I have had osteopenia since I had my first scan in my early 40s. I, too, can't really drink milk, my parents never served it, and now it really does bother my stomach. My grandmother died 4 inches shorter than she started and my mom (who died young from another problem) had several fractures in her early sixties, even though she exercised. I did years of pounding aerobics and sporadic weight training before I started cycling. I eat healthy, but not as restricted as you do! I finally had to start taking Evista. Fosomax made me really ill (all of the side effects you hear about on the ad), when I tried it almost ten years ago. I have been taking it for a little over a year and I am due to have another scan in September. I hope something has changed. I take 1200 mg of calcium, with Vitamin D and I would say I get a good amount from the sun, although I wear a lot of sun block. I've been weight training 2 days a week and doing yoga, but I find it hard to fit it all in and do the amount of riding I want to do.
I would be leery of Vitamin K. It's not water soluble and easily builds up to toxic levels.