Study: Vegans have a higher risk of bone fractures than omnivores

• According to a new study, vegans who don’t get enough calcium and protein from their diets may be at increased risk for bone fractures.
• The researchers found that vegans had a 43% higher risk of bone fractures, and specifically a higher risk of hip, leg and vertebrae fractures, compared to people who ate meat and dairy.
• They found that vegans who make sure to include calcium-rich foods in their diets can reduce the risk, but it’s more of an effort.
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One study found that vegans had a 43% higher risk of bone fractures than omnivores.

According to a study published today in BMC Medicine, vegetarians and fishermen also had a high risk, but it was lowered when they made a concerted effort to include foods rich in protein and calcium in their dishes.

However, even after adjusting their protein and calcium intake, vegans still had a significantly higher risk of fractures than people who consumed dairy and / or meat, suggesting that some other variable was involved, such as dietary deficiencies. vitamin B12 and vitamin D.

Despite these findings, the researchers said that people shouldn’t necessarily give up on a plant-based diet, as it is possible to get the nutrients you need without eating animal products, just planning may be required.

Less calcium and protein could be partly to blame

Researchers from the Universities of Oxford and Bristol analyzed data from 54,898 men and women in the UK over an average of 18 years of follow-up.

They looked at fractures for all causes, including accidents, so they couldn’t determine if the broken bones were directly caused by a specific diet. But they believe that the consumption of protein and calcium is a key component.

Overall, participants who ate no red meat generally had a higher risk of hip fractures than their carnivorous counterparts – a statistic that rang true even after adjusting for lifestyle variables like income and education.

The vegans in the study tended to have lower levels of both nutrients in their diets. This makes sense because meat, eggs and fish are rich sources of protein, and dairy products are an important source of calcium for non-vegans.

Vegans also tended to have a lower body mass index (or weight-to-height ratio), which is also a risk factor for fractures.

“Previous studies have shown that low BMI is associated with a higher risk of hip fractures, and low calcium and protein intake have both been linked to poor bone health,” Dr. Tammy Tong, lead author of the study and a nutritional epidemiologist at Oxford University, said in a news release.

Vegan diets can still be healthy

A well-balanced vegan diet can include things like beans, quinoa, oats, and soy for protein. For calcium, dark, leafy greens, and chia seeds are good plant sources. But it’s also not a bad idea to supplement with other nutrients like vitamin D, whether you’re vegan or not.

There is a lot of evidence that veganism can also have health benefits. Previous research has linked a plant-based diet to lower blood pressure, reduce the risk of cardiovascular disease, and reduce the chances of developing diabetes and / or obesity.

Consequently, it is important to take the study with a grain of salt when considering which diet might be best for each person’s specific health needs.

“Individuals should take into account the benefits and risks of their diet, and make sure they have adequate levels of calcium and protein, and also maintain a healthy BMI, that is, neither under nor overweight,” Tong said in the news release.

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