Higher vitamin K intake linked to lower bone fracture risk late in life

Breaking bones will be life altering occasions—particularly as we age, when hip fractures can turn out to be significantly damaging and end in incapacity, compromised independence and a better mortality threat.

However analysis from Edith Cowan College’s Diet and Well being Innovation Analysis Institute has revealed there could also be one thing you are able to do to assist cut back your threat of fractures later in life.

In collaboration with the College of Western Australia, the research appeared on the relationship between fracture-related hospitalizations and vitamin K1 consumption in virtually 1,400 older Australian girls over a 14.5-year interval from the Perth Longitudinal Examine of Growing old Girls.

It discovered girls who ate greater than 100 micrograms of vitamin K1 consumption—equal to about 125g of darkish leafy greens, or one-to-two serves of greens—had been 31% much less prone to have any fracture in comparison with individuals who consumed lower than 60 micrograms per day, which is the present vitamin Ok satisfactory consumption guideline in Australia for ladies.

There have been much more constructive outcomes relating to hip fractures, with those that ate probably the most vitamin K1 chopping their threat of hospitalization virtually in half (49%).

Examine lead Dr. Marc Sim stated the outcomes had been additional proof of the advantages of vitamin K1, which has additionally been proven to boost cardiovascular well being.

“Our outcomes are unbiased of many established elements for fracture charges, together with physique mass index, calcium consumption, Vitamin D standing and prevalent illness,” he stated.

“Primary research of vitamin K1 have recognized a crucial function within the carboxylation of the vitamin K1-dependant bone proteins similar to osteocalcin, which is believed to enhance bone toughness.

“A earlier ECU trial signifies dietary vitamin K1 intakes of lower than 100 micrograms per day could also be too low for this carboxylation.

“Vitamin K1 might also promote bone well being by inhibiting numerous bone resorbing brokers.”

So, what ought to we eat, and the way a lot?

Dr. Sim stated consuming greater than 100 micrograms of vitamin K1 day by day was perfect—and, fortunately, it is not too tough to do.

“Consuming this a lot day by day vitamin K1 can simply be achieved by consuming between 75–150g, equal to at least one to 2 serves, of greens similar to spinach, kale, broccoli and cabbage,” he stated.

“It is another excuse to comply with public well being pointers, which advocate larger vegetable consumption together with one to 2 serves of inexperienced leafy greens—which is in-line with our research’s suggestions.”

The research is printed in Meals & Perform.