Bone health – it’s all about quality

Previous studies have suggested that vegans may have lower bone mineral density and a slightly increased fracture risk compared to meat-eaters. However, a new small-scale study found no significant difference in bone mineral density between vegans, vegetarians, and meat-eaters. While all groups had their own strengths and weaknesses in terms of nutrient intake, vegans now have access to a variety of ethically sourced supplements and fortified foods containing essential nutrients like vitamin D, B12, and calcium.

Recent findings from the US Nurses’ Health Study, based on over 70,000 postmenopausal women, showed that following a plant-based diet over many years was not associated with an increased risk of hip fracture. However, those with a healthy plant-based diet had a 21% lower risk of fracture, while those with an unhealthy plant-based diet had a 28% higher risk, based on recent food intake. More research is needed to understand why recent diet choices had differing effects on fracture risk. Overall, bone health is not just about quantity but also about the quality of nutrients consumed, and plant-based diets can support strong bones with the right choices.