The Scientific Evidence: A Closer Look at the 2022 Study
The compelling case for Jarlsberg's bone benefits stems from a specific clinical trial that compared Jarlsberg cheese with Camembert. For six weeks, 66 healthy female volunteers were divided into two groups: one consumed 57 grams of Jarlsberg daily, while the other consumed 50 grams of Camembert. Afterwards, the Camembert group was switched to Jarlsberg for another six weeks, creating a crossover design. The researchers measured various biomarkers of bone turnover and health.
The results were quite telling. In the group consuming Jarlsberg, key biomarkers of bone renewal, including osteocalcin and PINP, saw a significant increase. These are proteins and peptides involved in building and remodeling bone tissue. Crucially, the same positive changes were not observed in the Camembert group during their initial six weeks, whose markers either remained stable or decreased slightly. However, once this group switched to Jarlsberg, their bone health markers also increased, reinforcing the link between the cheese and the observed effects. Interestingly, the study also noted that Jarlsberg intake was associated with a reduction in total cholesterol, LDL cholesterol, and glycated hemoglobin (HbA1c).
The Role of Vitamin K2 and DHNA
The primary reason for Jarlsberg's unique effect appears to be its rich content of specific vitamin K2 variants and a lesser-known compound called DHNA (1,4-dihydroxy-2-naphthoic acid). Vitamin K2 is essential for activating osteocalcin, the protein that helps calcium bind effectively to the bone matrix. The Propionibacterium freudenreichii bacteria used in Jarlsberg's production are responsible for creating these specific, long-chain forms of vitamin K2, including MK-9(4H). Furthermore, the same bacteria also produce DHNA, which has been shown in animal studies to have anti-osteoporotic effects and may significantly contribute to the osteocalcin-stimulating effect. This combination of K2 and DHNA sets Jarlsberg apart from many other cheeses.
Jarlsberg vs. Other Cheeses for Bone Health
While Jarlsberg has unique properties, all cheese is not created equal when it comes to bone health. Different cheese types offer varying nutritional profiles, with some being particularly rich in bone-building nutrients. The following table compares Jarlsberg with a typical aged cheddar and the Camembert used in the study.
| Nutrient (per 100g) | Jarlsberg (approx.) | Aged Cheddar (approx.) | Camembert (approx.) |
|---|---|---|---|
| Calcium | 770-910 mg | ~721 mg | ~490 mg |
| Protein | 27-32 g | ~25 g | ~20 g |
| Vitamin K2 (MK-9/MK-9(4H)) | Significantly higher | Low to moderate | Negligible |
| DHNA | Present | Not present | Not present |
This comparison highlights Jarlsberg's clear advantage in vitamin K2 and DHNA content, while still offering a substantial amount of calcium and protein, similar to or higher than other popular cheeses. However, bone health depends on a broader range of nutrients and lifestyle factors, as discussed below.
Important Context and Caveats
Despite the promising results, several important caveats should be considered:
- Study Size and Population: The study was small (66 women) and included only healthy, premenopausal participants. The findings cannot be directly applied to older adults, postmenopausal women, or individuals with existing osteoporosis.
- Short Duration: The six-week duration was too short to measure actual changes in bone mineral density. The observed changes were in biomarkers of bone formation, which serve as proxies and require longer studies to confirm long-term effects.
- Funding Bias: The study was partially funded by the manufacturer, Tine SA, which introduces a potential for bias.
- Generalizability: Some experts suggest that the bone-boosting effects may not be exclusive to Jarlsberg and could be found in other hard, fermented cheeses. Future research is needed to investigate this possibility.
Maximizing Your Bone Health: A Holistic Approach
While Jarlsberg can be a healthy dietary addition, it is only one piece of the puzzle. Optimizing bone density requires a comprehensive strategy that includes a variety of nutrients and healthy habits. Here are some key actions to take:
- Ensure Adequate Calcium Intake: Calcium is the fundamental building block of bones. Include dairy, leafy greens, fortified foods, and non-dairy milks in your diet to meet daily requirements.
- Prioritize Vitamin D: Vitamin D is crucial for absorbing calcium. Get sunlight exposure and consume fortified foods, fatty fish, or supplements to maintain healthy levels.
- Don't Neglect Protein and Other Nutrients: Bone is a protein-based structure, so adequate protein intake is essential. Magnesium, phosphorus, and vitamin C also play important roles in bone health.
- Engage in Weight-Bearing Exercise: Activities like walking, jogging, hiking, and weightlifting help stimulate bone growth and increase density.
- Maintain a Balanced Diet: Consume a variety of whole foods to ensure you receive all the necessary vitamins and minerals for optimal health.
Final Verdict: Is Jarlsberg Worth It for Your Bones?
Based on current evidence, Jarlsberg cheese appears to be a uniquely beneficial dairy product for bone health, thanks to its high concentration of vitamin K2 and DHNA. The 2022 study provides solid biochemical evidence that consuming Jarlsberg can increase markers of bone formation, which is a promising finding. However, it is not a magic bullet. It's crucial to remember the study's limitations, including its small size, short duration, and focus on biomarkers rather than direct bone density measurements.
For those who enjoy cheese, incorporating a small, daily portion of Jarlsberg into a balanced diet that is already rich in calcium and vitamin D is a sensible strategy. It provides a dense source of nutrients and a potential extra boost to bone metabolism that other cheeses may lack. However, for anyone with concerns about osteoporosis, it is essential to consult with a healthcare professional regarding established treatments and dietary recommendations. Jarlsberg should be seen as a healthy, tasty addition to a bone-friendly lifestyle, not a replacement for comprehensive bone care.
[You can read the abstract of the study here: https://pubmed.ncbi.nlm.nih.gov/36619332/].
