Eat more Green Leafy veg especially Spinach. And daily get 10-15mins of morning Sun (Vit D). No need eat calcium supplements as excess calcium can get deposited in Heart arteries.

Acidity in out blood draws Calcium out of our bones to maintain PH. A diet rich in animal products especially dairy 🥛 is very acidic. It is no coincidence that the Developed countries that consumes the most quantity of Dairy products also has some of the highest incidence of Osteoporosis.