Vegetarian Diet and Bone Health: How to Prevent Osteoporosis and Fractures

 

Vegetarians Face Higher Risk of Osteoporosis and Fractures – How to Get Enough Nutrients

Is a vegetarian diet truly healthy? A new study published in BMC Medicine has found that vegetarians, especially vegans, face a significantly higher risk of osteoporosis and fractures compared to meat-eaters.

Fracture Risk Among Vegans Increases by 40%

The study tracked over 55,000 healthy adults starting in 2010, dividing them into vegans, lacto-ovo vegetarians, pescatarians, and meat-eaters. By 2016, 3,941 participants had experienced fractures. Data showed that vegans had a 40% higher risk of fractures—particularly in the legs, hips, and spine—compared to meat-eaters. Lacto-ovo vegetarians and pescatarians also had elevated risks, though not as high as vegans. Researchers emphasized the importance of adequate protein and calcium for bone health.

How Vegetarians Can Get Enough Calcium and Protein

Vegetarians often struggle to consume enough protein and calcium, as plant-based sources are harder to absorb. Hollywood actress Gwyneth Paltrow, for example, once suffered a knee fracture and was later diagnosed with low bone density due to insufficient protein and vitamin D intake while following a restrictive plant-based diet.

Recommended Nutrients for Bone Health

• Calcium: Adults should aim for 1,000 mg daily. High-calcium vegetables include amaranth greens, Chinese kale, and red spinach. Black sesame, firm tofu, and dried bean curd are also excellent sources.
• Protein: Plant-based proteins are less complete in essential amino acids. Pairing foods, such as soybeans with rice or oats, and nuts with whole grains, helps improve protein quality.
• Vitamin D and Phosphorus: Vitamin D supports calcium absorption, while phosphorus works synergistically with it. Since vegans may lack dietary vitamin D, options include sun-exposed mushrooms, wood ear fungus, or 15 minutes of daily sunlight. Phosphorus is easier to obtain from nuts, whole grains, legumes, and even chocolate.
• Exercise: Resistance training increases bone density and improves calcium absorption by stimulating bone-forming cells.

Practical Advice for Vegetarians

Experts suggest lacto-ovo vegetarian diets over strict veganism, as including dairy and eggs greatly reduces the risk of calcium and protein deficiencies. A simple habit like drinking one cup of milk in the morning and another at night can significantly improve bone health. Nutritionists also remind vegetarians to monitor other micronutrients commonly found in animal products, such as vitamin B12.

Bottom line: While vegetarian diets can be healthy, proper planning is essential to avoid nutrient deficiencies that may increase the risk of osteoporosis and fractures. Ensuring adequate calcium, protein, vitamin D, and phosphorus intake—along with regular exercise—is the key to strong bones.