Not only calcium – vitamins your bones need

Maintaining healthy and, above all, strong bones is crucial for the proper functioning of the body. The main mineral associated with the skeletal system is calcium. And rightly so, because it is this element that builds the skeleton to the greatest extent. However, in order for calcium to reach the bones and build their mass properly, other micro and macro elements are needed. I am talking about vitamins K2 MK7 and D3. Find out what functions these substances perform and how to ensure their proper consumption.

Bone tissue is a type of supporting connective tissue, most of which is made of collagen that makes up the flexible part of the skeleton. The hardness and strength of bones are provided by minerals, incl. calcium compounds. The combination of a hard mineral and elastic collagen makes the bone harder than cartilage and very resistant to fractures. The properties of bone are very well described in the comparison: “Without the addition of the mineral, the bone would have properties similar to an eraser, while without collagen, the bone would be as brittle as chalk” [1].

But bones are more than just the scaffolding that holds the body – they enable movement, produce blood cells, protect organs and store minerals – mainly calcium and vitamin D. Contrary to appearances, bones are living, active tissues that undergo constant reconstruction. The human skeleton reaches its maturity around the age of 30 – this is when bones are the most durable and massive. This condition is maintained until around the age of 45 – after that time, the bone mass and density gradually decrease. [2]

Bone formation and bone loss – processes that take place in your bones

Bone formation and bone loss are two mutually complementary and at the same time opposite processes, thanks to which it is possible to remodel bones from the neonatal period to late old age. Bone formation, as the name suggests, is the process by which bone is formed. It begins in humans around the third month of prenatal life, and is most intense in growing children. Bone loss is nothing more than the resorption of old or damaged bones. Interestingly, the processes of bone formation and bone loss are so intense that 5 to 10 percent of the skeleton is rebuilt every year.

Osteoblasts, osteocytes, and osteoclasts are the three types of cells involved in bone development, growth, and remodeling. Osteoblasts are bone-building cells, the so-called osteogenic cells, osteocytes are mature bone cells, and osteoclasts (so-called osteoclast cells) resorb bones. It is these cells that determine whether the bone remodeling process will function properly during life. The bone formation process depends on many factors, including hormones, vitamins, minerals and our lifestyle. [3]

In a healthy person, bone formation and bone loss remain in a relative balance, but with age these processes are more often disturbed. And so, at the age of 30, a person reaches the so-called peak bone mass (i.e. the moment of equilibrium between processes in the skeletal system), which lasts until the age of 45. After this time, in the skeletal system, resorption processes predominate over bone formation, which is accompanied by a decrease in bone mass. In the long term, it leads to skeletal diseases such as osteomalacia and osteoporosis.

The role of vitamins K2 MK7 and vitamin D3

Vitamin K2 MK7, also known as menaquinone, is the most important and best digestible vitamin from the K group. Importantly, it is a natural vitamin that is obtained by bacterial fermentation. We will find her, among others in natto (a Japanese soy-based dish), sauerkraut and cashew nuts. Unlike other fat-soluble vitamins (A, D and E), the body does not store vitamin K, so it is necessary to supply this vitamin regularly with food or supplementation.

Vitamin K was initially discovered to be involved in blood clotting, but we now know that it has many other extremely important functions. It lowers the risk of cardiovascular diseases and affects the proper functioning of the skeletal system. Maintains normal bone mineral density through carboxylation of osteocalcin (bone calcium binding protein), contributes to faster bone regeneration after injuries and reduces the risk of osteoporosis. Moreover, vitamin K has antioxidant properties. It protects cell membranes from damage due to excess free radicals in a process called peroxidation.

Vitamin D, also known as the “sun vitamin”, has enjoyed great popularity in recent years. It performs many functions in the body, but its most important role is to participate in the absorption of phosphorus and calcium. It also contributes to the maintenance of the proper functioning of the immune system and the circulatory system. What’s more, in addition to its basic health benefits, researchers have found that vitamin D3 also plays a role in preventing chronic diseases, including liver disease. In addition, other studies show that vitamin D3 reduces symptoms of colds and flu.

Vitamin K2 MK7 and the calcium paradox

Consuming calcium, whether through diet or supplementation, has always been associated with bone health. However, our body is much more complicated – it turns out that in order for calcium to perform its functions properly, vitamin K2 MK7 is necessary.

Eating calcium alone may not be enough to keep your bones healthy and strong. Moreover, excess calcium without the support of vitamin K2 MK7 can even be harmful – all due to a phenomenon known as the calcium paradox. It is based on the displacement of calcium in the walls of the blood vessels while reducing calcium deposition in the bones. This can have clinical implications that affect systems such as the cardiovascular and musculoskeletal systems. Vitamin K2 MK7 is believed to play an important role in locating calcium in bones and preventing pathological calcification of blood vessels and soft tissues. That is why it is so important to provide the body with vitamin K2 along with calcium.

Diet for healthy bones and immunity

Calcium and Vitamin D3 are key nutrients for bone health. The most calcium is provided by dairy products and food enriched with this element – juices, cereals or soy milk. People who are lactose intolerant are advised to consume dairy products in which some of the lactose has been broken down. Many vegetables also contain large amounts of calcium, such as dark green leafy vegetables, Chinese cabbage and turnips. The current norms of calcium intake are 19 mg / person / day for women and men aged 50-1000 years, and 50-1000 mg / person / day for people over 1300 years of age. [4].

Vitamin D3 is a unique substance because it is the only one synthesized in the skin as a result of contact with UVB solar radiation. This process, however, depends on many factors, including season, time of exposure, skin tone, and the use of sunscreen. In addition, the diet itself can cover a maximum of 20 percent. the daily requirement for this vitamin. For this reason, vitamin D3 supplementation is recommended for everyone, regardless of the season.

Recommendations for taking vitamin D in the general population and in groups at risk of vitamin D deficiency [5]

1. Pregnant and breastfeeding women – 2000 IU / day 
2. Children up to 10 years of age – 600–1000 IU / day, depending on body weight and vitamin D supply in the diet
3. Children up to 19 years of age with obesity – 1600–4000 IU / day, depending on the degree of obesity
4. Adolescents up to 18 years of age – 800-2000 IU / day, depending on body weight and dietary vitamin D supply
5. Adolescents up to 18 years of age with obesity – 1600–4000 IU / day, depending on the degree of obesity
6. Adults up to 65 years of age – 800-2000 IU / day, depending on body weight and dietary vitamin D supply
7. Adults up to 65 with obesity – 1600–4000 IU / day, depending on the degree of obesity
8. Seniors up to 75 years of age – 800-2000 IU / day, depending on body weight and vitamin D supply in the diet
9. Seniors up to 75 years of age with obesity – 1600–4000 IU / day, depending on the degree of obesity
10. Seniors over 75 years of age – 000-4000 IU / day, depending on body weight and dietary vitamin D supply
11. Seniors over 75 with obesity – 4000-8000 IU / day, depending on the degree of obesity

Supplementation for healthy and strong bones

If you want to take care of your health comprehensively, it is worth choosing a proven dietary supplement – e.g. KINON D3 preparation containing vitamin K2 MK7 and vitamin D3 in the amount recommended for adult residents of Central Europe. Why is it worth supplementing vitamin D with vitamin K2 MK7?

Current research shows an important synergistic relationship between vitamin K2 and vitamin D3. Vitamin D3 and Vitamin K2 ensure that calcium is easily absorbed and reaches the bone mass while preventing calcification of the arteries. In short, vitamin D3 removes calcium from the blood, vitamin K2 transports calcium to the bones, and without vitamin D2 and K2, calcium cannot do its job efficiently. Taking vitamin D3 with vitamin K2 helps to ensure that the calcium transported by vitamin D is absorbed through the bones where it is needed, rather than accumulating in deposits in the arteries. What’s more, K2 regulates the proper blood clotting, while D3 supports a healthy immune system and supports the work of muscles. Find out more HERE.