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More Protein, Fewer Fractures

According to recent research, women who consume more protein have a lower risk of experiencing hip fractures.

Women with osteoporosis often fear hip fractures because they can result in disability, other chronic illnesses, or even death.

Recently, a study was published in Clinical Nutrition that examined 26,000 women from the UK Women's Cohort. These women joined the study at some point between 1995 and 1998, when they were between the ages of 35 and 69.

At the start of the study, the women filled out questionnaires about their diet and lifestyle. Their hospital records were monitored for 20 years after that.

Over that time:

  • 822 (3%) experienced a hip fracture.

  • The more protein one consumed, the fewer hip fractures they experienced.

  • A 14% lower risk of hip fracture was observed with every addition of 25g protein per day.

  • Increasing protein intake by 25g per day reduced the hip fracture risk in underweight women by 45%.

  • The source of protein, whether from animals or plants, did not make a difference.

  • The study did not examine protein intakes that are very high, e.g., 2-3 grams per kg of body weight per day.

A sufficient amount of protein is necessary for the collagen matrix in bone as it continuously undergoes remodeling and replacement. This is because protein functions as a crucial building block for the collagen matrix. So it makes sense that increasing protein intake is beneficial for ensuring strong bones!

The minimum recommended daily protein intake is 0.8 grams per kg of body weight. However, this study indicates that increasing protein intake by 25 grams can lead to a 14% decrease in hip fracture risk for women.

Here are some examples of 25 grams of protein:

  • 3 eggs

  • 3 ounces of chicken

  • 1 cup Greek yogurt

  • 6 ounces of tofu

How much protein you usually eat each day?


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