For bone strength, more is better when it comes to supplementing with this key vitamin

To keep bones strong, you need calcium of course. But you also need the bone-building vitamin K2.

In a three-year study out of the Netherlands, about 120 middle-aged women took 180 micrograms of K2 daily. Another group of 120 took a placebo.

The women in the placebo group showed a significantly greater decline in bone mineral density.

Yes, that’s impressive. Still, it could have been a lot more impressive.

The RDA for Vitamin K is 65 micrograms for women and 80 micrograms for men. But Dr. Jonathan V. Wright recommends 5 to 15 MILLIGRAMS per day.

Research has shown that when women take higher doses of K2 — measured in milligrams — bone mineral density actually increases. Bending strength, compression strength, and impact strength also improve.

Sources:
“Vitamin K2 supplements reduce bone loss in women”Life Extension Foundation, 3/29/13, lef.org