Stronger Bones: Vit K2 and other supplements to improve bone density

In addition to Whole Body Vibration there are additional ways to easily make Stronger Bones - so as to prevent and repair fractures


The Risk of Falling is a major cause of bone fractures in the elderly.

Snipped from the internet May 2009.  Wikipedia Osteoporosis is a disease of bone that leads to an increased risk of fracture. In osteoporosis the bone mineral density (BMD) is reduced, bone microarchitecture is disrupted, and the amount and variety of non-collagenous proteins in bone is altered. ..the term "established osteoporosis" includes the presence of a fragility fracture. Osteoporosis is most common in women after menopause, when it is called postmenopausal osteoporosis, but may also develop in men,

In the United States, more than 250,000 hip fractures annually are attributable to osteoporosis.

In the United States, 700,000 vertebral fractures occur annually, but only about a third are recognized.

In the United States, 250,000 wrist fractures annually are attributable to osteoporosis


We are in our 60's and found a scientific paper in 2007 which had the results of a double blind test of whole body vibration - which  reduced hip fractures by 60% after 6 months of 5 minutes per day at such a low intensity that a double blind test was possible the subjects could not even detect the vibration!

Vit K Reduce Bone Fractures  (PDF 156 KBytes) is the best meta-study that I have found for Vitamin K2   Elsewhere I found that K2 reduces fracture rate by 60%, same as Whole Body Vibration, at very low cost. Judy is taking K2 (60%) AND using Whole Body Vibration (additional 60% reduction).


Some notes from an excellent book:
Strong Bones
by Dr, Michael Colgan, Jan 2009

The first full story on K2 was published in 1988.  (page 98)

By the mid 1990's the US health authorities discovered "that women with osteoporosis are all, yes, all vitamin K deficient" pg 99.  It was later reported that this K2  deficiency increased their risk of fracture by more than 600%

The US Institute of Medicine increased the minimum daily requirement for Vitamin K for women from 35 mcg to 90 mcg (more than 250%)

Dr. Colgan recommends the following supplements for Strong Bones (page 140)
    400 mcg of Vitamin K daily in the form of menaquininone, MK4 or MK7,
  2000 mg of calcium carbonate,
  1,000 mg of phosphorus,
    800 msg of magnesium citrate,
    350 mg of strontium citrate,
      20 mg of zinc picolinate,
    200 mg of silicon (Horsetail extract),
        3 mg of boron,
       25 mcg of Vitamin D3,

     there should be many companies on the internet which supply this.
       he sells an expensive Osteo pack

I have twice surprised my dentist by fixing a cracked tooth by taking Calcium, Boron, Silicon, and Vit D3 - totally astonishing him.

Just increasing calcium by increasing dairy consumption DOES NOT INCREASE BONE STRENGTH. On page 32 of Strong Bones Dr. Colgan has a chart showing that countries with 2X more diary have 3X more hip fractures per year.

Note: I have been reading and using most of Dr. Colgan's supplement suggestions since the 1980's. Click here for my supplements page


A few interesting links from the internet for "Bone Mineral Density" OR "Bone Density" OR BMD

WebMD on Bone Mineral Density

WikiPedia on Bone Density how to measure, when to measure.  Included the following chart May 2009

Medscape:Bone Mineral Density Increase and Fracture Risk Reduction Includes the following chart

Bone density sharply enhanced by weight training, even in the elderly   Aug 2005

How Bone Density is Measured, how to reduce osteoporosis, and how to reduce falling   PDF file from Govt of British Columbia, Canada

DHEA increased Spine Bone Density in women.  Not just hip, not for men. Summary by Life Extension of May 2009 report in Am. Jour. of Clinical Nutrition

VITAMIN K2 CONTROLS REMOVAL OF CALCIUM FROM ARTERIES......And Deposition of Calcium Into Bones By Dr. James Howenstine, MD. June 5, 2007 March 2008 Medscape  has many articles on K2 Osteo-K contains a 45 mg of Vitamin K2. The Archives of Internal Medicine confirms that this amount and form of vitamin K2 can decrease the risk of vertebral fractures by 60%, hip fractures by 71% and all nonvertebral fractures by 81%. This is better than Fosamax without any of the Fosamax side effects.

Sept 2008 meeting of American Society for Bone Mineral Research had a session on Vitamin K: did not increase measured bone density, but may have reduced bone fracture and bone cancer. actual article is online at 96

Linus Pauling Institute has a comprehensive discussion of Vitamin K - updated May 2008

PUBMED  also has Vitamin K2 studies

In May 2009 PubMed had 64 hits for K2 and bone mineral density, 98 hits for K2 and osteoporosis, 100 for "prevent bone loss" astronauts (K2 OR "whole body vibration"), and 282 for "prevent bone loss" astronauts "whole body vibration"  {that was the original research for Whole Body Vibration)

An expensive drug, reclast, has also been found to reduce bone fractures - by 35% (as compared to 60%) when taking only 5 mg once per year,
    but it is far too expensive for us however

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