Protein for Bone Health

Role of protein in maintaining bone density and preventing bone weakening in women.

As women, we inherently face unique challenges when it comes to maintaining a strong skeleton. Osteoporosis – a condition characterised by fragile bones and a higher chance of fractures – is a major health concern globally. Due to natural hormonal changes, particularly the decline in estrogen after menopause, women are at a significantly higher risk of developing this condition.

While calcium and Vitamin D are well-known building blocks, protein is a fundamental and often undervalued component in supporting bone health throughout life.

Protein And Bone Density

Protein is much more than a fuel source for your muscles; it is integral to the physical structure of your bones. Protein forms the structural matrix, accounting for approximately 50% of the bone's volume and about one-third of its total mass. Maintaining sufficient protein intake is vital for optimising bone mass and density across all life stages.
Research has consistently found a positive link between higher dietary protein intake and increased bone density (BMD). For every additional gram of protein consumed daily, studies show a measurable increase in overall bone mineral density.

A particularly important finding for women highlights that the protective effect of protein on bone density is most pronounced up to a certain intake level. A comprehensive analysis of national health data revealed a saturation threshold effect in women at 60.7 grams of protein per day.

Below this threshold, every extra gram of protein consumed daily was significantly linked to a boost in bone density.

This threshold (around 62 grams/day) suggests that sufficient protein is needed for optimal bone support, and while the correlation was no longer significant beyond these thresholds in women, protein needs will vary across different populations. Factors such as lifestage, activity level and illness highlight the need for personalised dietary guidelines to provide important insights for clinical nutritional interventions and bone health management.

Dietary Protein For Osteoporosis Prevention

Historically, some nutritional debates questioned whether high protein might harm bones by causing the body to excrete more calcium in the urine, a process called calciuria. However, modern clinical research largely suggests that these concerns are unnecessary for healthy individuals whose calcium intake is adequate.

Instead of pulling calcium from the bone, studies using highly precise measurement techniques indicate that higher dietary protein intake actually triggers a significant increase in the amount of calcium absorbed by the intestines. This improved calcium absorption explains why more calcium appears in the urine – it’s due to the body absorbing it more efficiently, not stripping it from the skeleton.

To maximise protein's protective benefits, it should be consumed alongside adequate calcium and Vitamin D:

Higher protein intake acts protectively against the risk of fracture, especially for individuals (including women) consuming at least 800 mg of calcium daily.
One intervention trial showed that the positive effect of higher protein consumption on bone density change was only favorable when combined with calcium and vitamin D supplementation.
For women, consuming dairy products is particularly beneficial as they provide high-quality protein along with essential minerals like calcium, phosphorus, and vitamin D that support bone health.

Protein Intake And Bone Strength

Protein contributes to strong bones through several pathways that extend beyond simple structure, including hormonal regulation and the critical muscle-bone connection:

1. Stimulating Growth Hormones: Dietary protein is known to stimulate the secretion of Insulin-like Growth Factor 1 (IGF-1). IGF-1 is an anabolic hormone that promotes bone growth and formation. Studies show higher protein intake leads to significantly higher levels of IGF-1.

2. The Muscle-Bone Partnership: Bone health and muscle strength are closely linked throughout a woman’s life. Low muscle mass, a condition called sarcopenia, significantly increases the likelihood of falls, which are the main cause of fractures in people with weak bones. Protein is crucial for maintaining and building lean muscle mass and strength. The mechanical force exerted by strong muscles during movement acts as an essential stimulus for bone formation. Studies in older women have found that higher protein intake is associated with a lower risk of falls.

3. The Power of Combination: Protein and Physical Activity

Combining increased protein consumption with consistent physical activity offers powerful results for women's bone health:

Physical activity is essential in preventing and managing weak bones, and adequately selected exercises are safe for women with reduced bone density.
In fact, exercise may eliminate the potential negative impact that a high-protein diet might otherwise have on bone health in women who are physically inactive or confined to bed rest. High protein intake without activity, such as during long-term bed rest, has been linked to increased markers of bone breakdown.
Specific intervention trials have shown that combining soy protein supplementation with resistance exercises successfully improved muscle strength and increased bone density measurements in postmenopausal women with low bone mass.

For women looking to maintain strong bones and prevent future fragility fractures, ensuring consistent and adequate protein intake, particularly above general maintenance levels, in combination with adequate calcium and physical activity, is a scientifically backed and powerful nutritional strategy.

LØUCO’s Perform contains 20g of quality organic plant-based protein, paired with Calcium and Vitamin D3 – as well as other super micronutrients – to support your health and active lifestyle. All based on the latest research in female physiology, nutrition and exercise science.