Do Vegans Have Less Bone Density? A Look at the Evidence

January 6, 2026 •

3 min read

Multiple large-scale studies have indicated that vegans may have a higher risk of fractures compared to omnivores. A primary concern stemming from these findings is whether vegans have less bone density due to the potential nutritional deficiencies associated with their diet. However, the link is not as simple as it seems, and proper nutritional planning can significantly mitigate these risks.

Quick Summary

Studies suggest that while vegans may have lower bone mineral density, a well-planned diet rich in essential nutrients can reduce fracture risk. Factors like calcium and vitamin D intake, protein, and lower body mass index influence bone health on a vegan diet.

Key Points

Lower BMD Potential: Some studies indicate that vegans may have lower bone mineral density compared to omnivores, particularly if their diet is not well-planned.
Nutrient Deficiencies are Key: The risk of lower bone density is linked to potential deficiencies in critical nutrients like calcium, vitamin D, and protein, which require careful planning on a vegan diet.
Sufficient Calcium is Critical: Ensuring an adequate daily calcium intake, ideally from fortified plant milks, calcium-set tofu, and low-oxalate leafy greens like kale, is vital to mitigate bone health risks.
Supplements for Vitamin D and B12: Since vitamin D and vitamin B12 are often lacking in vegan diets, regular supplementation or consumption of fortified foods is necessary for optimal bone health.
Lifestyle Factors Matter: A lower average BMI among vegans can increase fracture risk, making regular weight-bearing and resistance exercises crucial for stimulating and strengthening bones.
Diet Quality is the Determining Factor: A well-planned, healthy vegan diet with sufficient nutrient intake and an active lifestyle does not inherently lead to poorer bone health outcomes compared to other diets.

Comparing Vegan Bone Health to Other Diets

Research into vegan bone density and fracture risk has yielded mixed results, influenced by factors like diet quality, nutrient intake, and lifestyle. A 2019 meta-analysis found that vegetarians and vegans had lower bone mineral density (BMD) and higher fracture rates compared to omnivores. However, some studies indicate that vegans with sufficient calcium intake may have fracture rates comparable to other groups, suggesting that nutritional deficits, rather than veganism itself, are key. More recent analyses emphasize the overall quality of the diet as the critical factor.

The Critical Role of Key Nutrients

Bone health relies on numerous nutrients, requiring careful planning on a vegan diet. While removing dairy and animal products impacts calcium and vitamin D intake, vegan diets are often rich in bone-protective nutrients like potassium and magnesium from fruits and vegetables.

Calcium: Vegans must ensure sufficient intake from plant-based sources like calcium-set tofu, fortified plant milks, leafy greens (kale, collard greens), and dried figs. Calcium bioavailability varies; kale is a more reliable source than spinach due to lower oxalate content.
Vitamin D: Essential for calcium absorption, Vitamin D is obtained from fortified foods, supplements, and sunlight. Supplementation is often needed.
Protein: Adequate protein from legumes, tofu, tempeh, nuts, and seeds is crucial for the bone matrix.
Vitamin B12: Supplementation is necessary as it's primarily in animal products; deficiency links to low BMD and increased fracture risk.

Lifestyle and Other Factors

Lower BMI, common in vegans, can increase fracture risk as less body weight provides less stimulus for bone strengthening. Regular weight-bearing and resistance exercises are recommended for all to maintain bone mass.

Comparing Bone Health Indicators in Dietary Groups


Feature	Omnivore Diet	Vegan Diet	Considerations
Calcium Intake	Often higher due to dairy.	Typically lower if not carefully planned.	Requires conscious effort to consume fortified foods and high-calcium plant sources.
Vitamin D Intake	Higher due to dairy and other animal products.	Lower from natural diet; relies on fortification and supplementation.	Essential for calcium absorption; supplementation is key.
Protein Sources	Diverse sources from meat, dairy, eggs.	Plant-based sources like legumes, soy, and nuts.	Adequate intake from plants is possible but may require specific planning for complete amino acid profiles.
Nutrient Fortification	Less reliance on fortified foods for key nutrients.	Increased reliance on fortified products like milks and cereals.	Fortified foods significantly improve micronutrient status in vegans.
BMI	Tends to be higher on average.	Tends to be lower on average.	Lower BMI can be a risk factor for lower BMD and fractures.
Fracture Risk	Baseline risk; can be increased by poor diet.	Higher risk observed in some studies, particularly with inadequate nutrient intake.	Risk can be mitigated by ensuring adequate calcium, vitamin D, and protein.

Can Vegans Have Healthy Bones?

A well-planned, nutrient-rich vegan diet with an active lifestyle can support excellent bone health, with recent studies showing comparable outcomes to other diets. Focus on adequate calcium, vitamin D, and protein, using fortified foods and supplements as needed, along with weight-bearing exercise. Resources like the Vegan Society can provide guidance.

Conclusion: Nuance Over Simplification

The potential for lower BMD and higher fracture risk in some vegans is linked to inadequate nutrient intake and lower BMI, not veganism itself. By managing nutrition with fortified foods, supplements, and prioritizing weight-bearing exercise, vegans can maintain strong bones. A balanced, thoughtful plant-based diet can provide all necessary components for optimal bone health.

Frequently Asked Questions

A lower body mass index (BMI), which is common among vegans, means there is less weight placing stress on the bones. This weight-bearing stress is crucial for stimulating bone growth and density, so a lower BMI can be a risk factor for weaker bones and increased fracture risk.

While recommendations vary, a good daily calcium goal for most adult vegans is 1,000 to 1,200 mg, similar to omnivores. Achieving this requires consistent consumption of high-calcium sources like fortified plant milks, calcium-set tofu, and certain leafy greens.

No, not all plant-based calcium is absorbed equally. Compounds called oxalates and phytates, found in certain plants, can inhibit calcium absorption. For example, the calcium in spinach is not well-absorbed due to its high oxalate content, while kale's calcium is much more bioavailable.

Yes, vegans need to supplement vitamin B12. This vitamin is found almost exclusively in animal products, and deficiency can lead to lower bone mineral density and increased fracture risk. Fortified foods can also contribute, but supplementation is the most reliable method.

Vegans can improve protein intake by consistently eating a variety of high-protein plant foods, such as legumes (beans, lentils), soy products (tofu, tempeh), nuts, and seeds. Protein is essential for forming the bone matrix, and adequate intake is vital for strong bones.

Yes, regular exercise, particularly weight-bearing and resistance training, is critical for mitigating potential lower bone density. Activities like jogging, jumping, and lifting weights stimulate bones to become stronger and denser, helping to counteract any dietary shortfalls.

No, soy consumption generally has a beneficial or neutral effect on bone health. While some individuals may have concerns, studies indicate that soy isoflavones can have positive effects on bone mineral density, particularly in postmenopausal women, and soy foods are good sources of both calcium and protein.