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May 25, 2025
Protein benefits bone health throughout life
Protein is a major constituent of bone and adequate protein intake is critical for maintaining bone health. Current evidence indicates that higher protein diets are associated with greater bone mass and fewer fractures when calcium intake is adequate.1 Protein intakes are an important consideration given the prevalence of osteoporosis (loss of bone mass) and sarcopenia (loss of muscle mass) as people age. Two recent studies add to the evidence base on the subject of protein and bone health.
Higher protein intakes reduced the risk of hip fracture in an elderly population of 576 women and 370 men participating in the Framingham Osteoporosis Study.2 Mean protein intake was 68 grams/day among the 946 participants with a mean age of 75 years. Higher protein intakes were associated with a decreased risk of hip fracture compared to those in the lowest quartile of protein intake.
Higher protein intakes did not have an adverse effect on bone mineral density in premenopausal women based on a recent analysis of data from two longitudinal studies.3 This analysis included 560 females aged 14 to 40 years at baseline who were followed for two to three years. Mean protein intake at baseline was 15.5% of energy and the study examined low (5.7-14.3%), medium (14.4-17.1%) and high (17.2-27.6%) protein intakes. Much of the difference in protein intakes was due to higher consumption of animal-based protein. The analysis also provided evidence of an age effect, showing that a higher protein intake was associated with higher bone mineral density in teenage girls 14 to 19.
For Your Practice
It is important to recognize that protein intakes affect both bone and muscle mass throughout the lifespan. Loss of bone mass (osteopenia) and loss of muscle mass (sarcopenia) are closely related and serious concerns in our aging population. Heaney and Layman suggest that optimal protein intakes for bone health are likely higher than currently recommended intakes, particularly in the elderly.1
Want to Learn More?
1. Heaney RP and Layman DK. Amount and type of protein influences bone health. Am J Clin Nutr, 2008; 87(5):S1567-70.
2. Misra D et al. Does dietary protein reduce hip fracture risk in elders? The Framingham osteoporosis study. Osteoporosis Int, 2010 May 5 [Epub ahead of print].
3. Beasley JM et al. Is protein intake associated with bone mineral density in young women? Am J Clin Nutr, 2010 March 10; 91:1311-6.
In case you missed it - Listen to Dr. Paddon-Jones share his expertise in our 9-minute podcast on protein and sarcopenia.
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