Vegans at Higher Risk for Broken Bones

Many people are now choosing to follow a vegan diet. No matter what reasons we may have for choosing any diet, it’s vital to get the right balance of nutrients. Every diet has its challenges that adherents should be aware of and work to mitigate. And certainly, a vegan diet can be completely healthy and offers many great benefits. But one important challenge for vegans isn't often discussed. So let’s take a closer look at how vegans may be at an increased risk for broken bones.

Calcium is Important for Strong Bones

Because vegans don’t drink animal milk, they may be losing out on the calcium they need to keep their bones strong and healthy. A recent study indicates that strict vegans may be 2.3 times more likely to suffer hip fractures than their meat-eating counterparts. (Hip fractures were the most prominent issue, followed by those occurring in the arm, wrist, ankle, and leg.) The study followed 54,000 people for 18 years to collect those findings. Though, notably, when protein, calcium, and body mass index were accounted for, there was a partial reduction in the overall risk.

Remaining at a healthy body weight, eating a good mix of nutrients, and getting enough calcium and protein may help vegans keep their bones stronger over time.  

The Right Vitamins May Make the Difference

It’s not only calcium that may affect bone strength in people who choose a vegan diet. The right vitamins, most notably vitamin D and vitamin B12, might also play a role. 

Maintaining good levels of these vitamins is an important part of staying healthy for anyone. When choosing any diet, careful food selection and vitamin supplements may make the right combination for good health. 

Taking Good Care of Our Bones is Important

Bone fractures can be painful and debilitating. It’s worth focusing on reducing that risk for anyone who may have a higher risk of these occurrences, including vegans, the elderly, or those whose bone health may have been compromised by medications. Especially with hip fractures, which may be devastating in the older population, finding ways to reduce risk matters. 

Choosing vitamin supplements, getting plenty of protein, weight-bearing exercises, and focusing on calcium-fortified foods are ways that vegans may be able to keep their bones stronger. That might lead to better overall health and could help anyone who wants to be vegan protect themselves while they take steps to protect animals and the earth, as well. 

Copyright 2021, Wellness.com