Researchers followed nearly 2,000 middle-aged and older adults for over 11 years to see if eating foods high in phytates—a natural compound found in seeds, nuts, and whole grains—could help prevent broken bones. They discovered that people who ate the most phytate-rich foods had about 60% fewer fractures than those who ate the least. For every extra 500 milligrams of phytates eaten daily, fracture risk dropped by 14%. This suggests that phytates, which were previously thought to block calcium absorption, may actually protect bones in ways scientists are still working to understand.

The Quick Take

  • What they studied: Whether eating more phytates—a natural substance in plant foods—could help prevent broken bones in people over 50 years old.
  • Who participated: 1,917 adults with an average age of 59 years (about half men, half women) from Iran who were tracked for 11.5 years on average.
  • Key finding: People eating the most phytates had 60% fewer broken bones compared to those eating the least. Each additional 500 mg of phytates daily reduced fracture risk by 14%.
  • What it means for you: Eating more phytate-rich foods like whole grains, nuts, seeds, and legumes may help strengthen bones and reduce fracture risk as you age. However, this is one study, so talk to your doctor before making major dietary changes, especially if you have bone health concerns.

The Research Details

This was a long-term follow-up study called a cohort study. Researchers started with nearly 2,000 adults aged 50 and older and asked them detailed questions about what they ate. They then tracked these same people for over 11 years to see who broke bones that required hospital care. By comparing the eating habits of people who broke bones to those who didn’t, researchers could see if phytate intake made a difference.

The researchers were careful to account for other factors that affect bone health, including age, sex, calcium and vitamin D intake, physical activity, smoking, and use of bone-related medications. This helps ensure that any differences in fracture rates were actually related to phytate intake rather than these other factors.

Phytates are naturally occurring compounds found mainly in plant-based foods. For decades, scientists thought phytates were bad for bones because they can bind to calcium in the digestive system. This study suggests the reality may be more complicated.

Cohort studies are valuable because they follow real people over long periods in their normal lives, rather than in controlled laboratory settings. This makes the results more relevant to everyday life. The 11.5-year follow-up period is long enough to see real fracture events, which don’t happen frequently, making this a reliable way to study bone health.

This study has several strengths: it followed a large group of people for over a decade, carefully measured dietary intake, and adjusted for many factors that could affect results. However, the study was conducted in Iran, so results may not apply equally to all populations. The study also relied on people remembering what they ate, which can be imperfect. Additionally, only 4.4% of participants broke bones, which is a relatively small number for drawing firm conclusions.

What the Results Show

The main finding was striking: people who ate the most phytates (more than 2,598 mg per day) had a 60% lower risk of fractures compared to those eating the least. This difference remained significant even after researchers accounted for other important factors like calcium intake, vitamin D use, physical activity, and age.

When researchers looked at phytate intake as a continuous scale—meaning they examined what happened with each additional 500 mg of phytates—they found a consistent pattern: each 500 mg increase in daily phytate intake was linked to a 14% reduction in fracture risk. This dose-response relationship (more phytates = lower risk) strengthens confidence in the finding.

The average participant ate about 2,313 mg of phytates daily, which is roughly in the middle range studied. This suggests that many people could potentially increase their phytate intake to reach the protective levels observed in this research.

The study found that the protective effect of phytates held up even when researchers controlled for dietary fiber and calcium intake separately. This is important because phytates often come in foods that are also high in fiber and minerals, so it helps confirm that phytates themselves—not just the other nutrients in these foods—may be protective.

This finding challenges the long-held belief that phytates are harmful to bone health. Previous research focused on phytates’ ability to bind minerals in the digestive system, potentially reducing absorption. However, this study suggests that phytates may have other beneficial effects on bones that outweigh any negative effects on mineral absorption. The protective mechanism isn’t fully understood yet, but phytates may reduce inflammation, improve gut bacteria, or affect bone metabolism in positive ways.

The study has several important limitations. First, it was conducted in Iran, and dietary patterns and genetics may differ from other populations, so results might not apply equally everywhere. Second, researchers relied on participants’ memory of what they ate, which can be inaccurate. Third, only 4.4% of participants experienced fractures, which is a relatively small number that could affect the reliability of the findings. Fourth, this observational study can show association but not prove that phytates directly cause the reduction in fractures—people eating more phytates may differ in other unmeasured ways that affect bone health.

The Bottom Line

Based on this research, eating more phytate-rich foods appears to be a safe and potentially beneficial strategy for bone health in middle-aged and older adults. Good sources include whole grains (brown rice, oats, whole wheat bread), legumes (beans, lentils, chickpeas), nuts (almonds, walnuts), and seeds (pumpkin seeds, sunflower seeds). Confidence level: Moderate. This is one good study, but more research is needed before making strong claims.

This research is most relevant to adults over 50, especially those concerned about bone health or fracture risk. It may be particularly useful for people who want to improve bone health through diet. However, people with certain digestive conditions, those taking specific medications that interact with phytates, or anyone with existing mineral deficiencies should consult their doctor before significantly increasing phytate intake. This research doesn’t replace medical advice for people with diagnosed osteoporosis or other bone diseases.

Bone health improvements from dietary changes typically take months to years to become apparent. Don’t expect immediate results. The benefits observed in this study developed over an average of 11.5 years, though some protective effects may occur sooner. Consistency matters more than perfection—regular intake of phytate-rich foods is more important than occasional consumption.

Want to Apply This Research?

  • Track daily phytate intake by logging servings of whole grains, legumes, nuts, and seeds. Aim to reach 2,500+ mg daily by recording: number of servings of whole grain products, cups of cooked beans or lentils, and ounces of nuts or seeds consumed.
  • Replace refined grains with whole grains (brown rice instead of white rice, whole wheat bread instead of white bread) and add one legume-based meal per week. Start by swapping one regular snack for a handful of nuts or seeds daily.
  • Weekly check-in on phytate-rich food consumption patterns. Track which foods you’re eating most frequently and identify barriers to reaching target intake. Monitor any changes in energy levels or digestive comfort as you increase phytate intake, since increasing plant foods can affect digestion initially.

This research suggests a potential association between phytate intake and reduced fracture risk, but it does not prove that phytates directly prevent fractures. This study should not replace professional medical advice. If you have a history of fractures, osteoporosis, or other bone conditions, consult your healthcare provider before making significant dietary changes. People taking certain medications or with specific health conditions should discuss phytate-rich foods with their doctor, as phytates can affect mineral absorption in some cases. This information is for educational purposes and should not be used for self-diagnosis or self-treatment of bone health issues.