New Study Shows How Much Protein You Need To Support Your Bones

Getting enough protein through the diet is vital for maintaining and building lean mass. That not only includes muscle (which is what most of us likely associated with protein) but also bone. Not having enough protein in the diet is a known risk factor for osteoporosis, which often leads to falls and a loss of independence as you get older. 

For years scientists have speculated that current protein recommendations are likely too low to support optimal bone health, but there has been no clear guidance on what protein recommendations should be. But recent research published in Scientific Reports provides a bit more clarity. 

Eating more protein is linked to higher bone mineral density 

The goal of this study was to enhance the understanding of protein's impact on bone mineral density.

Bone mineral density1 refers to the amount of calcium, magnesium, and other minerals in a specific area of bone. It’s often used to predict the likelihood of osteoporosis or a bone break. A higher bone mineral density is protective and a lower bone mineral density is a sign of weaker boners.  

Researchers analyzed protein intake and bone mineral density (from X-ray scans) from 16,775 U.S. adults of various ages. 

Overall they found that:

For women, they found that the benefits of protein for bone mineral density leveled off at about 61 grams a day. Whereas, for non-Hispanic whites benefits seemed to level off about 135 grams a day. 

So does this mean that 61 grams of protein should be the daily goal for women? Not at all. 

Protein, bones & overall health

While many women can survive on eating 61 grams of protein a day (and it’s good to know that it still supports bone health), it’s not enough to support optimal health. 

Many experts agree that women should get a minimum of 100 grams of protein a day (and many benefit from eating up to 1 gram of protein per pound of bodyweight). 

Yes, the amino acids2 from this protein help build bone structure, but they also support muscle protein synthesis, hormone production, immune function, gut health, and energy production. 

This study showcases that a certain amount of protein is needed to make sure our bones are in good shape, but it’s not surprising that there is some limit to its impact. 

After all, protein is just one lifestyle component that contributes to bone density.    

The takeaway

Eating enough protein is one of many ways to improve your bone mineral density and help lower your risk of falls and osteoporosis down the road. But it’s likely best paired with other lifestyle habits (like strength training) to have the most meaningful impact on your health.