Myth-Busting: Does Protein Hurt or Help Your Bones? (What 2025 Research Shows)

For decades, women have been told that high protein intake is bad for bones. The belief? "Protein leaches calcium from your bones, increasing fracture risk."

This myth has kept countless women from consuming adequate protein, worried they're harming their skeletons.

But new research from 2024-2025 tells a completely different story. And for women over 40 facing increased fracture risk, understanding this truth is critical.

What the 2025 Research Actually Shows

A 2025 study published in Scientific Reports analyzed NHANES data from 2011-2018, examining over 10,000 adults. The finding was clear:

There is a positive association between dietary protein intake and bone mineral density.

Higher protein = better bones. Not worse. Better.

A comprehensive 2024 review in Current Osteoporosis Reports confirmed this, stating that when calcium intake is sufficient, higher dietary protein intake is associated with lower risk of fracture.

Why This Matters: The Fracture Risk

According to the International Osteoporosis Foundation, approximately 200 million people worldwide have osteoporosis. But here's the statistic that should get every woman's attention:

1 in 2 women over 50 will experience an osteoporotic fracture in their lifetime.

That's 50% of us. Hip fractures, vertebral fractures, wrist fractures - these aren't minor events. Research shows they're associated with:

• Substantial morbidity
• Increased mortality risk
• Seriously impaired quality of life
• Loss of independence

And one of the nutrients that can help prevent fractures? Protein.

Where the Myth Came From

The belief that protein is bad for bones came from older studies showing that protein increases calcium excretion in urine. Researchers thought:

"More calcium in urine = less calcium in bones = weaker bones"

But they were looking at only part of the picture. Here's what they missed:

• Yes, protein increases calcium excretion - but it also increases calcium absorption from food
• The net effect is positive for bone health when calcium intake is adequate
• Low protein actually induces secondary hyperparathyroidism, which increases bone loss

The science has evolved. The myth needs to be retired.

The Critical Synergy: Protein + Calcium

Here's the key that many articles miss: protein and calcium work together synergistically.

Research shows:

When Calcium is Adequate (1,200mg+ daily):

• Higher protein increases bone mineral density
• Reduces hip fracture incidence
• Slows rate of bone loss
• Improves bone microstructure

When Calcium is Low:

• High protein can't provide protective benefits
• May even increase fracture risk
• The synergy is broken

A study of over 36,000 postmenopausal women found that those with normal to high protein intake AND adequate calcium showed no link between high protein and low bone density.

But those with high protein and LOW calcium? Significantly increased fracture risk.

You need both. Not one or the other. Both.

How Protein Protects Bones

Beyond the calcium synergy, protein directly benefits bones through multiple mechanisms:

1. Bone is Made of Protein

About 50% of bone volume and 1/3 of bone mass is protein (primarily collagen). Without adequate protein, your body can't build or maintain bone structure.

2. Increases Calcium Absorption

Protein enhances intestinal calcium absorption, helping your body take in more calcium from food.

3. Supports IGF-1 Production

Protein intake stimulates production of IGF-1 (insulin-like growth factor 1), which promotes bone formation.

4. Maintains Muscle Mass

Strong muscles create mechanical stress on bones, signaling them to stay strong. Protein preserves muscle, which in turn protects bones.

What Happens with Low Protein

Research on protein deficiency shows concerning effects on bone health:

• Accelerated bone loss: The Framingham Osteoporosis Study found low protein linked to faster BMD decline
• Secondary hyperparathyroidism: Low protein may trigger hormonal changes that increase bone breakdown
• Impaired fracture healing: Studies on elderly women post-hip fracture showed protein supplementation improved recovery
• Increased fracture risk: Multiple studies link protein undernutrition with osteoporosis

Within the normal variation in dietary protein, low protein intake is associated with BMD loss, while higher (normal) protein intake is associated with reduced bone loss or maintenance of BMD.

Practical Application: Getting Both Nutrients

The easiest way to get both protein and calcium? Dairy products.

Research shows fermented dairy products are associated with LOWER hip fracture risk, while vegan diets (often low in both protein and calcium) are associated with increased fracture risk.

High-Protein, High-Calcium Foods:

• Greek yogurt: 20g protein + 200mg calcium per cup
• Cheese: 7g protein + 200mg calcium per ounce
• Milk: 8g protein + 300mg calcium per cup
• Sardines: 23g protein + 325mg calcium per can
• Tofu (calcium-set): 10g protein + 200mg calcium per serving

For women needing to boost protein while getting calcium, adding Genepro to Greek yogurt creates a powerful combination: 31g protein with 99.9% absorption plus 200mg calcium in one bowl.

The Bottom Line

The myth that protein is bad for bones is outdated and dangerous. Current research from 2024-2025 is clear:

• Higher protein intake is associated with better bone density
• Higher protein reduces hip fracture risk
• Low protein accelerates bone loss
• The key is adequate calcium alongside protein

With 1 in 2 women over 50 facing fracture risk, we can't afford to follow outdated advice. Your bones need protein. Your muscles need protein. Get enough of both nutrients.

90-100g protein + 1,200mg calcium daily. Both. Not one or the other. Both.

These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.