1. Vitamin D – check your blood levels regularly to make sure you are within the optimal range. You obtain vitamin D from exposure to natural sunlight and if necessary from an oral vitamin D supplement. The best dietary source is fortified milk, not available at supermarkets in South Africa at this point.
2. Vitamin K – make sure you are getting sufficient daily intake of vitamin K from leafy green vegetables and fermented foods like homemade sauerkraut. Grass fed organic dairy, eggs and butter; and cheeses like Gouda and Brie also have good levels of vitamin K. It is not easy to assess if you have sufficient vitamin K, otherwise consider taking a supplement, especially if you are already supplementing with vitamin D, as this increases the demand for vitamin K. These 2 vitamins work together to strengthen your bones.
3. Weight bearing exercise – this is vital to stimulate the bone forming cells, the osteoblasts, to form new bone
4. Calcium and Magnesium – always best from ones diet and plant-based. Good sources of calcium are milk, cheese and yogurt; leafy green vegetables and sardines. Magnesium, like potassium, is present in both plant and animal cells and is also the mineral in chlorophyll. Good sources of magnesium are green vegetables, avocados, unmilled grains, seeds, nuts and legumes. Dairy products are low in magnesium.
5. Trace minerals – bones contain more than a dozen minerals. Obtain these by having a diet rich in fresh, raw foods including vegetables, nuts, seeds and another source is Himalayan crystal salt.
Note: Avoid high intakes of processed food, which tend to have a very high salt content and are low in potassium and other essential nutrients. An imbalanced sodium to potassium ratio can contribute to a number of diseases, including osteoporosis.