Strong bones are the foundation of a strong body!
As we get older, it’s no secret that our bone health can start to decline. But did you know that one of the simplest ways to keep bones healthy could be as easy as adding more protein to your diet?
It’s true! Protein isn’t just for building muscle—it plays a huge role in keeping your bones strong too. But with so much information out there, it can be tough to know how much protein you actually need, or what kinds of protein are best for bone health. Let’s break it down because you probably need more protein than you realise!
What’s Protein Got to Do with Bone Health?
First off, protein isn’t just something we need to build muscles. It’s actually a key player in bone health. Half the volume and about a third of the mass of your bones are made of protein. It helps maintain bone structure by supporting the creation of collagen (that’s the stuff that gives bones flexibility) and plays a part in bone-building hormones.
In other words, without protein, your bones wouldn’t be as strong, and you’d be more at risk for things like fractures. So, making sure you’re getting enough protein in your diet can actually help keep your bones sturdy as you age.
How Much Protein Do You Actually Need?
You might be wondering: “Okay, but how much protein should I be eating?” The standard guidelines say about 0.8 grams of protein per kilogram of body weight is sufficient.
Here’s the important thing to note though: These guidelines provide the minimum protein intake necessary to avoid deficiencies – not getting enough protein can lead to muscle loss and other health problems. However, a 2019 review in Nutrients recommends aiming for between 1.3 g and 1.8 g of protein per kilogram of body weight daily to promote optimal health, especially in preventing age-related muscle loss. Additionally, a 2023 review in Metabolism suggests that older adults should aim for at least 1.2 g per kilogram of body weight to help prevent sarcopenia—a condition that causes muscle mass and strength to decline. Sarcopenia is a key risk factor for falls among older adults.
Now, don’t go overboard—too much protein isn’t necessarily better. But if you’re getting the right amount (and it’s from quality sources), your bones will thank you!
How much is too much? Eating too much protein can mean missing out on important nutrients like fiber and healthy fats. Experts recommend a rough upper limit of 2 grams per kilogram of body weight.
In the past, there were concerns that high protein intake could increase the risk of kidney stones or osteoporosis. However, more recent studies have shown that this isn’t a concern for most people. Unless you have kidney disease, consuming higher amounts of protein is unlikely to cause harm. In fact, eating toward the upper end of the recommended protein range may even support bone health, especially if you’re getting enough calcium, according to a 2019 study in Nutrition Today. A balanced diet, including protein from both animal and plant sources, combined with regular physical activity, is key for maintaining strong bones, according to a 2023 review in Nutrients.
Plant vs. Animal Protein: Which One is Better for Your Bones?
This is where things can get tricky, because not all protein is created equal. You’ve probably heard a lot about plant-based diets and how they’re great for overall health, but what about bone health? Do plant proteins pack the same punch as animal-based proteins like dairy and meat?
Here’s the lowdown: Both plant and animal proteins have their benefits. Plant proteins (like soy) are great, and they come with some extra perks, like isoflavones (compounds that mimic estrogen), which might be helpful for postmenopausal women. But, some research suggests that plant-based proteins might not be quite as effective as animal-based proteins when it comes to bone strength. Animal proteins—especially those from dairy—are rich in bone-boosting nutrients like calcium, vitamin D, and phosphorus, which are essential for maintaining bone density.
So, what’s the bottom line? It’s not about choosing one over the other—it’s about balance. A combination of both plant and animal proteins, along with a healthy diet full of fruits, veggies, and other nutrients, will do wonders for your bone health.
Don’t Forget the Exercise!
Here’s the thing: Protein alone isn’t enough. You need to pair your protein intake with regular physical activity to keep your bones strong. Weight-bearing exercises such as resistance and strength training can help maintain bone density. And guess what? If you combine a healthy diet with regular exercise, you’ll see even better results in terms of bone strength and muscle mass.
So, What Should You Eat?
You don’t have to go overboard with protein supplements or drastically change your diet to see improvements. Simple changes can make a big difference. Here are a few ideas for adding more bone-friendly protein to your day:
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Dairy: Try adding a serving of yogurt, cheese, or milk to your meals.
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Eggs: A quick and easy source of high-quality protein.
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Soy: Tofu, tempeh, or soy milk are all excellent plant-based options.
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Nuts and Seeds: Perfect for snacking and adding protein to salads or smoothies.
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Lean meats: If you eat meat, lean options like chicken or fish can boost protein levels.
Wrap-Up: Keep Your Bones Strong and Healthy
In the end, the key to strong bones isn’t about following a specific diet—it’s about balancing your protein intake, getting enough nutrients, and staying active. So, next time you’re thinking about what to have for lunch or dinner, remember that protein isn’t just for your muscles—it’s doing some important work for your bones, too.
What changes will you make to support your bone health today? Let me know your thoughts in the comments!
If you would like help to work if you’re getting enough protein, why not get in touch?
