Protein Essential for Bone Health, Says Leading Orthopedic Surgeon

A balanced intake of protein, along with calcium and vitamin D, is crucial for maintaining strong bones and preventing fractures, particularly in older adults. While many people associate bone health primarily with calcium, orthopedic surgeon Dr. Vikram Shah emphasizes that protein plays a vital role in bone strength and development.

Dr. Shah, chairman and managing director of Shalby Hospital, highlights the significant connection between protein and bone structure. He explains that a considerable part of bone composition consists of protein, which forms the collagen framework essential for bone flexibility and strength. “Without enough protein, your body struggles to support the constant cycle of breaking down and rebuilding bone tissue,” Dr. Shah tells Health Shots. He adds that insufficient protein intake can lead to less efficient calcium absorption, exacerbating the risk of developing brittle bones and fractures, particularly in the elderly.

Understanding Protein Requirements

Most adults should aim for approximately 0.8 to 1 gram of protein per kilogram of body weight each day. However, as individuals age, their bodies naturally lose muscle and bone mass. Those over 50 typically require closer to 1 to 1.2 grams per kilogram. Individuals recovering from injuries or leading very active lifestyles may need even more protein. Dr. Shah advises against excessive protein consumption, stating, “The focus should be on getting a steady, adequate supply.”

He addresses a common misconception regarding high-protein diets, which many believe can lead to calcium loss from bones. According to Dr. Shah, individuals who consume protein-rich diets tend to have stronger bones. Nonetheless, he stresses the importance of ensuring adequate intake of calcium and vitamin D as part of a balanced diet.

Choosing the Right Types of Protein

The source of protein also impacts bone health. Lean meats, eggs, fish, dairy products, beans, lentils, tofu, nuts, and seeds provide not only protein but also other nutrients that support skeletal strength. For vegetarians and vegans, Dr. Shah recommends a diverse intake of plant-based foods to meet protein needs throughout the day.

Beyond supporting bone structure, sufficient protein intake offers additional health benefits. It contributes to stronger muscles, improving balance and stability, which reduces the likelihood of falls and injuries. In the event of an injury, protein aids in the body’s ability to build new tissue and repair damaged areas.

Individuals suffering from arthritis may find consistent protein consumption particularly beneficial. It helps maintain muscle mass around stiff joints, thereby alleviating pressure on them, and can also reduce inflammation. Furthermore, managing protein intake can assist in preventing weight gain that may exacerbate arthritis symptoms.

When to Consider Protein Supplements

While protein supplements such as whey, soy, or collagen can be beneficial for those who struggle to obtain enough protein from food sources, they are not essential for maintaining good bone health. Whole foods should always be prioritized. Dr. Shah concludes, “Eating enough protein each day is one of the simplest things you can do to support your bones — whether you’re trying to stay active, recover from an injury, or simply age with strength and confidence.”

This information underscores the importance of a nutritional approach that includes adequate protein alongside traditional nutrients like calcium and vitamin D for optimal bone health. As the conversation around nutrition evolves, it becomes clear that each component plays a vital role in maintaining overall health and well-being.