Get Plenty of Vitamin D and Vitamin K

For the development of strong bones, vitamins D and K are crucial. In in addition to helping calcium absorption, vitamin D has various effects on bone health. To protect against osteopenia, osteoporosis, and other bone problems, it is advised to maintain a blood level of at least 30 ng/ml (75 nmol/l). Indeed, studies have shown that people who get enough vitamin D tend to have higher bone density, whereas those who don't are likely to lose more bone. Around a billion people globally suffer from vitamin D insufficiency, which is unfortunately quite common. Sun exposure and foods like fatty fish, liver, and cheese may help you acquire adequate vitamin D.

Osteocalcin, a protein involved in bone production, is changed by vitamin K2 to support bone health. Osteocalcin may now bind to the minerals in bones, which helps stop calcium loss from the bones. Vitamin K2 is available in two different forms: MK-4 and MK-7. MK-4 is found in small levels in beef, eggs, and liver. MK-7 is present in foods that have undergone fermented, such as cheese, sauerkraut, and natto, a soybean product. A small study in healthy young women found that MK-7 supplements increased blood levels of vitamin K2 more than MK-4 supplements.