One often hears that calcium and Vitamin D are the nutrients required for bone health.

But, did you know that protein is also essential for strong and healthy bones? Protein is one of the most vital macronutrients required for various physiological functions of the human body. It is also required for the maintenance of bone health throughout our lifespan.

What are proteins?

Proteins are complex molecules comprising twenty amino acids that join together in different combinations to form a chain. These chains of amino acids are called peptides or polypeptides.

Proteins are essential for the growth, repair, and maintenance of all tissues in the body. They also play a crucial role in several bodily functions like hormone production, transportation, and energy production.

Proteins and Bone Health

Scientists have long recognized that proteins are vital for bone health. Proteins provide the structural framework for healthy bones, while also influencing bone health at the cellular level.

They are essential for remodeling bone tissues and the continuous renewal of bone mass. Bones comprise several proteins, including collagen, osteocalcin, and osteopontin. These proteins are responsible for the formation, mineralization, and strength of bone tissue.

Collagen, the most abundant protein in bone tissue, provides the structural scaffold for bone tissue. Without collagen, bones would crumble as they lack rigid support and strength.

How much protein is required for bone health?

The daily protein requirement for bone health varies according to age, gender, and activity level. However, general guidelines recommend that adults should aim for 1 to 1.5 grams of protein per kilogram of body weight.

For example, a person with a weight of 68 kg requires 68-102 grams of protein per day.

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Protein Sources and Bone Health

Good quality protein is essential for bone health. Excellent sources of protein for bone health include lean meats, poultry, fish, beans, lentils, tofu, nuts, seeds, and low-fat dairy products.

These protein sources not only provide high-quality proteins, but also several other essential vitamins and minerals required for bone health, such as calcium, potassium, and magnesium.

Protein Deficiency and Bone Health

Protein deficiency is a severe condition that can impair overall health and increase the risk of bone loss and fractures.

When the body doesn’t receive enough protein, it resorts to breaking down muscle tissues, including those in the bone matrix, to supply the amino acids needed for essential physiological functions. This results in weaker bones and an increased risk of fractures. Severe protein deficiencies are not common in developed nations, but chronic low protein intake is widespread.

Researchers in one study found that low protein intake was associated with lower bone density in the spine and hip among elderly women.

Protein Supplements and Bone Health

Although a balanced diet provides sufficient protein for bone health, people who do not consume adequate protein from their diet or have increased protein needs may benefit from protein supplements.

Protein supplements can help people meet their daily protein requirements quickly and easily. However, it is essential to choose high-quality protein supplements from reputed brands.

Conclusion

Proteins are essential macronutrients for maintaining bone health. They play a vital role in the formation, mineralization, and strength of bones.

A balanced diet comprising high-quality proteins from plants and animals can provide sufficient protein intake essential for maintaining bone health. Additionally, protein supplements may be useful for those who cannot get sufficient protein from their diet.