Dietary Protein and Your Bone Health

It is well known that calcium and vitamin D are important for bone health, but the role of protein has been controversial. When protein is metabolized in the body, acid is generated.  This acid has to be neutralized and calcium is a natural ‘buffer’.  Since an increase in dietary protein results in greater calcium loss in the urine, it was thought that excess dietary protein was pulling calcium out of the bones, and subsequently weakening them.

Is Protein Bad for Bone?

A recent meta-analysis (where researchers do an exhaustive search of the medical and scientific literature and base conclusions on what the highest quality studies collectively demonstrate) found that protein did not have a negative effect on bone mineral density (BMD).  In fact, there was a slight positive effect of dietary protein on BMD.  There was no effect, either positive or negative, on fracture incidence (1).

So based on this extensive review, and commentary from other researchers (2-3), it can be concluded that protein is not bad for bone health. So will eating more protein increase your bone strength?

Maybe, however large long-term studies are still needed to confirm this.

The Importance of Protein

Protein is an excellent source of energy and has multiple roles in the body:  muscles, hair, skin, enzymes, antibodies, hormones, neurotransmitters and for storage and transport of other molecules. Unfortunately, many seniors, especially if they are living on their own, and subsiding on ‘tea and toast’, do not get enough protein in their diet.

A poor quality diet quality can lead to weakness, fatigue, sleeping problems, nutritional deficiencies, and a host of other problems. This is a disaster for the well-being of seniors, those most susceptible to osteoporosis, and may worsen the chances of a fall.

Improving Dietary Intake of Protein

In our low-fat world, many foods are being shunned because of their fat content. Eggs, nuts, cheese, milk and other dairy products are easy sources of protein for older adults and seniors.  Additional dietary sources of protein include meat and legumes (but these often take more preparation and/or cooking time).

One of the easiest ways to add more protein to our diet is to have it at breakfast.  It has been shown that having a caffeinated coffee and either a muffin, bagel, or donut at breakfast dramatically increases insulin levels in the body (4).  Having this type of breakfast repeatedly over time, may increase your chance of developing diabetes.

All of us, no matter what our age, can benefit from having some protein in the morning.  I personally start my day with a protein shake, made from high quality whey protein.

Conclusions

References

Kent MacLeod is the founder of Nutrichem, an award-winning pharmacist with over 25 years of experience in delivering patient centered complementary health care based on an Orthomolecular approach to health and wellness. He has researched, formulated and tested a broad range of nutritional formulas and supplements including a NutriChem vitamin line formulation for Autism, Down Syndrome, and Attention Deficit Disorder.

Kent was named Canadian Compounding Pharmacist of the Year, by the Professional Compounding Centers of America, in 2009.

Kent has lectured extensively, worldwide on matters pertaining to children’s health, women’s issues, all types of developmental disorders and general and specific topics relating to pharmacology and the impact on overall health.