Scientists looked at data from nearly 94,000 people to see if eating foods rich in vitamin K could help prevent fractures. They found that people who ate more vitamin K-rich foods like leafy greens had fewer broken bones overall. The protective effect was strongest when people ate about 120 micrograms of vitamin K daily - roughly the amount in a large serving of spinach. While the results show promise, more research is needed to confirm these benefits across different groups of people.

The Quick Take

  • What they studied: Whether eating foods high in vitamin K helps prevent bone fractures
  • Who participated: Nearly 94,000 people from six different studies, with researchers tracking 1,394 fractures that occurred
  • Key finding: People with higher vitamin K intake had 17% fewer fractures overall and 24% fewer hip fractures, though results weren’t quite statistically certain
  • What it means for you: Eating more leafy greens and other vitamin K foods may help keep your bones stronger, but this shouldn’t replace other bone health strategies

The Research Details

This was a meta-analysis, which means researchers combined results from six separate studies that tracked people’s vitamin K intake and fracture rates over time. They searched medical databases for all relevant studies published between 1966 and 2025, then used statistical methods to combine the findings and look for patterns. The researchers also did a ‘dose-response’ analysis to see if eating more vitamin K provided greater protection.

Meta-analyses are powerful because they combine data from multiple studies, giving us a bigger picture than any single study could provide. This approach helps identify trends that might be missed in smaller individual studies.

The researchers used established quality assessment tools and found moderate-quality evidence. However, the results didn’t quite reach statistical significance, meaning we can’t be completely certain the benefits are real rather than due to chance.

What the Results Show

People with higher vitamin K intake showed a trend toward 17% fewer fractures overall, though this result wasn’t quite statistically significant. Hip fractures showed an even stronger trend, with 24% fewer fractures among those eating more vitamin K foods. The researchers found that benefits appeared to level off at around 120 micrograms of vitamin K per day - about what you’d get from a large salad with dark leafy greens. Interestingly, the relationship wasn’t simply ‘more is better’ - instead, it followed a U-shaped curve where moderate amounts provided the most benefit.

The analysis included 1,394 fractures among 93,776 participants across the six studies. The protective effect was most noticeable for hip fractures, which are particularly serious in older adults. The studies showed some variation in results, suggesting that factors like age, gender, or overall diet might influence how vitamin K affects bone health.

Previous studies on vitamin K and fractures have shown mixed results, which is why this meta-analysis was needed. Some individual studies found strong protective effects while others found none. This analysis helps explain the inconsistency by showing that the relationship is complex and may depend on getting the right amount.

The analysis only included six studies, and the results didn’t quite reach statistical significance. The studies varied in how they measured vitamin K intake and followed participants. Most participants were from similar populations, so we don’t know if these findings apply to all ethnic groups or ages.

The Bottom Line

Consider including more vitamin K-rich foods in your diet, aiming for around 120 micrograms daily through foods like spinach, kale, broccoli, and Brussels sprouts. However, don’t rely on vitamin K alone for bone health - continue other proven strategies like getting enough calcium, vitamin D, and regular exercise.

Adults concerned about bone health, especially those over 50 or at higher risk for osteoporosis. People taking blood-thinning medications should consult their doctor before significantly increasing vitamin K intake, as it can affect medication effectiveness.

Bone health changes happen slowly over months to years. If you increase vitamin K intake, don’t expect immediate changes - bone benefits typically take at least 6-12 months to become apparent.

Want to Apply This Research?

  • Track daily vitamin K intake with a goal of 120 micrograms, focusing on food sources rather than supplements
  • Add one serving of dark leafy greens to your daily meals, such as spinach in smoothies or kale in salads
  • Log vitamin K-rich foods weekly and track any changes in bone density or fracture risk factors during regular medical checkups

This information is for educational purposes only and should not replace professional medical advice. Consult your healthcare provider before making significant dietary changes, especially if you take blood-thinning medications or have existing bone health conditions.