Cracking the code on healthy aging

A lot of things come to mind when someone talks about healthy aging.

For many of us, it simply means we want to feel as healthy as possible—for as long as possible.

So, I think it’s normal that we discuss topics like warding off dementia, cardiovascular disease, and cancer.

But today, I want to focus on a different piece of the puzzle…

Around and around, we go

I’m talking about mobility.

It’s what helps us maintain our independence well into our 70s, 80s, and beyond.

And of course, in order to remain mobile, we need healthy bones, muscles, and joints.

(We just discussed bone density on Monday, click here for a refresher.)

But it’s a vicious cycle…

Building stronger bones, muscles, and joints requires physical activity. Yet, if you’re suffering from low bone density, poor muscle mass, and achy joints—it can be hard to get moving.

Are we overlooking something?

Well, according to a new study, it seems supplementing with vitamin K could potentially help avoid mobility limitations in old age.

Let’s take a closer look…

An overlooked superstar

Researchers looked at the association between vitamin K blood levels and mobility levels in older adults.

Subjects were not disabled and did not have difficulty walking one-fourth of a mile or up to 10 steps without needing a break upon enrollment. But researchers analyzed if this changed over time—and compared it against vitamin K status.

If subjects started having difficulty completing either task, they were defined as having mobility limitations. And if they really struggled or became completely unable to complete the mobility tasks, they were classified as having mobility disability.

It turns out, participants with vitamin K blood levels less than 0.5 nmol/L were most likely to develop overarching mobility issues.

Now, this study doesn’t land on a clear indication why vitamin K might influence mobility. But other research has linked vitamin K supplementation to improved muscle mass and function; increased bone density; and healthier joint tissues.

So, in my view, it’s not too surprising. It’s actually rather exciting that a simple, safe supplement could work behind the scenes to help us remain mobile over the years.

That’s why I often recommend supplementing with 45 mcg of vitamin K2 twice daily to support your skeleton. It might just keep you moving and grooving well into your golden years.


“Vitamin K Status and Mobility Limitation and Disability in Older Adults: The Health, Aging, and Body Composition Study.” The Journals of Gerontology: Series A, 2020. (