Make no bones about it: The health and well-being of your skeleton really takes center stage during menopause. “Estrogen plays a vital role in preserving bone density, and without it, bones become more porous and fragile,” says Corinne Menn, DO, an ob-gyn and the director of clinical innovation and education at Alloy. “Approximately 300,000 people in the U.S. are hospitalized each year for hip fractures, and about three-quarters of them are women,” she says.

Research suggests that in the years surrounding menopause, women can lose a staggering 20 percent of their bone density. It’s sadly no surprise, then, that fracture risk and cases of osteoporosis and osteopenia skyrocket during this phase of life.

Thankfully, there are plenty of ways to prevent such drastic losses, says Menn, from strength-training workouts to vibrating belts that slow bone loss. And don’t underestimate the power of nutrition. While we all heard in childhood that drinking calcium-rich milk makes for strong bones, that mineral isn’t the only thing worth prioritizing. Here are five other nutrients to load up on.

1. Vitamin D

Why it matters: Vitamin D is to calcium what Krypto the Superdog is to Superman: essential to getting the job done (but in this case, the job is fighting bone loss rather than supervillains). “Vitamin D helps the body efficiently absorb calcium from the diet,” says Dani Dominguez, RDN, a registered dietitian, holistic pet nutritionist, and founder of SunBright Wellness. Without enough D, your body can’t take on as much calcium, which weakens your bones, she says. (It’s important for proper muscle and immune function, too; low levels of the nutrient are also linked with depression.)

How to get it: All adults need to eat 15 to 20 micrograms (or 600 to 800 IU) of vitamin D every day. “Only a few foods naturally contain vitamin D—including fatty fish like trout and salmon, eggs, and UV-exposed mushrooms,” says Sapna Peruvemba, RDN, a registered dietitian and founder of Health by Sapna. (You can also get it from fortified dairy and nondairy milks.) If those options don’t exactly whet your appetite, opt for a quality supplement to ensure you get what you need. Look for brands that have a seal from the National Science Foundation (NSF) or ConsumerLab on their packaging—third-party testing agencies that confirm products contain the ingredients listed and meet limits for certain contaminants.

2. Vitamin K

Why it matters: Vitamin K—particularly in the form of K2—“helps bind calcium to the bone, and without enough K2, calcium may end up in places you don’t want it, like your arteries,” shares Menn.

How to get it: The National Institutes of Health recommends at least 90 micrograms per day for adult women—inclusive of both K1 and K2. “K2 is found mostly in animal products, like dairy and meat, and fermented foods,” says Peruvemba. (She adds that natto—made from fermented soybeans—offers up to 708 percent of your recommended daily value in a three-ounce serving. Not too shabby!) Vitamin K1, often found in plant-based sources like leafy greens and cruciferous veggies, also promotes bone health. Even small portions of these plant-based options (think: a cup of raw spinach as a salad base or two plantains) can help you meet your daily needs.

3. Magnesium

Why it matters: Magnesium—it’s not just for sleep! “Magnesium influences the activity of bone-building cells and helps regulate calcium transport,” shares Dominguez. Research also shows that magnesium supplementation is associated with better bone density and reduced risk of fractures in older adults.

How to get it: “Many women fall short of the 320 milligrams recommended per day, so adding magnesium-rich foods like nuts, seeds, legumes, and leafy greens to meals can be helpful,” Menn says. Snacking on half a cup of roasted pumpkin seeds will knock out your requirement for the day. Otherwise, a magnesium glycinate or magnesium-L-threonate supplement (as both are well absorbed) can help you reach that goal.

4. Phosphorus

Why it matters: Phosphorus is abundant in dairy products, and it’s part of the reason milk, cheese, yogurt, and the like are so essential to bone health. “About 85 percent of phosphorus is stored in the bones as well as the teeth and helps repair and renew the bone tissue in the body,” says Dominguez.

How to get it: Adult women should aim for 700 milligrams of the mineral per day. Sounds like a tall order, but you can find it in a lot of stuff you’re hopefully already eating: beans, peas, meat, poultry, seafood, nuts, seeds, whole grains, and dairy foods. Most people get enough from food, so no need to supplement this nutrient (and too much of it can have a negative impact on your bones).

5. Protein

Why it matters: “Protein’s not just for muscles. It also supports the collagen structure within bones,” Menn says. Plus, protein encourages better calcium absorption.

How to get it: Given that protein is once again the It nutrient, you’re probably well aware of ways to eat it (maybe you’re eating or drinking some right now!). But how much you should consume depends on your weight, age, activity level, and other factors. “While the recommended dietary allowance [RDA] for protein is 0.8 grams per kilogram per day of body weight, many experts recommend 1.0 g/kg for peri- and postmenopausal women—and up to 1.2 to 1.6 g/kg for active or strength-training women,” Peruvemba says. This could equate to anywhere between 50 and upwards of 100 grams of protein per day from legumes, nuts, seeds, fish, dairy, lean meats, eggs, and whole grains.