Vitamin K: The Nutrient Your Bones Need

03/12/25 • 11 min

Story at-a-glance

Vitamin K is crucial for bone health beyond its role in blood clotting, with deficiencies linked to increased fracture risk and osteoporosis
Vitamin K works synergistically with vitamin D to enhance bone mineral density, highlighting the importance of maintaining adequate levels through diet or supplementation
The gut microbiome plays a significant role in vitamin K production, impacting bone health by supporting the formation and maintenance of bone tissue
Vitamin K influences energy metabolism through osteocalcin, affecting insulin sensitivity and glucose metabolism, which are essential for preventing osteoporosis and diabetes
Strategies to help optimize vitamin K levels including consuming more food sources of both vitamin K1 and K2, strategically timing your vitamin K2 supplement intake, and nourishing your gut microbiome with probiotics and prebiotics

Story at-a-glance

Vitamin K is crucial for bone health beyond its role in blood clotting, with deficiencies linked to increased fracture risk and osteoporosis
Vitamin K works synergistically with vitamin D to enhance bone mineral density, highlighting the importance of maintaining adequate levels through diet or supplementation
The gut microbiome plays a significant role in vitamin K production, impacting bone health by supporting the formation and maintenance of bone tissue
Vitamin K influences energy metabolism through osteocalcin, affecting insulin sensitivity and glucose metabolism, which are essential for preventing osteoporosis and diabetes
Strategies to help optimize vitamin K levels including consuming more food sources of both vitamin K1 and K2, strategically timing your vitamin K2 supplement intake, and nourishing your gut microbiome with probiotics and prebiotics

Story at-a-glance

Childhood cardiovascular risk factors, such as higher body mass index and rapid weight gain, are associated with structural differences in the brains of young adults, particularly in regions vulnerable to dementia later in life
Studies show a direct link between better cardiovascular health in adolescence and enhanced cognitive functions like executive function and increased brain volume
Fostering healthy habits early in life, like sufficient sleep, daily movement, stress management and a whole-food diet, is important for children’s long-term brain health, even reducing dementia risks
Simple lifestyle changes focused on improving mitochondrial function, such as reducing seed oils, minimizing endocrine-disrupting chemicals and EMF exposure, and eating whole foods, positively impacts brain health at any age
Prioritizing cardiovascular health from childhood through adulthood is not just about heart health; it's a key strategy for building and maintaining a healthy brain and reducing the risk of cognitive decline

Story at-a-glance

Glucose and fructose, two simple sugars, behave differently in your body. Glucose provides quick energy while fructose goes directly to your liver
Fructose in whole fruits is paired with fiber and nutrients that slow absorption, while processed fructose like high-fructose corn syrup flood your liver with sugar
Excessive fructose consumption leads to de novo lipogenesis in the liver, resulting in fat buildup and an increased risk of fatty liver disease
Processed sugars, unlike whole fruits, create rapid blood sugar spikes that put stress on insulin production and increases the risk of metabolic issues
Consuming whole fruits with natural sugars supports a healthier metabolism by delivering fiber, water, and antioxidants that balance sugar absorption