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When most people think about building strong bones, calcium is usually the first nutrient that comes to mind. It’s what we grew up hearing: Drink your milk, take calcium supplements, strengthen your bones. But an orthopedic specialist says protein needs just as much attention, and in some cases, even more.
Protein and bones: what’s the connection?
A large part of the structure of bones is made up of protein. It forms the collagen framework that gives bones flexibility and strength before minerals harden, orthopedic surgeon Dr. Vikram Shah, president and managing director of Shelby Hospital, tells Health Shots.
This is why eating too little protein can weaken your bones over time. The expert explains further: “Without enough protein, your body struggles to support the constant cycle of breaking down and rebuilding bone tissue. Calcium absorption also becomes less efficient, making the problem worse. For older adults, this can cause bones to become brittle and increase the risk of fractures – something that orthopedic doctors see often.”
How much protein do you really need?
Most adults do well with 0.8 to 1 gram of protein per kilogram of body weight per day. However, as we age, our bodies naturally lose muscle and bone mass, so people over 50 typically need closer to 1 to 1.2 grams per kilogram. People who are recovering from injuries, dealing with bone loss, or living very active lifestyles may need a little more.
“People shouldn’t consume massive amounts of protein. The focus should be on getting a steady, adequate supply,” says Dr. Shah.
Addressing the common belief that too much protein can cause calcium to leach from bones, he stressed that people who follow a protein-rich diet generally have stronger bones. However, there’s a catch: “Along with protein, you should also make sure to get adequate amounts of calcium and vitamin D. It’s important to understand that bone problems are usually the result of a poor overall diet, not protein.”
Does protein type matter for bone health?
Yes. The type of protein you eat also matters. Lean meat, eggs, fish, dairy products, beans, lentils, tofu, nuts and seeds all provide protein along with other nutrients that help the skeleton stay strong.
Dr. Shah says vegetarians and even vegans can meet their protein needs by combining different plant-based foods throughout the day.
Other Health Benefits of Protein for Bones
Apart from building bones, protein also helps in keeping them safe.
* Stronger muscles mean better balance and stability, reducing the chance of falls and injuries
* If you get injured, protein helps you recover faster. It helps the body form new tissue, repair damaged areas, and maintain strength when mobility is limited.
protein for arthritis patients
People who suffer from arthritis may benefit from regular protein intake. It helps in maintaining the muscles around stiff joints, thereby reducing pressure on them and also repairs joint tissues.
It may also prevent weight gain, which can make arthritis pain worse. Lean and plant proteins can significantly reduce inflammation.
Who Needs Protein Supplements?
Protein supplements such as whey, soy or collagen may be useful for people who struggle to get adequate amounts from food. But these are not necessary for good bone health. Whole foods should always come first. Dr. Shah concludes, “Eating enough protein every day is one of the easiest things you can do to support your bones — whether you’re trying to stay active, recovering from an injury, or simply trying to age with strength and confidence.”
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
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