Vitamin K1, also known as phylloquinone, is a type of vitamin K found in leafy green vegetables such as broccoli, green beans, kale, and spinach as well as fruits such as as prunes, kiwis and avocados. It is important for the proper functioning of the body’s blood clotting mechanism and for maintaining healthy bones.
A long-term study that analyzed the relationship between fracture-related hospitalizations and diet in nearly 1400 older women found that vitamin K1 significantly reduced the risk of hospitalization.
Bone fractures can have a significant impact on life, especially in old age when hip fractures can lead to disability, reduced independence and increased risk of mortality.
However, research from Edith Cowan University’s Nutrition and Health Innovation Research Institute found that there may be steps you can take to reduce your risk of fractures later in life.
In collaboration with the University of Western Australia, the study examined the relationship between fracture-related hospitalizations and vitamin K1 intake in nearly 1,400 older Australian women over a 14.5-year period from the Perth Longitudinal Study of Aging Women.
Dr Mark Sim. Credit: Edith Cowan University
It found that women who consumed more than 100 micrograms of vitamin K1 – the equivalent of around 125g of dark leafy vegetables or one to two servings of vegetables – were 31% less likely to have a fracture than female participants. who consumed less than 60 micrograms per day. day, which is the current guideline on adequate vitamin K intake in Australia for women.
There were even more positive results for hip fractures, with those who consumed the most vitamin K1 reducing their risk of hospitalization by almost half (49%).
Dr Marc Sim, the study leader, said the results were further evidence of the benefits of vitamin K1, which has also been shown to improve cardiovascular health.
“Our results are independent of many factors established for fracture rates, including body mass index, calcium intake, vitamin D status, and prevalent disease,” he said.
“Fundamental studies of vitamin K1 have identified an essential role in the carboxylation of vitamin K1-dependent bone proteins such as osteocalcin, which is thought to improve bone toughness.
“A previous ECU trial indicates that dietary vitamin K1 intakes of less than 100 micrograms per day may be too low for this carboxylation.
“Vitamin K1 may also support bone health by inhibiting various bone resorption agents.”
So what should we eat – and how much?
Dr Sim said eating more than 100 micrograms of vitamin K1 a day is ideal – and luckily it’s not too hard to do.
“Consuming this much vitamin K1 daily can easily be achieved by consuming between 75g and 150g, or the equivalent of one to two servings, of vegetables such as spinach, kale, broccoli, and cabbage,” a- he declared.
“This is another reason to follow public health guidelines, which call for a higher vegetable intake, including one to two servings of green leafy vegetables, which is consistent with our study’s recommendations.”
Reference: “Dietary vitamin K1 intake is associated with lower risk of long-term fracture-related hospitalization: the Perth Longitudinal Study of Aging Women” by Marc Sim, Andre Strydom, Lauren C. Blekkenhorst , Nicola P. Bondonno, Rachel McCormick, Wai H Lim, Kun Zhu, Elizabeth Byrnes, Jonathan M. Hodgson, Joshua R. Lewisabch and Richard L. Prince, September 12, 2022, Food and function.
DOI: 10.1039/D2FO02494B
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