The space does not allow discussion of recommended doses. I suggest you discuss this with your doctor or pharmacist. Research is indicating that exercise, especially weight bearing exercise, is very beneficial for bone health. Exercises that are helpful in preventing osteoporosis are walking, stair climbing, running, rope jumping, weight lifting, yoga, Qi Gong, dancing, team sports like volleyball and tennis. When it comes to bone health, moderation in sodas, caffeine containing drinks and alcohol becomes very important.
Sodas contain phosphorus.
Too much phosphorus binds with calcium and makes us lose our calcium. Too much alcohol interferes with absorption of calcium, and caffeine as a diuretic increases the amount of calcium we excrete from the body. Smoking, too much salt and sugar also can create problems for bone health. Smoking decreases the oxygen available to bones and partially blocks estrogen. Salt and sugar both increase calcium excretion.