Is animal or plant protein better for bones and joints?

Dr. Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, stated that a diet combining both plant and animal proteins, along with nutrients like vitamin D, is beneficial for bone and joint health.

Meat, fish, milk, and eggs provide animal protein, which contains all the essential amino acids necessary for building bone structure. Milk is rich in calcium, which helps to increase bone density. In addition, vitamin D in animal products aids the body in better calcium absorption.

However, the metabolism of animal protein can lead to calcium excretion through urine, especially when consumed in excess. This protein source contains a high amount of sulfur amino acids, which produce acid in the body, stimulating calcium excretion. If other essential minerals are not adequately replenished, this can result in a calcium imbalance in the bones.

Two bowls of mixed berries and nuts smoothie. Illustration photo by Pexels

Plant protein is found in grains, legumes, and seeds. One of the main benefits of plant protein is its ability to reduce calcium excretion through urine. Foods rich in potassium, such as soybeans, chia seeds, and wheat, help regulate the body’s pH, reducing calcium loss from the bones.

Soybeans contain isoflavones, a type of phytoestrogen that helps protect and maintain bone density, which is beneficial for postmenopausal women. However, plant protein lacks some essential nutrients, such as calcium and vitamin D. Therefore, if relying solely on plant protein, it is important to also include sources of calcium and vitamin D to ensure overall bone health.

Both animal and plant proteins are beneficial for bone and joint health, but they work through different mechanisms. To optimize bone health, Dr. Quyet recommends that individuals balance both protein sources in their diet. In addition to protein, it is important to supplement with other vitamins and minerals, such as calcium, vitamin D, and magnesium, which support the absorption and metabolism of calcium. Supplementary nutrients like undenatured Type 2 Collagen, eggshell membrane, and turmeric root contribute to slowing degeneration and increasing the strength and flexibility of bones and joints.