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Here are specific nutrients that your bones need in order to maintain density and remineralisation.


Food sources include pasture-raised, organic egg yolk, organ meats, and cod liver oil for added Vitamin D. Taking a high-quality vitamin D3 supplement that provides 1000 IU per 11kg of body weight. Try not wear sunglasses while driving, and try to get 20 mins of sunlight daily. When in the sun for longer than that, use a non-toxic sunscreen that is free from chemical filters.


Food sources of vitamin K2 can be found in fermented foods such sauerkraut, kombucha, and beet kvass. I recommend supplementing with high doses of vitamin K2 to prevent osteoporosis.


Omega 3s help to reduce inflammation and provide 'building blocks' for healthy bone tissue and hormones that regulate bone tissue formation. Eat grass-fed meat, pasture-raised eggs, wild caught fish, loads of green veggies as well as flax, chia, hemp and pumpkin seeds. 


This is an incredible mineral! It's necessary for 325 enzymes in your body and is key for all Vitamin D regulating pathways. Eating loads of leafy green veggies, seeds, and grass-fed dairy provide good sources of magnesium. Having a daily green juice is a great idea too. 


This is a building block for bone tissue. If you include lots of green veggies, seeds, and grass-fed dairy. Raw cheese, organic yoghurt, kefir and ghee are good diet choices for calcium.  


    If you have a medium to high genetic variation in either your VDR or COL1A1 gene, it's a good idea to supplement from the list below. If you don't have this information and are not sure that you are eating enough of the above, it's also a good idea to 'ADD IN' supplements from the list below. 

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