Postmenopausal women can significantly increase bone mineral density with three key supplements

Funny how our priorities change over the years.

For instance… Many women of a certain age will find this phrase alluring: “significant increase in bone mineral density.”

Oh, yeah. That’s the stuff! Bring on the BMD!

A new study from Greece brought on the BMD. For one year, a cohort of postmenopausal women drank milk. Some of the group drank milk fortified with calcium and vitamin D. Others drank milk further fortified with vitamins K1 and K2.

BMD increased in both groups. But only subjects in the K group had “significant” BMD increases in the lower spine. Vitamin K boosts levels of a protein your body requires to utilize calcium in bones.

My first thought: Let’s get rid of the middleman.

In other words, get rid of the milk.

I expect this study will support a milk advertising campaign somewhere. Greece? America? Who knows? But if you forget about the milk and take supplements of calcium and vitamins D and K, I feel certain you’ll get similar results.

But using the K1 and K2 forms of the vitamin is essential. K3 is synthetic. It won’t produce the same benefits.

As I’ve mentioned before, almost all of our K intake is K1. The primary sources are leafy green vegetables, broccoli, tomatoes, avocados, olive oil, whole wheat, and butter.

Vitamin K1 converts to K2 in the intestine. We get small amounts of K2 directly from meat, liver, egg yolk, and fermented products such as yogurt and cheese.


“Vitamin K May Enhance Bone-Boosting Potential” Lee Swanson Research Update, April 2012,

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