A just-published study in the journal BMC Medicine found that vegans and vegetarians have a higher risk of fracture than omnivores.

Today we'll take a closer look at that study and uncover why its conclusion is misleading. There are bone-damaging vegan diets, just as there are bone-damaging diets that include animal protein. What matters most is whether the diet provides the essential nutrients required for strong bones.

At the Save Institute, we believe in a balanced approach to nutrition. While we support plant-based eating, we also recognize that high-quality animal protein—especially grass-fed, organic meat—can be a valuable part of a bone-healthy diet. Let’s explore this topic in depth.

A Study Of Diets And Fracture Risk

This just-published study, set out to compare the difference in fracture risk between vegetarians, vegans, and non-vegetarians. The participants included:

• 29,380 non-vegetarians
• 8,037 pescatrians (people who eat fish, but not other meat)
• 15,499 vegetarians
• 1,982 vegans

Researchers looked at an average of 17 and a half years of data per participant, comparing their diets to their fracture outcomes. Participants filled out a dietary questionnaire, and fracture outcomes were determined using their medical records.¹

Notably, the study did not include information on whether participants were taking any dietary supplements.

Overall, this comparison of diets and fracture outcomes found that vegetarians, and especially vegans, had higher risks of fracture and particularly hip fracture.¹ However, this doesn’t mean that avoiding meat inherently increases fracture risk, nor does it imply that eating meat automatically protects your bones.

A closer look at what this study did and didn't measure can help us better understand these results.

Synopsis

A British study followed the diets of about 65,000 participants over almost two decades. It compared the fracture outcomes of vegans, vegetarians, pescatarians (who eat fish but no other meat), and non-vegetarians. They found that non-meat eaters were more likely to fracture a bone. However, the results are more nuanced than they appear.

A Closer Look At The Results

The study raises important questions about participants’ overall nutritional intake rather than merely focusing on whether they ate meat. The researchers themselves noted this limitation in their conclusion:

“These risk differences were likely partly due to their lower BMI, and possibly to lower intakes of calcium and protein… Future work might benefit from examining possible biological pathways by investigating serum levels of vitamin D, vitamin B12, or IGF-1, or in assessing the possible roles of other nutrients that are abundant in animal-sourced foods.”¹

This suggests that the elevated fracture risk was not due to the absence of meat but rather the lack of certain key nutrients, such as calcium, protein, and vitamin B12, which are found in both animal and plant-based sources.

This gets to the heart of the matter. It wasn't meat that vegans or vegetarians were missing from their diets — it was certain nutrients. Non-vegetarians may have been getting those nutrients from their diet or from vitamin and mineral supplements. Keep in mind that the study questionnaire did not ask participants about their nutritional supplementation.

Synopsis

The researchers didn't gather information about the nutritional make-up of the participants' diets. They address in their conclusion that future studies should look at the impact of nutritional intake, not just whether or not people eat meat.

A Vegan Diet Isn't Automatically Healthy

A vegan diet may provide every nutrient necessary for strong bones—but only if carefully planned. Without attention to nutritional needs, a vegan diet can lead to deficiencies that increase fracture risk. If you're not knowledgeable and intentional about what you eat, a vegan diet can be unhealthy and bone-damaging.

For example, diets that rely heavily on processed foods—whether vegan or omnivorous—fail to provide the nutrients bones require. Some vegan diets include processed meat substitutes and other ultra-processed foods that often include seed oils and artificial additives. These foods may not only lack essential nutrients for bone health but can also introduce harmful ingredients that negatively impact overall health. Conversely, a diet rich in whole, nutrient-dense foods, including grass-fed and organic meats, supports bone health.

It’s also worth noting that animal products, such as grass-fed beef, are excellent sources of bioavailable protein, vitamin B12, and other bone-supporting nutrients. These nutrients can also be obtained from plant sources with intentional dietary planning and supplementation, but animal protein remains one of the most efficient and complete sources.

Synopsis

Vegan diets can be unhealthy and bone-damaging if they don't contain all the nutrients you need to stay healthy and strong. High-quality animal protein, such as grass-fed beef, is a valuable and efficient source of these nutrients.

The Save Institute's Recommendation

The Osteoporosis Reversal Program does not advocate for or against any specific dietary choice, but it emphasizes a balanced and flexible approach to nutrition. The Program’s 80/20 pH-balanced diet naturally limits animal products to 20% of meals since they are acidifying. However, within this framework, we encourage the inclusion of high-quality animal protein, such as grass-fed beef, wild salmon, and pasture-raised eggs.

For those who don’t eat meat, the key is to include plant-based sources of protein and nutrients typically found in animal products. This includes foods like lentils, quinoa, and nuts, as well as supplementation with vitamin D, B12, and calcium.

In addition to the pH-balanced diet that encourages eating a variety of healthy plant-based foods, the ORP recommends supplementing your diet with necessary nutrients. Savers should supplement with Vitamin D3, B12, and calcium regardless of whether they eat meat– in addition to the rest of the Foundation Supplements that support bone health.

What This Means To You

The researchers didn't gather enough data to uncover what caused the difference in fracture risk between the groups of participants. They even stated in their report that the increased risk was due to nutritional intake. But they didn't measure that intake.

At the Save Institute, we recognize the value of high-quality animal protein as part of a bone-healthy diet while encouraging the inclusion of alkalizing plant-based foods. By following the Osteoporosis Reversal Program, you can enjoy a balanced, sustainable diet that supports strong bones and optimal health.

Fortunately, we have plenty of research on the importance of a nutritionally balanced diet. And we know that consuming a variety of bone-healthy foods, in combination with smart supplementation, provides us with everything we need to stay healthy and build strong bones.

The Osteoporosis Reversal Program explains how simple it is to follow a bone-healthy diet, and helps you make lifestyle choices that reduce your fracture risk and improve your quality of life.

Stop Worrying About Your Bone Loss

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References

¹ https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3