Kick up your vitamin K. This fat-soluble vitamin modulates proteins involved in bone formation, and studies have linked a higher intake of vitamin K to fewer fractures.3 If your bones are generally healthy, take 100 mcg daily for prevention. But if you've been diagnosed with osteopenia or osteoporosis, boost the amount to 1,000 mcg per day. Whichever dose is right for you, make sure to take it with a meal containing some fat to enhance absorption.

Eat for better bones. Ditch the overly processed junk food and opt for a whole foods alkaline diet rich in vegetables, fruits, nuts, seeds and green tea can help protect your bones. Adding soy foods—as long as they are organic—is particularly important since they can suppress bone resorption, stimulate bone formation and reduce the risk of fracture by up to 35%.4 

Get some weight-bearing exercise every day. Walking is essentially free and something most anyone can do. If you belong to a gym, try the elliptical or stair-step machine—or take a low-impact aerobics class. If you're new to exercise, or haven't exercised for awhile, aim to gradually increase your level of weight-bearing exercise to 30 minutes per day on most days of the week.

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Best Regards, 
 A.N.T 
World Wide North America Distributor