The shock of the initial break, the painful setting, and the lengthy healing process are enough to drive anyone mad. But if you’re over 65… and you break a hip… you could have a whole lot more to worry about than an itchy cast.
Because research shows—especially if you’re a woman—that fracturing a hip can DOUBLE your risk of dying in the following year.1 Luckily, this doesn’t have to be your story. Because new research shows there’s a two-serving trick that can give you bones of steel… and SLASH your risk of hip fracture.
In a recent study, scientists from Edith Cowan University's Nutrition and Health Innovation Research Institute and the University of Western Australia analyzed the medical records of 1400 women, looking for a link between hip fractures and intake of an often-overlooked vitamin, vitamin K1.
And boy did they find one!
31 Percent Less Likely to Fracture a Bone
The data showed that women who consumed one to two servings (or the 120 mcg equivalent) of vitamin K1-rich foods – like kale, broccoli, and Brussels sprouts – were 31 percent less likely to experience a bone fracture.Even better? Women who ate the most vitamin K1 slashed their risk of hip fracture nearly in HALF!2 "Basic studies of vitamin K1 have identified a critical role in the carboxylation of the vitamin K1-dependant bone proteins such as osteocalcin, which is believed to improve bone toughness,” said study lead Dr. Marc Sim. "Vitamin K1 may also promote bone health by inhibiting various bone resorbing agents."
This means eating just two servings of delicious green veggies can help you get bones of steel… and let you enjoy your golden years to their fullest. And the statistics suggest you should start filling your plate sooner than later…
Why You’re Not Getting Enough K1
The current vitamin K intake for Australia – where this data is from – is just 60 mcg per day. This is a mere half of what the study suggests is a protective level. And things here in the U.S. aren’t any better. Our daily recommendation is just 90 mcg for women.3 So, if you’re following government dietary advice, you could be a sitting duck for a hip fracture… and an early death. But you don’t have to be their next victim. Start adding more vitamin K1-rich foods to your diet. These include:- Spinach
- Kale
- Broccoli
- Brussels sprouts
- Cabbage
- Green beans
- Prunes
- Kiwi
- Avocado
Supplementing with Vitamin K
If you want to ensure you get a consistent daily dose of vitamin K, a supplement is the best idea. Interestingly, while vitamin K1 supplements are available, when it comes to bone health, the best form of vitamin K to supplement with is vitamin K2.In fact, most scientific studies investigating the benefits of vitamin K1 supplementation on bone loss have been inconclusive or shown little benefit.4 On the other hand, controlled studies on vitamin K2 have found that a supplement “significantly” reduced the risk of bone fractures.5,6 That’s why our sister company, Green Valley Natural Solutions, has formulated Bone & Muscle Defense with a patented form of vitamin K2 called K2Vital®. This powerful formula ensures calcium reaches the bone mass, making it essential to support bone health. You can learn more about Bone & Muscle Defense here.
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1106014
- https://www.sciencedaily.com/releases/2022/11/221128101233.htm
- https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/22516722/
- https://pubmed.ncbi.nlm.nih.gov/16801507/
- https://pubmed.ncbi.nlm.nih.gov/23858094/
