Getting older has more than just a few problems that need to be dealt with before they get out of hand.
And, one of the most concerning is a decreased ability to get around easily and do the things we like to do.
Recently, researchers at the Jean Mayer Human Nutrition Research Center on Aging at Tufts University found an important factor to consider for maintaining mobility and independence as we age.
The study, published online in the Journal of Gerontology: Medical Sciences, is the first to look at whether vitamin K plays much of a role in mobility limitation and disability in older adults. “Because of our growing population of older people, it’s important for us to understand the variety of risk factors for mobility disability,” said Kyla Shea, a nutrition scientist in the Vitamin K Laboratory at Tufts.
Kyla led a new study that looked at whether or not having low blood levels of vitamin K had any effect on age-related mobility limitation and disability.
The study used data from 635 men and 688 women ages 70-79 years old. Their mobility was assessed every six months for six to ten years through annual clinic visits and phone interviews.
The researchers defined mobility limitation as two consecutive semi-annual reports of having any amount of difficulty either with walking a quarter of a mile or climbing 10 steps without resting. They defined mobility disability as two consecutive semi-annual reports of difficulty or inability to walk or climb the same amount.
Amazingly, they found that older adults with low circulating vitamin K levels were nearly 150% more likely to develop mobility limitation and nearly 200% more likely to develop mobility disability compared to those with sufficient levels. This study supports an early study showing that a higher intake of vitamin K is significantly associated with reduced risk of fractures in aging adults.
According to senior author Sarah Booth, “The connection we saw with low levels of circulating vitamin K further supports vitamin K’s association with mobility disability.” This emphasizes the importance of this essential nutrient which previous studies have shown prevents osteoarthritis and chronic diseases that lead to disability. Vitamin K also maintains a youthful walking speed.
The best food sources of vitamin K include leafy greens, broccoli, and some dairy products. Because vitamin K is so important, I think it’s a good idea to eat these foods regularly. In addition, I make it a point to add 75-150 mcg of vitamin K in the form of menaquinone-7 to my supplement program just in case.