A study from Greece: For one year, a cohort of postmenopausal women drank milk. Some of the group drank milk fortified with calcium and vitamin D. Others drank milk further fortified with vitamins K1 and K2. Bone Mineral Density (BMD) increased in both groups. But only subjects in the K group had “significant” BMD increases in the lower spine. Vitamin K boosts levels of a protein your body requires to utilize calcium in bones.
Why drink the milk? Take supplements of calcium and vitamins D and K, you’re likely to get similar results. But using the K1 and K2 forms of the vitamin is essential. K3 is synthetic. It won’t produce the same benefits. Almost all of our K intake is K1. The primary sources are leafy green vegetables, broccoli, tomatoes, avocados, olive oil, whole wheat, and butter.