In this episode Dr. Doug Lucas discusses protein, an important asset to bone health. Adequate protein intake is necessary for optimal muscle, metabolic, and brain function. Animal protein has been shown to have a positive impact on bone mineral density, while plant protein has been associated with lower bone mineral density. Consuming a combination of animal and plant protein is recommended for those with osteoporosis. The recommended protein intake for bone health is around 1 gram per pound or 2.2 grams per kilogram. The RDA for protein is often set as a bare minimum for survival, not optimization. Protein supplements can be beneficial for those who struggle to consume adequate protein. The alkaline diet principle, which suggests that animal protein causes an acid load and harms bone health, is flawed. High protein, calcium-deficient diets do not seem to negatively impact bone health in humans.
Study Links:
https://pubmed.ncbi.nlm.nih.gov/36346154/
https://pubmed.ncbi.nlm.nih.gov/31462966/
https://pubmed.ncbi.nlm.nih.gov/29740667/
https://pubmed.ncbi.nlm.nih.gov/22139564/
