A vegetarian diet, which is touted as being healthier than a meat-based diet, may actually be harmful to the bones, according to new research.

Study Finds Link Between Vegetarian Diets and Increased Risk of Bone Fracture

A study conducted by the Framingham Offspring Study, which included 1,000 participants, found that those who adhered to a vegetarian diet had a significantly higher risk of bone fractures compared to those who consumed meat, even when other risk factors were controlled for.

The study found that those who adhered to a vegetarian diet had a 43% higher risk of bone fractures overall, and a 52% higher risk of hip fractures specifically, compared to those who consumed meat.

The study also found that the risk of bone fracture was particularly high in vegans, who had a 65% higher risk of bone fractures overall compared to meat-eaters.

Why Might a Vegetarian Diet Increase the Risk of Bone Fracture?

The researchers behind the study believe that the increased risk of bone fracture among vegetarians and vegans may be due to a number of factors, including:.

Lower calcium intake: Calcium intake is critical for maintaining strong bones, and many vegetarians and vegans have lower calcium intakes compared to meat-eaters due to avoiding dairy products and other high-calcium foods.
Lower vitamin D levels: Vitamin D is also critical for bone health, and many vegetarians and vegans have lower levels of vitamin D compared to meat-eaters because vitamin D is found primarily in animal-based foods and is also synthesized in the skin in response to sunlight exposure.
Lower protein intake: Protein is essential for building and maintaining bone tissue, and many vegetarians and vegans consume lower amounts of protein compared to meat-eaters due to avoiding meat and other animal-based protein sources.
Higher consumption of phytates: Phytates are compounds found in many plant-based foods that can bind to minerals like calcium and make them less available for absorption by the body. This can interfere with the body’s ability to maintain strong bones over time.

What Can Vegetarians and Vegans Do to Maintain Bone Health?

While the findings of this study may be concerning for vegetarians and vegans, it’s important to remember that there are steps that can be taken to maintain bone health on a plant-based diet.

First, it’s important for vegetarians and vegans to ensure that they are consuming adequate amounts of calcium and vitamin D. This can be achieved through the consumption of fortified foods or supplements, as well as through exposure to sunlight.

Vegetarians and vegans can also ensure that they are consuming adequate amounts of protein by incorporating sources like beans, lentils, tofu, and tempeh into their diets.

Finally, vegetarians and vegans can reduce their consumption of phytates by soaking, sprouting, and fermenting plant-based foods, as well as by avoiding consuming large quantities of high-phytate foods like whole grains, legumes, and nuts in the same meal.

The Bottom Line

The findings of this study suggest that vegetarians and vegans may be at increased risk of bone fracture compared to meat-eaters.

However, it’s important to remember that there are steps that can be taken to maintain bone health on a plant-based diet.

By ensuring adequate consumption of calcium, vitamin D, and protein, as well as reducing consumption of phytates, vegetarians and vegans can maintain strong bones and reduce their risk of fracture.