Research
Hormonal
Higher protein intakes (above RDA) do not negatively impact bone mineral density and may actually protect against osteoporosis and hip fractures by increasing calcium bioavailability and IGF-1 release.
You do not need to worry that eating more protein will weaken your bones. In fact, getting enough protein helps your body absorb calcium better and may lower your risk of hip fractures, especially if you are getting enough calcium in your diet.
GoodRefutesHIGH confidence
higher protein diets may actually protect against osteoporosis, in part, as a result of the increased hepatic release of insulin-like growth factor 1 (IGF-1) [65]. A recent meta-analysis demonstrated that those with the highest protein intakes had significantly lower hip fracture incidence relative to those with the lowest protein intakes...
Why this rating
Based on meta-analyses and NHANES data cited.
Source
Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit
John W. Carbone et al. · Nutrients · 2019
DOI 10.3390/nu11051136
narrative_reviewCited 188×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Consuming dietary protein at approximately 1.6 g/kg/day, particularly when coupled with resistance exercise, promotes favorable muscle adaptations, hypertrophy, and strength gains in healthy adults, exceeding the minimum requirements of the current RDA (0.8 g/kg/day).Good
- During moderate energy deficit (weight loss), higher protein intakes (approx. 1.6 g/kg/day) preserve muscle mass better than lower protein intakes, although this benefit diminishes in severe energy deficit.Good
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