Protein Facts

Protein is necessary to build and repair bone tissue and helps keep muscles strong.

Protein is an essential macronutrient (nutrients your body needs in large amounts which include fat, carbohydrates and protein) for the body.

What You Need To Know

Many people worry that eating protein or using protein supplements can weaken bones by causing calcium to be lost. This is a common myth. Research now shows that protein is important for bone health, especially when you also get enough calcium and vitamin D.

Does Protein Harm Bones?

No. Protein does not weaken bones or pull calcium out of them. Earlier studies noticed that people eating higher-protein diets lost more calcium in their urine. This led to the belief that protein was damaging bones.

We now know more. Protein also helps your body absorb more calcium from food. For most people, this balances out the calcium loss and does not harm bone health.

Why Protein Matters for Osteoporosis

Protein is part of the structure of bone.
Protein helps maintain muscle strength.
Strong muscles improve balance and reduce the risk of falls.
Not getting enough protein (which is common in older adults) can weaken both bones and muscles.

What Keeps Bones Strong?

Protein

Builds and maintains bone and muscle
Helps support balance and movement

Calcium

The main mineral that makes bones strong

Vitamin D

Helps your body absorb calcium from food
Helps move calcium into bones

These nutrients work together—no single nutrient does the job alone

Myth Vs Fact: Protein and Bone Health

Myth

Eating protein weakens bones by pulling calcium out of them.

Fact

Protein does not weaken bones. While protein can increase calcium in urine, it also helps the body absorb more calcium from food, which protects bone health.

Myth

People with osteoporosis should limit protein.

Fact

Adequate protein is important for people with osteoporosis. It helps keep bones strong and supports muscle, balance, and mobility.

Myth

Protein supplements are always harmful to bones.

Fact

Protein supplements are safe for bone health when calcium and vitamin D needs are met. They can be helpful for people who struggle to get enough protein from food.

Myth

Calcium alone is enough to protect bones.

Fact

Strong bones need a balance of protein, calcium, and vitamin D. These nutrients work together to support bone strength.

BACK TO PROTEIN

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