Vitamin D, K2 and bones: so calcium goes into bone, not blood vessels
A joint rests on bone, and after menopause bone loss is faster than at any other time in life — up to 20% in five to seven years. Calcium tablets “for bones” do not stop this process, and without vitamins D and K2, calcium may go not into bone but into the vessel wall. What works is the combination: D based on test results, calcium from food, K2 as a guide, magnesium — and strength training that tells the bone it is needed. Section — nutrition for joints.
Four participants
Vitamin D — enables calcium absorption in the intestine; without it, 10-15% is absorbed from food instead of 30-40%. Calcium — the building material. Vitamin K2 — activates proteins that put calcium into bone and remove it from blood vessels; without K2, high doses of D and calcium increase the risk of vascular calcification. Magnesium — is needed for D to become its active form. Remove any one of the four — and the others work less effectively. More about D — vitamin D, about magnesium — magnesium.
Doses and sources
| What | How much | Sources | Note |
|---|---|---|---|
| Vitamin D3 | based on test results, target 40-60 ng/ml | supplement 1000-4000 IU | with fatty food |
| Calcium | 1000-1200 mg | cheese, cottage cheese, sardines with bones, sesame, almonds, leafy greens | from food; tablets only in case of insufficient intake and with D+K2 |
| Vitamin K2 (MK-7) | 100-200 mcg | hard cheeses, egg yolk, natto; supplement | with fatty food, together with D |
| Magnesium | 300-400 mg | leafy greens, nuts, supplement | in the evening |
| Protein | 1.6 g/kg | meat, fish, eggs, cottage cheese | half of bone is collagen |
Calcium from dairy-free foods
100 g of hard cheese — 700-1000 mg, which is almost the daily requirement. 100 g of sardines with bones — 350 mg. 200 g of cottage cheese — 250 mg. A tablespoon of sesame — 90 mg. 30 g of almonds — 75 mg. 200 g of broccoli — 100 mg, and kale — the same amount. A method-based plate with cheese, cottage cheese, and fish covers the requirement without dairy or tablets. About dairy in case of intolerance — dairy and gluten.
Nothing works without strength training
Bone is built where a muscle pulls on it with effort. Calcium and D provide the material, but the command to “build” comes from loading: squats, deadlifts, presses, and weighted steps. Walking is the minimum; swimming and cycling do not help bones. Two or three strength-training sessions a week with progression are the only thing that research has shown to restore bone density after menopause. Bone densitometry at 50 or two years after menopause is the starting point. More details — bones and muscles after 45.
Mistakes
- Calcium tablets without D and K2 — into the blood vessels
- Vitamin D 5000 IU without testing and without K2
- Believing that yoga and swimming protect bones
- Low-fat cottage cheese — it contains calcium, but D cannot be absorbed without fat
- Waiting for densitometry “when it starts to hurt” — bone does not hurt, it breaks
Frequently asked questions
Is K2 mandatory if D is taken at the usual dose?
With 1000-2000 IU and calcium from food — advisable, but not critical: cheese and egg yolk provide some. With D above 2000 IU or calcium tablets — mandatory.
Osteopenia shown by densitometry — will the method help?
A diet with protein, D, K2, and calcium plus strength training is the basic recommendation for osteopenia. With osteoporosis — add treatment from a doctor; the method is not a substitute.
Anticoagulants and K2?
Warfarin and K2 — a conflict; use only with a doctor. New anticoagulants — usually without restrictions, but ask your doctor.
- Joints, Weight and Inflammation
- Training with Joint Pain
- Nutrition for Joints
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.