Do Plant-Based & Vegan Diets Impact Bone Health? Learn How.

Are you curious about the incredible health benefits of a plant-based or vegan diet? From lowering your risk of cardiovascular disease, obesity, cancer and type 2 diabetes, the advantages are plentiful (1). 

Some research shows that while vegans enjoy numerous health perks, they may face an increased risk of bone fractures due to lower body weight and bone density. This is why it’s vital to be proactive about your bone health—especially as osteoporosis, low bone density, affects one in three women and one in five men worldwide (2).

Lets break this down a little more.

A body mass index (BMI) of less than 20 kg/m2, is associated with greater bone loss and fracture risk (3). And vegans and plant based eaters tend to have a have a lower BMI, due to lower body weight and less rates of obesity. So maintaining a healthy BMI between 20 and 24.9 is a smart move.

You see, breaking a bone may not seem that big a deal while you are young, but as you age, it can lead to loss of independence and increased mortality risk.

But here’s the good news: You have the power to enhance your bone density and reduce your risk of osteoporosis through diet and lifestyle changes. And the earlier you start, the better!

Here’s How You Can Boost Your Bone Health:

1. Calcium Matters: Aim for a minimum of 800mg daily. Good sources include calcium-set firm tofu, tahini, soybeans, fortified plant-based milks, and cooked spinach. Track your intake for three days and adjust your intake as required.
2. Optimise Vitamin D Levels: Ensure your levels are > 75 nmol/L. Have them tested annually and consider Vitamin D3 supplementation if necessary. Your recommended dose will be determined by your current levels.
3. Strength Training: Building muscle increases bone density. Incorporate weightlifting or resistance exercises into your routine—walking alone won’t cut it!
4. Monitor Your Protein Intake: Aim for around 1.3g of protein per kilogram of body weight. Great vegan sources include tofu, seitan, tempeh, puffed soy crisps, high protein pasta, lentils and chickpeas.
5. Get Your Magnesium: This mineral plays a crucial role in bone health. Include foods like hemp seeds, pumpkin seeds, and cooked spinach in your diet. A three-day diet analysis can help you understand your intake. If you do supplement with magnesium, make sure you keep your intake of calcium to magnesium at 2:1

A whole foods plant-based diet can also reduce dietary acid load, promoting better bone density and overall health due to the abundance of alkalising plant foods. In contrast Western style diets rich in acidifying meat, eggs and cheese increase a diets acid load (4) This not only increase risk of osteoporosis, but also contributes to low grade inflammation and tissue damage.

Ready to Take Control of Your Health?
Whether you want to increase your intake of plants, or are eating a full plant based diet, I am here to help.

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References:

1. Selinger E, Neuenschwander M, Koller A, Gojda J, Kühn T, Schwingshackl L, Barbaresko J, Schlesinger S. Evidence of a vegan diet for health benefits and risks - an umbrella review of meta-analyses of observational and clinical studies. Crit Rev Food Sci Nutr. 2023;63(29):9926-9936. doi: 10.1080/10408398.2022.2075311. Epub 2022 May 16. PMID: 37962057
2. International Osteoporosis Foundation. https://www.osteoporosis.foundation/health-professionals/about-osteoporosis/risk-factors/modifiable-risks
3. Royal Osteoporosis Society https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/vitamins-minerals-and-nutrients/minerals/#:~:text=Magnesium,a risk factor for osteoporosis.
4. Ekmeiro-Salvador JE, Storz MA. The Impact of Plant-Based Diets on Dietary Acid Load Metrics in Venezuela: A Cross-Sectional Study. Nutrients. 2023 Jun 14;15(12):2745. doi: 10.3390/nu15122745. PMID: 37375649; PMCID: PMC10303227.