Home > Archives > Nutrition Tips > Vitamin K for Bones?

Vitamin K for Bones?

Timeless Nutrition Tip

There is strong evidence supporting the fact that Vitamin K has the ability to strengthen bones. More studies are ongoing.

Vitamin K for Bones?

In addition, those deficient in vitamin K are at greater risk of fracturing a hip or other bone. This applies in both men and women.

If you love salad and other greens, you are probably getting enough vitamin K in your diet. That means at least 90 micrograms (mcg) a day for women and 120 mcg for men, according to the National Academy of Sciences.

The dressing you pour atop your salad also may have some K (depending on the oil), but at a steeper calorie cost. Fat-free dressings have little or no vitamin K. If salads and green vegetables are not regulars in your diet, make sure that your multivitamin or calcium supplement has some vitamin K.

Labels use the old U.S. Recommended Daily Allowance, which is 80 mcg, so 100 percent of the RDA is not quite enough.

Foods That Rank High in Vitamin K

Olive Oil

  • Collards
  • Spinach
  • Brussels sprouts
  • Romaine Lettuce
  • Coleslaw
  • Broccoli
  • Iceberg Lettuce
  • Soybean Oil
  • Canola Oil
  • Olive Oil

You may also find of interest...