Tablet screen showing a guide titled The Plant-Based Bone Health Cheat Sheet, featuring a group of people exercising outdoors with an anatomical overlay highlighting arm muscles.

written by ny times bestselling author of the plant-based athlete & complement co-founder, matt frazier

The 8 Nutrients Your Plant-Based Bones Depend On

Find out which ones your plate covers, which ones it can't, and exactly what to do about the gap.

Your guide will be delivered in the next 5 minutes!
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Wondering if your plant-based diet is doing your bones any favors?

It's a fair question. Two of the largest studies on diet and fracture risk found higher hip fracture rates in vegans. One of those studies also found something hopeful. Female vegans who took calcium and vitamin D didn't show the higher risk. This guide shows you which bone nutrients plants cover well, which ones they can't reliably supply, and how to get the most from the food on your plate.

Download this mobile-friendly guide and get:

  • ✓ The top 25 plant sources of calcium, with serving sizes and amounts.
  • ✓ A chart showing how much calcium your body actually absorbs from 11 common foods (spinach will surprise you).
  • ✓ A full day of plant-based meals that hits 1,200 mg of calcium from food alone.
  • ✓ A simple scorecard showing which bone nutrients food can cover and which it can't.

Here's what's inside.

  • 01_

    How Your Bones Actually Work

    Meet the 8-member crew that turns calcium into strong bone.

  • 02_

    The Calcium Trap

    Why the number on the label isn't the number your bones get.

  • 03_

    What 1,200 mg Looks Like

    A full day of meals that hits your calcium target with food.

  • 04_

    The Easy Wins

    The best plant sources of magnesium, zinc, and boron.

  • 05_

    The Hard Four

    The four bone nutrients plants can't reliably supply.

  • 06_

    The Rest of Your Plan

    Protein, movement, and the daily habits that protect bone.

Get the free bone health cheat sheet
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“When people ask me about plant-based nutrition, the conversation almost always starts with protein. Bones rarely come up. But when I dug into the research, I found a real gap. A few of the nutrients your bones depend on are hard to get from plants, and a lot of plant-based eaters have never been told which ones. I put this guide together so you can see exactly where your plate has you covered and where it falls short. Once you know what to look for, most of the fixes are simple.”

— Matt Frazier, Founder of No Meat Athlete, NYT bestselling author and COMPLEMENT® Co-Founder

Four tablet devices angled to show pages from a Plant-Based Bone Health Cheat Sheet guide, featuring lists of calcium-rich foods and a cover image of a woman doing arm exercises.

Enter your name and email to get The Plant-Based Bone Health Cheat Sheet for free!
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