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Calcium and vitamin D are important for bone health, but over the past decade the role of protein for osteoporosis has become less controversial. If you have been diagnosed with osteopenia or osteoporosis should you be concerned about your protein intake? Is protein important for your bones? Should you increase your protein intake as you get older?

This article explores these questions and whether protein should be a necessary part of your diet if you have osteoporosis or osteopenia. It provides detailed guidelines on how much protein you should consume as well as the best sources of protein.

Let’s get started!

Protein for Osteoporosis

Many of my clients are surprised that they need protein for osteoporosis and bone health. They often (correctly) associate protein with strong muscles. What they do not realize is that there is a strong connection between their protein consumption and the health of their bones, and that muscle enables that connection. To understand this concept, let’s examine the relationship between muscle and bone, and how strength training plays a vital role in bone health.

protein for osteoporosis and bone health

Muscle, Bone Mass and Strength Training

You need strong, active muscles to build and maintain healthy bones. Without muscle, your bones do not get the stimulation they need to repair, grow, and rebuild. This is why I emphasize strength training for all my clients that are looking to protect and build bone.

How does strength training improve bone health?

Your muscles contract when you lift a load during strength training. Muscle fibers are directly attached to bone or indirectly attached to bone via tendons. A contraction sends a mechanical signal to the bone to stimulate osteoblasts (that build bone) and reduce osteoclast activity (that resorbs bones).

It also provides a stimulus to the mesenchymal stem cells that are predestined to become muscle, bone, cartilage, and ligaments. Mesenchymal stem cells thrive on mechanical stimulation. [1]

Unfortunately as we age, we lose muscle mass as well as the connectivity between muscles and nerves. The loss of muscle mass and reduced muscle-nerve connectivity leads to weaker muscles. Weaker muscles, in turn, lead to weaker bones.

Can you counteract the age-related decline in muscle mass? Yes, you can. That’s where protein plays an important role. In the next section we discuss protein, one of the key factors that can reduce the age-related decline and play an important role in building and maintaining muscle.

Muscle Mass and Protein

Protein is an essential ingredient to build and maintain muscle mass. [2] An extensive research review published in 2019 in the journal, Nutrients by Carbone and Pasiakos supports this claim and makes clear four important findings about the effect of protein intake on muscle health:

  1. An increase in protein intake, along with strength training, increases strength and leads to muscle gain. Individuals who increase protein intake without strength training may not see similar gains. [2,3]
  2. During periods when a person eats fewer calories than they need, extra protein helps to preserve muscle.
  3. Eating more protein can protect you against age-related muscle loss. [2,4]
  4. Making protein part of every meal and snack improves your body’s ability to maintain and build muscle.

Researchers suggest that you should consume adequate protein, follow a regular strength training program, and evenly distribute your protein intake across your meals during the day.

How Does Higher Protein Intake Build Muscle Mass?

How does your body process proteins to create muscle mass? Your body takes the protein you consume and breaks it down into amino acids—organic compounds that contain both amino and carboxylic acid functional groups.

Amino acids repair and build new muscle fibers. [5] Research shows that the protein in your diet is your principal source for amino acids. [6] Six amino acids preserve bone, reduce the rate of bone loss, and, in turn, improve bone health. [7]

Later in this post, we identify the best protein food sources for these amino acids. Stay tuned!

Now is a good time to turn our attention to the relationship between protein intake and bone loss, and specifically, how protein consumption affects osteoporosis

Does Protein Build Bone?

For a number of years, research teams from around the world have looked at the relationship between protein intake and bone loss. In 2023, a research team at Poznan University of Medical Sciences in Poland examined the question: does protein build bone? They published a comprehensive meta-analysis review of the current research on dietary protein, bone status, and osteoporosis in the journal, Nutrients. [8]

They reviewed studies, meta-analyses, and randomized controlled trials available in PubMed and Cochrane since 2018. It is an excellent document that covers many of the important issues related to protein and osteoporosis. We will cover the main findings of the review, starting with a discussion of how much protein you need for osteoporosis.

How Much Protein for Osteoporosis?

The Poznan University research team mentions several studies that show that an increased intake of protein, above the Recommended Dietary Allowance (RDA), reduces bone mineral density (BMD). However, it should be noted that the people who experienced the reduction in BMD were physically inactive!

The authors note that other research indicates that protein has a positive effect on bone remodeling. This is the case even when protein is consumed in elevated levels, as long as there is increased physical activity.

The Carbone and Pasiakos review [2] base their recommendations on the reported guidelines from the Academy of Nutrition and Dietetics, Dieticians of Canada, and the American College of Sports Medicine. They suggest that active adults consume protein between 1.2 to 2.0 grams per kilogram of body weight per day.

Protein and Aging Adult

Many of you will find the range proposed in the Carbone and Pasiakos review to be too high. Therefore, I propose some reasonable modifications.

As we age, our protein needs change. But how much protein do older adults really need? Recent research has given us clear answers. Two leading nutrition organizations—the International PROT-AGE Study Group and the European Society for Clinical Nutrition and Metabolism (ESPEN)—have reviewed the evidence and provided updated guidelines.

For healthy adults over 65, they recommend consuming 1.0 to 1.2 grams of protein per kilogram of body weight each day. However, some people need more:

  • Those with acute or chronic illnesses should aim for 1.2 to 1.5 grams
  • People with severe illnesses, injuries, or malnutrition may need up to 2.0 grams

While these guidelines focus on people over 65, this age is simply a general benchmark. Your individual needs may vary based on your health and activity level. [9]

Dairy as a Source of Protein and the Prevention of Osteoporosis

Protein rich dairy products such as milk and milk beverages contain protein, calcium, vitamin D, phosphorus, and potassium. Each of these elements play a significant and important role in improving bone health. The research team at Poznan University note that their review of literature found that diets with milk or dairy reduced the risk of low bone mineral density (BMD) across the board in all age groups.

Dairy and Amino Acid Content

A 2019 comprehensive review of the antioxidant properties of milk and other dairy products found that cow, sheep, goat, and buffalo milk provided good amino acid content. [10]

Fermented Dairy and Bone Health

The Mediterranean diet reduces cancer, type 2 diabetes, cardiovascular diseases, and inflammation.

A recent 2024 study looked at the role of fermented dairy products in the health benefits of a Mediterranean diet. The study attributed a number of benefits to bone health from fermented dairy products such as yogurt and cheese. [11]

A large metaanalysis included 102,819 participants. The end point in the study was whether or not yogurt and cheese consumption affected individuals’ fracture risk. The outcome showed a 24% reduction in hip fractures among yogurt eaters. [12]

Plant and Animal Protein and Osteoporosis

The Poznan University study examined the importance of plant and animal proteins, their effect on bone, and their influence in developing osteoporosis. They reviewed a 2020 study examining the comparison between animal and plant-based protein sources.

The 12-week study revealed that participants consuming higher amounts of plant-based protein exhibited increased levels of bone turnover markers, specifically CTx (indicating osteoclast activity) and parathyroid hormone (PTH). The increase of these bone turnover markers indicates higher turnover of bone. This increase in CTx and PTH can lead to a decrease in bone density and a negative effect on bone health.

Plant Based Diet and Osteoporosis

Further, the authors point out that there is inadequate calcium and vitamin D in plant-based diets and that this diet further increases the likelihood of elevated bone turnover.

For those readers concerned with the risk of cardiovascular disease (CVD), the authors suggest high-protein sources such as fish or poultry.

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, a therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

melioguide free course

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

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Optimized Protein Intake for the Active Adult

It becomes increasingly important to ensure we’re getting enough protein in our diets as we age, especially for those who exercise regularly. I asked Dr. Keith McCormick, a 70-year-old ex-olympian, ironman athlete, and the author of Great Bones, to share his insights on optimizing protein intake to support bone and muscle health.

Dr. McCormick shared with me that he consumes about 83 to 90 grams of protein per day. He believes that you need to exceed this amount as you age because it becomes more difficult to absorb protein in your senior years.

Dr. McCormick admits that it is a challenge to achieve that number, but is motivated by the fact that he notices his muscle tone is decreasing. By upping his daily protein, he can counteract the effects of age-related muscle loss.

The protocol Dr. McCormick follows generally aligns to the recommendations found in the analysis published by Carbone and Pasiakos [2]

Is 70 Grams of Protein the Correct Daily Dose?

While researching this article, we found a number of websites stating that 70 grams of protein was the optimal daily dose. We suggest you not follow this recommendation, as the total daily amount of protein you need is determined by your age, sex, activity level, and weight.

You should consult with a registered nutritionist to determine your optimal protein intake level. In the next section, we cover an example of someone who has a specific daily protein consumption target.

How to Get 80 Grams of Protein per Day

Monica is a 65-year-old 132-pound (or 60 kilogram) active female. Her nutritionist has recently recommended that she aim to get 1.4 grams per kilogram of her body weight per day, which works out to 84 grams of protein daily. The following are meal suggestions to help her reach her optimum intake.

Breakfast (20 grams of Protein)

  • Yogurt blend: 1C Greek Yogurt (10 g) + 1/2 scoop protein powder (10 g) + fruit of choice, nuts and seeds = 20 g
  • Egg white vegetable* omelet made with 1 cup of egg whites = 20 g or 3/4 C egg whites (15 g) + 1 medium whole egg 5 g = 20 g
  • One 20 g scoop of pea or whey smoothie with milk alternative + frozen berries of choice
  • Tofu vegetable scramble (1/2C = 20g)

* Vegetable choices are wide, from diced onion, red and green pepper, spinach, mushrooms, cauliflower, broccoli, and tomatoes, to mention a few.

Mid Morning and Afternoon Snack (10 grams of Protein)

  • 3 slices of turkey breast (wrapped in lettuce leaves with a little mustard)
  • 100 g Greek yogurt + berries
    3/4 C roasted or steamed edamame beans
  • 4 oz Chia seed pudding (https://www.eatingbirdfood.com/protein-chia-pudding/)
  • Roasted chickpeas (40g roasted)
  • 2 Hardboiled eggs
  • Strawberry protein ice cream (Blend 1 C frozen strawberries with 1C milk of your choice and 1/2 scoop protein powder.
  • Protein pancakes (depends on recipe of choice)

Lunch (20 grams of Protein)

  • 2% cottage cheese + green salad + fruit 
  • One and 1/8th C of roasted or steamed edamame beans with a soup or salad
  • 3 ounces of canned salmon on a mixed green salad

Dinner (20 g)

  • Tofu (140 g), chicken (75 g) or turkey (75 g) stir-fry vegetable
  • Lentil soup (11/2 C) with brown rice (1/2 C)
  • Roasted tofu (140g), chicken (3.5 oz/100g), turkey (3.5 oz/100g) or fish with grilled vegetables.
  • Grilled fish (85 g) with grilled or steamed vegetables and/or green salad.
  • Chili, bean and/or ground beef. (2 C)

Effect of Protein Intake on Digestion

During our interview, Dr. McCormick emphasized the importance of being able to properly digest and absorb protein for maximum benefits.

Dr. McCormick acknowledges that some people will experience bloating, constipation, or diarrhea when they have protein. Under those circumstances, he suggests that they take digestive enzymes or hydrochloric acid. He encourages people to discuss their digestive issues with their physician.

Protein Powders for Osteoporosis

For those who struggle to get enough protein from solid foods, whey-based smoothies and protein powders can be a helpful addition to their diet. Dr. McCormick recommends exploring options like pea, hemp, or amino acid-based powders, as some individuals may experience digestive discomfort with whey protein over time.

Whey Protein Power and Osteoporosis

Dr. McCormick mentions that extended use of whey protein can be problematic and bother his digestive system. The same occurs with a number of his clients. If this is your experience, consider pea or hemp protein powders as an alternative.

Best Protein Food Sources for Osteoporosis

What is the best protein for osteoporosis? As we discussed earlier in this post, proteins are made up of building blocks called amino acids. The Poznan researchers reported that the best amino acids for bone health are: alanine, arginine, glutamic acid, leucine, lysine, and proline. [8] These six amino acids can be found in high quality protein such as whey and pea protein powders. They can also be found in chicken, fish, eggs, lentils and other protein rich foods.

The Poznan University research team also found that animal-based proteins are superior to plant-based proteins when it comes to bone health. [8]

One suggestion is to vary your protein sources using the list above. It provides variety and a mixture of amino acids.

Protein Intake Timing and Frequency

Distributing protein intake throughout the day, rather than consuming it all in one sitting, is crucial. Dr. McCormick shares that he typically has a protein-rich snack or shake immediately after a workout, followed by a protein-containing meal, to ensure his muscles are fuelled properly.

He recommends fifteen grams of amino acids or fifteen grams of protein right after you work out because it really helps add to the protein many people need every day.

Is Collagen Protein Good for Osteoporosis?

During our interview Dr. McCormick mentions the importance of collagen. This section clarifies the relationship between collagen, dietary protein, and bone health. It covers the most recent research on how collagen affects bone health.

Collagen is a protein that is abundant in your body and accounts for 30% of your body’s total protein. [13].

There are many types of collagen. But it is the Type 1 collagen that makes up 90% of your body’s collagen and is essential for the formation of bones, tendons, and ligaments. Research indicates that collagen may assist with the process of building and hardening bone, known as bone mineralization.

The other types of collagen support your muscles, cartilage, and other components. It is important to note that your collagen level declines as you age.

Collagen and Bone Health

A study in 2018 examined the effects of a certain type of collagen referred to as Fortibone, on bone health. The study focused on a group of postmenopausal people with low bone density. [14]

The results showed that the collagen peptides increased bone mineral density and improved bone markers, indicating a reduction in bone loss and an increase in bone formation.

The same team conducted a follow up study conducted in 2021 to determine the long term effects of the collagen peptides on bone health. The team found that the individuals who continued to consume the Fortibone collagen experienced a significant increase in bone mineral density over the four year study period. [15]

Cancer, Protein and Bone Tissue

In the spring of 2024, I had the privilege of interviewing Professor Robert Newton on his work related to cancer and bone health. In the interview, below, I asked if he recommends an individual’s protein intake increase during cancer treatment.

Professor Newton is a leading expert on Exercise Medicine, especially as it relates to cancer and bone health. He is a professor of Exercise Medicine at Edith Cowan University in Western Australia.

In all his research trials, where muscle is an outcome, he always supplements with protein. On a regular basis, their clients generally consume a low protein intake diet. He studies the effect of high protein diets on their muscle function and well-being,

Professor Newton recommends a daily protein intake of 1.7 grams per kilogram per body weight. This is a large dose of protein, however, it aligns with many studies that advocate a higher protein intake for people with severe illnesses.

Professor Newton does not consider that level of protein supplementation to be an issue for this older population mainly because most of his patients are elderly men and women and may not have good absorption. Their diet may not be as varied as it should be and they need to compensate for the effects of the cancer and cancer treatment.

Quite a lot of his patients might be on a pension and don’t have a lot of money. It is difficult for them to get high quality protein. In some cases they can’t taste their food, so they hesitate to buy a really high quality protein meal when it tastes the same as toast.

During their bone studies, they supplement the protein with calcium and vitamin D. This ensures that they cover people who are insufficient in these nutrients.

Whey Protein for Osteoporosis

He recommends a whey protein isolate simply because it’s inexpensive and generally of good quality. People that don’t tolerate whey, can get lactose-free protein powder.

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, a therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

melioguide free course

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

  • This field is for validation purposes and should be left unchanged.

Is the Recommended Dietary Allowance (RDA) for Protein Enough?

In 2005, the Institute of Medicine (IOM) established the current Dietary Reference Intakes (DRIs) for protein. These intakes include the Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), and the Acceptable Macronutrient Distribution Range (AMDR). [2]

Is this published standard adequate for active aging adults who are concerned about their musculoskeletal health, particularly their bone health? It appears that the RDA falls well short of what you need to keep both your muscles and bones healthy.

In their article published in Nutrients journal, Carbone and Pasiakos state [2] that the current Recommended Dietary Allowance (RDA) for protein provides the minimum amount required to prevent lean body mass loss. They believe that it is incorrectly interpreted as the recommended optimal intake.

They go on to state that research conducted over the past twenty years has shown to clinicians and practitioners that a diet with high levels of protein is extremely beneficial to muscle mass. Unfortunately, this message has not propagated to the average person.

The current protein Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight. These guidelines have been unchanged since 2005. For healthy adults over 65, the International PROT-AGE Study Group and the European Society for Clinical Nutrition and Metabolism (ESPEN) recommend consuming 1.0 to 1.2 grams of protein per kilogram of body weight each day.

Dietary Protein and Strength Training Exercise

Protein consumption coupled with resistance strength training exercise has many benefits for both muscle and bone.

How much protein should you consume if you are doing resistance strength training? Carbone and Pasiakos suggest you follow recommendations from the sports nutrition field [16,17].

They further state you should ingest protein (between 20 to 30 grams or 0.25 to 0.30 grams per kilogram of body weight) after a resistance training workout, while consuming about 1.6 grams per kilogram of body weight throughout the day. This protocol will lead to a favorable muscle response to your strength exercise training.

Does Acid Production from Protein Harm Bone?

Does protein increase acid production in the body and cause harm to your bones? When protein is metabolized in the body, acid is generated. This acid has to be neutralized and the body turns to calcium as an offset. Since an increase in dietary protein results in greater calcium loss in the urine, it was thought that excess dietary protein pulled calcium out of the bones, and subsequently weakened them.

A 2017 study examined this question and found that a high protein diet does not markedly affect calcium levels. Further, the negative effects of the acid from increased urinary calcium is countered by a high protein diet that is beneficial to bone health. [18]

Alkaline Balance and Bone

Still, many nutritionists believe you should eat enough protein to maximize muscle synthesis while still keeping a good acid alkaline balance in the diet. Registered Nutritionist Nancy Robinson suggests balancing high acid foods with alkaline foods. Eating lots of fruits and vegetables is the main way to achieve a healthy acid alkaline balance and is also believed to reduce the risk of some cancers, diabetes, and Alzheimer’s.

Consult a Qualified Health Professional

The protein recommendations in this post may not apply to individuals who have diseases or conditions affecting protein metabolism. In this case, you should work with a health care provider that specializes in your condition and can customize your protein intake and diet to your individual needs.

Conclusions and Summary

Protein is an important ingredient in both muscle and bone health. Here are the key takeaways from this post.

Protein for Bone and Muscle Health

Protein is an essential ingredient for strong, healthy muscles. Research also indicates that it plays a critical role in building and maintaining strong bones. [19]

Protein and Aging

Protein intake becomes more important as you age and is a critical ingredient to combat muscle and bone loss. [9]

I encourage each one of you to take a typical day and calculate how much protein you currently consume. Is it distributed over each meal? If you have a snack, does it contain at least 5 grams of protein?

You may be surprised to find out that your intake is much lower than recommended. Start by boosting the meals where you are consuming less than 10 grams of protein. You’ll feel more satiated and stronger. You’ll gradually seek out more foods that support the energy and body you seek to have. Choose foods that you enjoy so as to make your changes sustainable.

Protein and Strength Training

Research indicates that you get the best results for your bones and muscle when you couple protein intake with strength training.

Recommended Daily Protein Intake

The Recommended Dietary Allowance (RDA) for protein is likely not enough for your protein needs. Consider increasing your protein to the levels discussed in this article.

The amount of daily protein you will need depends on your age, sex and activity level. You might want to consult with a Registered Nutritionist to determine your optimal daily dose.

For healthy adults over 65, the optimum amount is 1.0 to 1.2 grams of protein per kilogram or 0.36 grams per pound of body weight each day. [9]

Frequency of Protein Intake

Distribute your protein consumption throughout the day and try to consume protein after your workout. Frequent consumption throughout the day improves your body’s ability to maintain and build muscle.

Recommended Protein Sources

The quality of the protein matters. The Poznan researchers reported that the best amino acids for bone health are: alanine, arginine, glutamic acid, leucine, lysine, and proline. [8] These six amino acids can be found in high quality protein such as whey and pea protein powders. They can also be found in chicken, fish, eggs, lentils and other protein rich foods.

The Poznan University research team also found that animal-based proteins are superior to plant-based proteins when it comes to bone health.

How to Change Your Diet

Any type of change is difficult, especially dietary changes. We all have comfort foods, foods we find easy to prepare, and foods that fit our budget. I encourage each one of you to take a hard look at your diet. Is it supporting your goals of having a stronger bones and stronger body? Seek the help of a nutritional specialist if you need help sorting it out.

Start with little changes that you know are sustainable. Look for protein rich foods you find tasty, easy to access and can afford. Remember that protein alone cannot build muscle and bone. You must include strength-training or mechanical vibration to provide stimulation that makes your bones and muscles utilize the protein.

Further Readings

References

  1. Rubin J, Styner M. The skeleton in a physical world. Exp Biol Med (Maywood). 2022 Dec;247(24):2213-2222. doi: 10.1177/15353702221113861. Epub 2022 Aug 19. PMID: 35983849; PMCID: PMC9899984.
  2. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
  3. Stokes, T.; Hector, A.J.; Morton, R.W.; McGlory, C.; Phillips, S.M. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients 2018, 10, 180
  4. Mitchell, C.J.; Milan, A.M.; Mitchell, S.M.; Zeng, N.; Ramzan, F.; Sharma, P.; Knowles, S.O.; Roy, N.C.; Sjödin, A.; Wagner, K.-H.; et al. The effects of dietary protein intake on appendicular lean mass and muscle function in elderly men: A 10-wk randomized controlled trial. Am. J. Clin. Nutr. 2017, 106, 1375–1383.
  5. Armstrong GB, Do Amino Acids Build Bigger Muscles? Scientific American. August 3, 2019. https://www.scientificamerican.com/article/do-amino-acids-build-bigger-muscles/
  6. Church D, et al. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020 Dec; 12(12): 3717. Published online 2020 Dec 2
  7. Jennings A., MacGregor A., Spector T., Cassidy A. Amino Acid Intakes Are Associated With Bone Mineral Density and Prevalence of Low Bone Mass in Women: Evidence From Discordant Monozygotic Twins. J. Bone Miner. Res. 2016;31:326–335. doi: 10.1002/jbmr.2703.
  8. Kędzia G, Woźniak M, Samborski W, Grygiel-Górniak B. Impact of Dietary Protein on Osteoporosis Development. Nutrients. 2023 Oct 28;15(21):4581. doi: 10.3390/nu15214581. PMID: 37960234; PMCID: PMC10649897.
  9. Lonnie M, Hooker E, Brunstrom JM, Corfe BM, Green MA, Watson AW, Williams EA, Stevenson EJ, Penson S, Johnstone AM. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients. 2018 Mar 16;10(3):360. doi: 10.3390/nu10030360. PMID: 29547523; PMCID: PMC5872778
  10. Khan, I.T., Nadeem, M., Imran, M. et al. Antioxidant properties of Milk and dairy products: a comprehensive review of the current knowledge. Lipids Health Dis 18, 41 (2019). https://doi.org/10.1186/s12944-019-0969-8
  11. Rizzoli, R., Biver, E. Role of fermented dairy products in the health benefits of a mediterranean diet. Aging Clin Exp Res 36, 75 (2024).
  12. Ong AM, Kang K, Weiler HA et al (2020) Fermented milk products and bone health in postmenopausal women: a systematic review of randomized controlled trials, prospective cohorts, and case-control studies. Adv Nutr 11:251–265
  13. Cleveland Clinic, Collagen, https://my.clevelandclinic.org/health/articles/23089-collagen
  14. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018 Jan 16;10(1):97. doi: 10.3390/nu10010097. PMID: 29337906; PMCID: PMC5793325.
  15. Zdzieblik D, Oesser S, König D. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. J Bone Metab. 2021 Aug;28(3):207-213. doi: 10.11005/jbm.2021.28.3.207. Epub 2021 Aug 31. PMID: 34520654; PMCID: PMC8441532.
  16. Jäger R., Kerksick C.M., Campbell B.I., Cribb P.J., Wells S.D., Skwiat T.M., Purpura M., Ziegenfuss T.N., Ferrando A.A., Arent S.M., et al. International Society of Sports Nutrition Position Stand: Protein and exercise. J. Int. Soc. Sports Nutr. 2017;14:20. doi: 10.1186/s12970-017-0177-8.
  17. Thomas D.T., Erdman K.A., Burke L.M. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J. Acad. Nutr. Diet. 2016;116:501–528. doi: 10.1016/j.jand.2015.12.006.
  18. Cao JJ. High Dietary Protein Intake and Protein-Related Acid Load on Bone Health. Curr Osteoporos Rep. 2017 Dec;15(6):571-576. doi: 10.1007/s11914-017-0408-6. PMID: 29063994.
  19. High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis Groenendijk, Inge et al. Computational and Structural Biotechnology Journal, Volume 17, 1101 – 1112

Comments

October 30, 2010 at 1:24pm

Farida Tavares

Very informative and much needed information for older people in our society. I have been training with Margaret for over four years now and can attest to the positive effects of the correct exercises in weight control and maintainance of bone density

November 4, 2010 at 1:43pm

Janis Leiterman

Hi Margaret, I greatly value your evidence-based approach in guiding me on my journey toward wellness. I particularly appreciate your taking the time to summarize, in plain language, what would amount to extensive reading. When I can stick to your guidelines for my protein intake, it has a significant impact on my carbohydrate cravings; I skip my cookies & coffee breaks, don't get the (likely insulin-induced) shakes and best of all.....LOSE WEIGHT. It's such a win-win formula. This evidence helps me to re-commit in my constant challenge to change my behaviour. Do you mind sharing your morning shake recipe? Or is it on the site already. Thanks for all of the ways you help me,
Jan

November 5, 2010 at 6:33pm

Richard Martin

Hi Janis: I have asked Kent MacLeod for some protein shake recipes. He has given me two and I have provided them in a separate post. Enjoy!
- Margaret

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