Sir how to increase bone mass, I'm a 22 year old boy, and I want to increase my bone mass. please suggest some tips to gain bone mass easily.

Dr. Anuradha SharmaPhysiotherapist10yrs exp

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Calcium supplement milk form.  

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Dr. Faiyaz Khan PtPhysiotherapist3yrs exp

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Bone mass is increased by taking naturals forms or medicinal forms of: Calcium Vit D3 magnesium Vit k You can get enough Vit D by sitting under sun for minimum 30-40 mins daily during day time in between 10 am - 2 pm Getting calcium is easy from dietary sources like Milk, Eggs, fish, green vegetables, meat Magnesium is present in Bananas, almond, dates, dark chocolate pure form, avocado, meat, beans and nuts, green leafy vegetables, chickpeas, figs, pumpkin seeds, Yogurt or Kefir, Spinach etc. Vit k is present in the following: broccoli parsley olive oil pepper tomatoes kale squash green leafy vegetables Taking them in good quantity in good quality can enhance your bone density significantly. Good luck! rhanks.  

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