Higher Protein Diets Lead to Stronger Bones

I was reviewing an article by Dr Jane Kerstetter (PhD, R.D.), in a medical magazine. She was looking at the skeleton's primary functions of mobility, support and protection. A reservoir for central minerals such as calcium and phosphorus, the skeleton may be invoked to supplement dietary intake of these minerals, though excessive reliance on this physiological mechanism can result in bone loss and osteoporosis.

One in four women and one in eight men aged 50 or over will develop osteoporosis, a condition that often leads to fractures.

The single most important rule of bone health is to obtain an adequate amount of dietary calcium (1,200 mg/day suggested) and vitamin D (800 to 1,200 IU/day suggested).

When they looked at diets that were higher in protein, they found urinary calcium excretion rising as a function of dietary protein intake. It was believed that the increase in endogenous acids associated with higher protein intake resulted in an increase in bone resorption and thus a net loss of bone.

HOWEVER, this is not the case. In their studies, they found that there was a greater excretion of calcium; however the bone resorption findings showed that there was no difference in bone formation or bone balance between patients on high vs. moderate protein diets.

The reason for the increased calcium excretion in the urine on the high protein diets was simply due to better intestinal absorption of calcium! There have been a number of studies finding a link between bone mineral density and higher protein intake.

Now there is good reason to believe that high protein consumption is not detrimental to bone and may even counteract bone loss.

Safe and healthy sources of protein include dairy products, eggs, fish and poultry, and commercial protein powders.

Soy protein does not appear to have an advantage over other sources of protein.

Thus, higher protein diets are beneficial to bones.

Dr. Doug