natto (a fermented soy product)
- Chicken breast
- Gouda cheese
- Blue cheese
- Butter from grass-fed cows
- Ground beef
Not all foods high in vitamin K2 are part of a well-balanced, heart-healthy diet. Eat these foods in moderation. Individuals taking blood-thinning medications should speak with their physician before making significant changes to their vitamin K intake or starting supplements.
Supporting bone health with vitamin D and magnesium
Vitamin D helps the body absorb calcium, making it an important part of bone health. Before taking high-dose vitamin D supplements, individuals should consider having their vitamin D levels tested and discussing results with a healthcare provider.
Magnesium also plays an important role in helping the body use vitamin D effectively. Low magnesium levels may contribute to calcium being deposited in soft tissues rather than being used where it is needed most. People who take proton pump inhibitors for acid reflux may be at increased risk for magnesium deficiency. These individuals should discuss their nutritional needs with a healthcare provider.
A balanced approach to bone health
Bone health depends on more than a single nutrient. Calcium, vitamin D, magnesium and vitamin K2 each play unique roles in helping the body build and maintain strong bones. While calcium remains important, vitamin K2 may help ensure calcium is used effectively by directing it to the bones rather than the soft tissues.
Bone health is an important part of overall wellness, especially for older adults and people recovering from illness, injury or surgery. Maintaining strength and reducing fall risk can support long-term independence.