Vegans often claim that their plant-based diet leads to stronger and healthier bones. But is there any truth to this claim? In this article, we’ll examine the evidence surrounding vegan diets and bone health. We’ll look at studies comparing the bone density of vegans to omnivores and explore the nutrients that are important for building strong bones. After reviewing the research, we’ll provide a conclusion on whether vegan diets do in fact promote better bone health.
Do vegans have higher bone density?
Several studies have compared the bone mineral density of vegans to omnivores. Bone mineral density is a measure of the amount of minerals contained in a certain volume of bone. Higher bone density is associated with stronger, healthier bones that are less prone to fractures and osteoporosis.
A meta-analysis published in 2020 combined data from 9 different studies involving over 2000 participants. It found that vegans had a nearly 6% higher bone mineral density on average compared to omnivores in the lumbar spine. There were no significant differences found at other bone sites like the hip.
Another study published in the American Journal of Clinical Nutrition tracked the bone density of over 1000 men and women over a 5 year period. Vegans had a 2.6% higher bone density in the lumbar spine compared to non-vegetarians at the beginning of the study. After 5 years, the vegan group retained this advantage and gained significantly more bone mineral density at all sites compared to non-vegetarians.
Based on these findings, it does appear that following a vegan diet is somewhat protective to bone density compared to omnivorous diets, especially in the lumbar spine. However, more research is needed looking at vegan bone health over the long term to draw firmer conclusions.
Why do vegans tend to have higher bone density?
There are a few factors that may contribute to vegans often having greater bone mineral density:
Higher intakes of bone-protective nutrients
Vegan diets can provide plentiful amounts of vitamins and minerals involved in bone formation and maintenance. Specifically, vegans tend to have high intakes of the following nutrients:
– Calcium: Found in leafy greens, tofu, beans, fortified plant milks. Essential for bone mineralization.
– Magnesium: Found in nuts, seeds, legumes, green veggies. Helps regulate calcium and vitamin D absorption.
– Vitamin K: Found in leafy greens, broccoli, avocados. Needed for activating osteocalcin, a protein involved in bone building.
– Potassium: Found in fruits, veggies, beans, avocados. Helps neutralize acidic compounds that leach calcium from bones.
Ensuring adequate intake of these nutrients likely contributes to vegans having favorable bone density scores.
Lower protein intake
Diets high in animal protein, such as meat and dairy, have been associated with increased calcium excretion through urine. Replacing some animal protein with plant protein may help reduce calcium losses.
Lower sodium intake
Vegans on average consume less sodium than omnivores. High sodium intakes can increase calcium excretion and have negative effects on bone health over time.
High fruit and vegetable intake
The high consumption of fruits and vegetables characteristic of vegan diets provides bountiful amounts of antioxidants and alkaline-forming nutrients. These compounds help neutralize acidic byproducts from metabolism that can leach calcium from bones when in excess.
Lower inflammatory markers
Plant-based diets have been shown to reduce inflammatory biomarkers in the body. Chronic inflammation may negatively impact bone remodeling and formation.
Nutrients especially important for vegans to support bone health
While well-planned vegan diets can meet calcium needs for proper bone mineralization, there are some nutrients that may require special attention:
Vitamin D
– Vitamin D aids in the absorption of dietary calcium.
– Best vegan sources are fortified plant milks, cereals, and mushrooms exposed to UV light.
– Vitamin D3 supplements may be necessary depending on sun exposure.
Protein
– Getting adequate protein helps optimize calcium absorption and maintain muscle mass surrounding bones.
– Aim for 0.5-0.8 g of protein per kg bodyweight or about 50-80 grams per day.
– Include plant protein sources like beans, lentils, tofu, peas.
Omega-3s
– Omega-3 fatty acids support bone formation by regulating osteoblast and osteoclast activity.
– The best plant source is flaxseeds. Chia seeds, walnuts, and hemp seeds also provide some omega-3s.
– Algae oil supplements may be beneficial to get preformed EPA/DHA omega-3s.
Iodine
– Needed for proper thyroid hormone function, which regulates bone metabolism.
– Best vegan sources are iodized salt, seaweed, spirulina, cranberries.
Paying attention to these nutrients can help vegans optimize bone health on a plant-based diet. Those not able to meet needs through diet alone may require targeted supplementation.
Other lifestyle factors that support vegan bone health
While diet plays a key role, other lifestyle factors are also important for building and maintaining strong bones:
– **Weight-bearing exercise:** Engaging in weight-bearing activities like walking, jogging, tennis stimulates the osteoblastic formation of new bone. Aim for 30-60 minutes daily.
– **Muscle-strengthening exercise:** Lifting weights and resistance training imparts force on bones that stimulates remodeling and growth. Aim for 2-3 sessions per week.
– **Adequate sun exposure:** Getting 10-30 minutes of midday sun exposure provides vitamin D needed for calcium absorption. Those with darker skin or living in colder climates likely need more exposure.
– **Stress management:** Chronic stress promotes inflammatory cytokines that can disturb bone remodeling. Activities like yoga and meditation help counter these effects.
– **Not smoking:** Smoking is detrimental to bone health in many ways, including impairing calcium absorption and decreasing estrogen levels.
Following an active, non-sedentary lifestyle along with a well-planned vegan diet offers the best protection against bone loss as we age.
Potential concerns with vegan diets for bone health
While most of the evidence indicates vegan diets can support healthy bones, there are a few potential concerns to be aware of:
– **Lower calcium absorption:** Some studies suggest vegans absorb less calcium from foods, perhaps due to the oxalates found in many plants. Making sure to include low-oxalate greens may help increase absorption.
– **Nutrient deficiencies:** Strict vegans are at greater risk for deficiencies in vitamin D, calcium, protein, and other nutrients important for bone metabolism if the diet is not well-planned. Getting bloodwork periodically can help monitor levels.
– **Low BMI:** Very low BMI or being underweight is linked to poorer bone density. Vegans who maintain an overly restrictive diet may be at risk for excessive thinness or malnutrition.
– **Over-restriction of animal foods:** While vegan diets are linked to good bone health, severely limiting or eliminating animal foods altogether may pose problems for some, especially growing children. Including even small amounts of animal products if tolerated may provide benefits.
With proper care to meet nutrient needs and maintain a healthy BMI, these concerns are usually easily addressed on well-formulated vegan regimens.
Conclusion
Based on the current evidence, well-planned vegan diets do appear to promote stronger bone density, especially in the lumbar spine. Vegans tend to have higher intakes of protective nutrients like calcium, magnesium, and vitamin K. They also consume fewer inflammatory and acid-forming foods that are detrimental to bone health.
However, those switching to a vegan diet should be mindful of potential nutrient deficiencies and aim to meet recommended daily intakes, particularly for calcium, vitamin D and protein. Getting bloodwork monitored and following an active lifestyle also helps support bone health. With attention to these factors, it is certainly possible for vegans to achieve optimal bone density throughout life. But more long-term studies are still needed to determine the effects of vegan diets on bone health over decades.