I take D3, MK-4, MK-7, Magnesium. I upped my calcium intake with food and my calcium was in a good ranger according to a blood test. I'm sure others will weigh in.

As far as protein goes, the daily recommendation is 0.4 grams per pound of body weight. So, if you're a 140-lb. woman, you need about 60 grams of protein per day. Found this online:

What are some high-protein foods that can help me reach 60 grams of protein in one meal?
Some high-protein foods that can help you reach 60 grams of protein in one meal include chicken breast, turkey, lean beef, fish, tofu, tempeh, Greek yogurt, cottage cheese, eggs, lentils, and quinoa.

How can I incorporate protein-rich vegetables into a meal to reach 60 grams of protein?
You can incorporate protein-rich vegetables such as spinach, broccoli, Brussels sprouts, and edamame into your meal. These vegetables can be added to salads, stir-fries, or omelets to boost the protein content of your meal.

What are some meal ideas that can provide 60 grams of protein?
Some meal ideas that can provide 60 grams of protein include grilled chicken breast with quinoa and steamed vegetables, a tofu stir-fry with edamame and brown rice, or a turkey and spinach omelet with a side of Greek yogurt.

How can I increase the protein content of my smoothie to reach 60 grams of protein?
To increase the protein content of your smoothie, you can add ingredients such as protein powder, Greek yogurt, silken tofu, or nut butter. These additions can help you reach the 60-gram protein goal in one meal.

Are there any protein-packed snacks that can help me reach 60 grams of protein in one meal?
Yes, there are protein-packed snacks that can help you reach 60 grams of protein in one meal. Some examples include protein bars, jerky, hard-boiled eggs, cottage cheese, and Greek yogurt. These snacks can be incorporated into your meal to boost the overall protein intake.