I take those suplements plus b3 though changing diet is most important. A meat based fatty diet seems to be the best in terms of attaining these vitamins along with others essential to bone growth and remodeling. 

Avoid going vegan at all costs there are atleast 10 vitamins that you will be missing out on which are only found in meat. No civilisation/society has ever been willingly vegan so we should assume straying from this path would lead to less results than hoped for. 

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Posted by: Apollo

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thanks

Apollo: so the best choice is to take d3+k2, vitamin A and magnesium everyday? What dosage?

I buyed a spray form of k2(mk7)+d3, every splash  800iu d3 and 75mcg of k2

Posted by: andread24

Apollo: so the best choice is to take d3+k2, vitamin A and magnesium everyday? What dosage?

I buyed a spray form of k2(mk7)+d3, every splash  800iu d3 and 75mcg of k2

I'm still not certain about what supplements to take, so I can only tell you what I'm doing. I started by trying to get about 5,000IU of the animal-based active retinol form of vitamin A daily. This can come from dietary sources like beef liver, liverwurst, pate, etc., or more supplement-type forms like natural cod liver oil or desiccated liver pills. This target dose comes from the Weston A. Price Foundation website recommendation of 100-200 grams of liver per week and the Ancestral Supplements recommended dose of their desiccated beef liver pills. We want to avoid the synthetic form found in most multivitamins to prevent vitamin A accumulation and toxic side effects.

From there I tried to balance the right amount of Vitamin D. There's no definitive answer about the best ratio of vitamins A and D. Cod liver oil has a ratio of about 10:1. The Weston A. Price Foundation cites studies that used a ratio of 5 to 8 times more A than D. The Vitamin D3 that I take comes in pills of 2,000IU. Since I am getting around 5,000IU of vitamin A per day, I decided to take the 2,000IU of vitamin D every 2 days, for a ratio of about 5:1.

There is also research showing cooperative interactions between A and D with K2, another fat soluble vitamin. There is even less to go on about the correct dosing for K2. To avoid deficiency, for now I am taking only 100mcg of the MK-7 form daily, which has a longer half life and is converted by the body into the active Mk-4 form. There is some evidence that taking the Mk-4 form directly has different effects, but it also has a shorter half life. I eat a fair amount of pasture-raised eggs and dairy, which should give me some Mk-4, but I am still debating supplementing with a moderate dose of this active form of K2.

I also take 200mg of magnesium daily. If your diet doesn't include enough calcium, that's something you might consider. I'm sure there are other supplements that would be beneficial, but I have a limited budget, so I am only taking what I understand to be important, and trusting that my diet will fill in the gaps.