Macro partitioning
Higher dietary protein intake (1.2-1.5 g/kg/day) combined with adequate calcium intake is associated with lower hip fracture risk and improved bone mineral density in older adults, whereas high protein with low calcium may increase fracture risk.
Aim for 1.2-1.5 grams of protein per kilogram of body weight daily, ensuring you also consume 1000-1200 mg of calcium. This combination protects against hip fractures and preserves muscle mass. Do not restrict protein out of fear of bone loss; instead, ensure your calcium intake is sufficient to support the protein.
those with the highest tertile of animal protein intake (median 60 g/day) had an 85 % lower hip fracture risk compared with the lowest tertile (median 34 g/day; HR 0.15, 95 % CI 0.02–0.92) when calcium intake was high (≥800 mg/day), but 184 % higher risk of hip fracture (HR 2.84, 95 % CI 1.20–6.74) when calcium intake was low (<800 mg/day)
Why this rating
Supported by multiple cohort studies and RCTs showing interaction effects.
Source
Nutritional strategies to optimise musculoskeletal health for fall and fracture prevention: Looking beyond calcium, vitamin D and protein
James Webster et al. · Bone Reports · 2023
DOI 10.1016/j.bonr.2023.101684
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