Key Takeaways
- Protein can keep bones healthy by releasing a growth factor (IGF-1) that promotes bone growth and mass, increases calcium absorption, supports muscle strength, and more.
- Children and older adults can particularly benefit from a high-protein diet.
- Healthy adults should aim to meet the daily recommended protein intake, but eating high-protein diets beyond that doesn’t have additional bone health benefits.
Eating enough protein from both animal and plant sources, combined with eating enough calcium and getting enough exercise, can keep your bones healthy.
How Protein Improves Bone Health
Eating enough protein can help maintain healthy bones. Protein makes up about 33% of your bone mass and 50% of your bone volume. It helps keep bones healthy by:
- Influencing collagen and hormones to build bone mass
- Increasing insulin-like growth factor 1 (IGF-1), which promotes bone growth and maintains mass
- Increasing calcium absorption, a mineral that keeps bones strong
- Preventing bone loss
- Supporting muscle strength, which can help your mobility and prevent falls and bone injuries
Protein, Bone Health, and Your Age
The impact of protein in your diet depends on your age.
- Children and teens: It’s especially important for growing kids and teens to eat enough protein. It’s during this life stage that bones undergo rapid growth and are set up for lifelong bone strength. Low protein intake in childhood can negatively impact bone development, and eating enough protein is associated with better bone mass.
- Adults: For healthy adults, the connection between eating protein and bone health is not as clear. It’s likely that not eating enough protein could negatively affect bone health, but eating a high-protein diet doesn’t bring extra benefits for bones beyond meeting your recommended daily amounts.
- Older adults: Older adults and women who have gone through menopause need to eat enough protein. These groups are at risk of osteoporosis, a condition that causes bones to become weak and thin, increasing the likelihood of fractures (breaks) during a fall or impact that wouldn’t break a typical bone.
Plant vs. Animal Protein for Bone Health
You can get protein from either plant or animal sources. Scientists have sought to determine whether animal or plant protein is more beneficial for bone health. There’s evidence that animal protein and soy-based plant protein are about equal when it comes to measures of bone health.
- Animal protein: Generally, animal protein is a more “complete” source of protein, and the human body can absorb more of it. Animal-based protein sources typically contain other vitamins and nutrients that support bone health, such as vitamin D and calcium.
- Plant protein: The body absorbs less protein from plant sources, and plant protein also contains less vitamin D and calcium. However, plant protein sources offer other healthy nutrients, such as fiber and unsaturated fats, so they are still beneficial for your health.
Overall, it’s recommended to consume both animal and plant proteins, combined with regular exercise and adequate amounts of calcium and vitamin D, for optimal benefits.
How Much Protein Should You Eat for Healthy Bones?
The recommended protein intake for healthy adults is approximately 10% to 35% of total daily calories. Below is the recommendation for daily protein intake by age and sex.
| Age | Females | Males |
|---|---|---|
| 6-12 months | 11 grams (g) | 11 g |
| 1-3 years | 13 g | 13 g |
| 4-8 years | 19 g | 19 g |
| 9-13 years | 34 g | 34 g |
| 14-18 years | 46 g | 52 g |
| 19-70 years | 46 g | 56 g |
| 70 years and older | 46 g | 56 g |
Will Eating a High-Protein Diet Improve Bone Health Even More?
Ultimately, for healthy adults, eating a high-protein diet isn’t harmful, but it also won’t lead to additional bone health benefits.
One study found that while increased protein intake was generally associated with improved bone mineral density, benefits were capped at different amounts.
For children and older adults, a high-protein diet can help strengthen bones, especially when combined with regular exercise, adequate calcium intake, and vitamin D supplementation.
For older adults with osteoporosis, a high-protein diet (above daily recommendations, and along with adequate calcium) is associated with:
High-Protein Foods Strong for Bones
There are numerous sources of protein and various ways to incorporate them into your diet.
Dairy products, such as milk and Greek yogurt, are especially good for your bones. This is because, in addition to containing protein, they also have calcium and vitamin D, giving a combined boost to bone health.
Other protein sources for bone health include:
- Lean meats
- Poultry
- Fish
- Soy products (tofu, tempeh)
- Legumes (lentils, beans)
- Quinoa
- Nuts and seeds
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