| 1 cup unsweetened almond milk (fortified with calcium & D) |
Rich in calcium and vitamin D |
| 1 frozen banana |
Source of magnesium and potassium |
| ½ cup Greek yogurt (or dairy-free alternative with added calcium) |
High in calcium, protein, and probiotics |
| 1 tbsp chia seeds or ground flaxseeds |
Omega-3s + magnesium |
| 1 handful spinach or kale |
Natural source of vitamin K, calcium, and magnesium |
| ½ avocado |
Healthy fats + magnesium |
| 1 tsp turmeric powder |
Anti-inflammatory |
| Pinch of black pepper |
Boosts turmeric absorption |
| 1 tsp raw honey (optional) |
Natural anti-inflammatory |
| Ice cubes (optional) |
For texture |
