In addition, you need healthy sun exposure along with regular, weight-bearing exercise. To sum it up:
Optimize your vitamin D3 either from natural sunlight exposure, a safe tanning bed or an oral vitamin D3 supplement. Check your blood levels regularly to make sure you’re within the optimal range.
Optimize your vitamin K1 through a combination of dietary sources (leafy green vegetables, fermented foods like natto, raw milk cheeses, etc.) and a K2 supplement, if needed. Although the exact dosing (for oral supplementation) is yet to be determined, and you must use caution on the higher doses if you take anticoagulants, if you are generally healthy and not on these types of medications, I suggest 150-300 mcg daily.
Make sure you do weight-bearing exercise, which has profound benefits to your skeletal systems. My favorite is Peak Fitness but it is also very important to do strength-training exercises to produce the dynamic electric forces in your bones that will stimulate the osteoblasts to produce new bone.
Consume a wide variety of fresh, local, organic whole foods, including vegetables, nuts, seeds, organic meats and eggs, and raw organic unpasteurized dairy for calcium and other nutrients. The more of your diet you consume RAW, the better nourished you will be. Minimize sugar and refined grains.
