Protein for Stronger Bones – The Overlooked Key to Skeletal Health

When most people think about bone health, they immediately think of calcium and vitamin D. While those nutrients are essential, there’s another major player that doesn’t get as much attention: protein. Protein provides the structural building blocks for bone tissue, helping maintain bone density and strength, especially as we age.

Research shows that people who consume adequate protein have higher bone mineral density and lower risk of fractures. Protein stimulates the production of insulin-like growth factor 1 (IGF-1), a hormone that promotes bone formation. It also helps maintain muscle mass, which indirectly protects your bones by reducing fall risk.

Recommended intake: Aim for about 0.7–1.0 grams of protein per pound of lean body mass (LBM) daily. For example, if your LBM is 120 pounds, shoot for 85–120 grams per day. Spread your intake across meals for better absorption.

Best protein sources for bone health: Lean meats, dairy (which also adds calcium), eggs, fish, beans, lentils, and soy products.

Bottom line: If you want strong, fracture-resistant bones, don’t just focus on calcium—make sure you’re getting enough protein every day.

Grow old gracefully and make sure you are addressing your needs! More to come in our next article. If you have questions please message us through our contact page here on our site!