Can inadequate protein hurt your bones?
About six years ago, researchers made the case that protein was essential for bone health. They pointed out that increased protein in the diet was associated with increased bone mineral mass and a reduced risk of osteoporotic fractures.
The more lean muscle mass you have, the better your bone mineral content tends to be, too. But it's more than just a correlation. Dietary protein promotes IGF-1, which stimulates bone growth. Authors of the 2005 review concluded that dietary protein was just as important for healthy bone as calcium or vitamin D.
This year, a literature review of the most recent findings also concludes that protein may contribute to bone health via IGF-1, as well as through enhanced calcium absorption and by increasing lean muscle. They conclude with pretty strong words:
"Recent epidemiological, isotopic and meta-analysis studies suggest that dietary protein works synergistically with calcium to improve calcium retention and bone metabolism. The recommendation to intentionally restrict dietary protein to improve bone health is unwarranted, and potentially even dangerous to those individuals who consume inadequate protein."
Who is not consuming enough protein?
We know certain populations are at risk, and others argue certain situations may warrant an increased protein intake. But the recently updated DRI's did not increase protein recommendations, and changes to your diet should never be made without consulting your physician.
Then what does this review tell us, exactly?
I think this is a great update on the topic, and something important to keep in mind as we age. What it tells us is that dietary protein is important for a number of reasons above and beyond what typically comes to mind (that goes for muscles to)- so we should factor that in when selecting our protein.
Remember, bones have some interesting, newly discovered functionsof their own too. For women who are approaching or have already experienced menopause, protecting bone growth and density is also a priority.
It seems that aging can take it's toll on bone health for both genders. Knowing that protein intake is an important part of the bone health equation may be the first step in fighting back.
