How can you boost your bone health/strength??

ive been doing martial arts for almost 2 years now, i also did weight lifting for 4 months before martial arts, so i kinda developed some muscle strength, despite that i still get a back ache whenever i carry something 20kgs+, though if used my weight lifting belt, i can carry them easily with no aches, the problem is that in training i should lift my opponents without wearing my belt





is there a diet, pills anything i could take to improve my bone health





ps. im 64 kgs after all the training i had, im told to be thin boned, can i change that??

How can you boost your bone health/strength??
Continue to do martial arts which is good weight bearing exercise like tai chi...good for your spine.





You should do core exercises (abdominals to strengthen your back.





Calcium citrate 1200mg with 600-800mg Vit. D3 %26amp; Magnesium 400-600mg/day.


With magnesium take Vit.K1 600mcg(take Vit K separate from calcium)


Collagen (hyaluronic Acid) powder:3,500mg.


Reseveratrol





I think you can build stronger, denser bones, but if your frame is small, don't know if you can change that.





Good Luck
Reply:dont use pills and dont wear the belt