Taking Vitamin K: Calcium and Contraindications

When it comes to bone health, calcium is often the first nutrient that comes to mind. However, the role of vitamin K in bone health may be even more critical as a supplement. In fact, taking vitamin K alongside calcium supplements can have significant benefits for your overall bone strength and health. But in high amounts it can also pose risks and would seem to be contraindicated in people with clotting issues or a history of arthersclerosis. Here's what you need to consider about taking vitamin K with calcium supplements, anticoagulants, and general dosage information. 

1. Synergistic Relationship

Source: National Osteoporosis Foundation

Vitamin K works synergistically with calcium to regulate calcium deposition in bones and prevent its accumulation in soft tissues. This dynamic duo ensures that calcium is effectively utilized by the body to build strong and healthy bones. Without Vitamin K, calcium is not sequestered into the functions it normally should perform in clotting and bone remineralization. This explains why those not eating leafy greens, w hich have both vitamin K and calcium, could have worse outcomes in bone health. However, since the bones are not actually composed of mostly calcium, and in fact contain significant quantities of other minerals, taking straight calcium by itself may be counterproductive, causing excess calcification throughout the body. Calcium needs Vitamin K, and magnesium especially, to do its job properly. Otherwise it could be one of the most dangerous supplements to take, particularly for men who cannot process as much calcium as women.

2. Bone Density Support

Source: Osteoporosis International Journal

Research suggests that vitamin K plays a crucial role in improving bone mineral density and reducing the risk of fractures. When combined with calcium, vitamin K helps enhance bone density, making your bones less prone to fractures and osteoporosis.

3. Reduced Arterial Calcification

Source: Journal of the American College of Cardiology

Vitamin K also plays a role in preventing arterial calcification, where calcium builds up in the arteries, potentially leading to cardiovascular issues. By ensuring proper calcium distribution throughout the body, vitamin K supports both bone and heart health. 

Do You Need to Supplement with Vitamin K?

It is helpful to consult with a medical professional for specific recommendations, but most people do not need supplementation if they are eating enough fresh greens each day. For example, 1 cup of raw spinach provides over 145mcg of Vitmain K, or 121% of the required DV. The people who are most likely to need Vitamin K supplementation are those not eating enough leafy greens like lettuce, cilantro and parsley, those taking a high dose quality calcium supplement, or who are having excess bleeding from using anticoagulants like Wafarin. Vitamin K has been found to reverse excess bleeding in such patients. Therefore, if you are taking this or any other anticoagulant, it is best to avoid Vitamin K, which can completely counteract this blood-thinning effect, even at small dosage levels. .

Most mainstream medical instutions proclaim on their websites that Vitmain K is super-safe with no known toxicity. For example, the NIH says that Vitamin K has not been shown to have pro-clotting effects in 45mcg, or even "as high" as 150mcg. However, these are very small amounts, and supplements can have as much as 2600mcg or more. These levels might be needed for the very deficient, but harmful to others. It's also important to note that Vitmain K does recylce and can be stored and should probably not be taken in high doses every single day. Instead, spacing out the dosage every 3 days may be a better option.   

As noted by one study of 26 patients experiencing excessive blood anticoagulation, the authors found that dosages as small as 1000mcg produced the desired clotting effect. They caution: "Since the bioavailability of vitamin K after oral administration has marked intraindividual, as well as interindividual, variation, further studies demonstrating the effectiveness and safety of this route of administration are needed" (1).

Conclusion

Incorporating vitamin K with calcium supplements may support overall bone health and strength. These nutrients work together to optimize calcium absorption,  promote bone mineral density, and reduce fracture risk. Additionally, vitamin K prevents the buildup of calcium in soft tissues, protecting against arterial calcification.

However, Vitamin K is easily found in the diet with a cup of raw greens daily, and supplements can have very high amounts detached from other vitamina nd mineral cofactors. If you need the benefits of additional Vitamin K, our favorite brand is Vitamin Code Raw Vitamin K-Complex.

Before starting any supplement regimen, consult with a healthcare provider to ensure it suits your health needs. Recognizing the importance of vitamin K alongside calcium helps fortify your bones and support long-term skeletal health. Remember, a balanced diet, adequate exercise, and targeted supplementation are key to bone health.

 References

1. Brophy, M. T., Fiore, L. D., & Deykin, D. (1997). Low-dose vitamin K therapy in excessively anticoagulated patients: a dose-finding study. Journal of Thrombosis and Thrombolysis, 4, 289-292.