if you have osteoporosis you should take vitamin K-1 and K-2 and lift light weights 3xtimes a week ...eat cabage , brococoli , swiss chard , kale , Dandelion Greens , Arugula,,,,, ,and take silica and buy mineral imported from Germany called GEROLSTEINER .....Containing 348 mg of calcium and 108 mg of magnesium a liter of Gerolsteiner mineral water and provides a third of the recommended daily amount of both minerals ! ps. no dary products and cut down on animal protein !!