A large study of over 500,000 adults found that people following vegetarian and vegan diets may have higher rates of hip fractures compared to meat-eaters. Vegetarians had a 25% higher risk, while vegans had a 75% higher risk of breaking their hip. This doesn’t mean plant-based diets are bad, but it suggests people who avoid meat need to pay extra attention to bone health through proper nutrition and lifestyle choices.

The Quick Take

  • What they studied: Whether vegetarians and vegans have more hip fractures than people who eat meat
  • Who participated: Over 529,000 adults from four different long-term health studies, including meat-eaters, vegetarians, and vegans
  • Key finding: Vegetarians had 25% more hip fractures and vegans had 75% more hip fractures compared to meat-eaters
  • What it means for you: If you follow a plant-based diet, focus extra attention on bone-healthy nutrients like calcium, vitamin D, and protein

The Research Details

This was a meta-analysis, which means researchers combined results from four separate long-term studies that followed people for many years. They compared hip fracture rates between meat-eaters, vegetarians, and vegans. The studies tracked participants over time to see who developed hip fractures, then looked at whether diet type made a difference. This approach is powerful because it combines data from multiple studies to get a clearer picture than any single study could provide.

Long-term studies like these are important for understanding fracture risk because hip fractures typically happen later in life and develop over many years. By following the same people over time, researchers can better determine if diet truly affects bone health rather than just looking at a snapshot in time.

The evidence quality was rated as ’low’ for vegetarians and ‘very low’ for vegans, mainly because there weren’t many studies available and the vegan group was much smaller. This means we should interpret the results carefully, especially for vegans.

What the Results Show

The study found clear differences in hip fracture rates between diet groups. Vegetarians experienced 25% more hip fractures than meat-eaters, while vegans had 75% more. These results held true even after accounting for other factors that affect bone health, like age, physical activity, and overall health status. The vegetarian results were more consistent across studies, while the vegan results varied more between different studies.

The researchers found that the increased risk was consistent across different populations and study designs. However, the number of vegans in the studies was relatively small compared to vegetarians and meat-eaters, which makes the vegan results less certain.

These findings align with previous research showing that vegetarians and vegans often have lower bone mineral density. However, this is one of the first comprehensive analyses to specifically look at actual fracture rates rather than just bone density measurements.

The main limitations include the small number of studies available, especially for vegans, and the fact that the studies didn’t always account for specific nutrients that affect bone health. The researchers also couldn’t determine exactly why plant-based diets might increase fracture risk.

The Bottom Line

If you follow a vegetarian or vegan diet, pay special attention to getting enough calcium, vitamin D, protein, and vitamin B12. Consider working with a healthcare provider or nutritionist to ensure your diet supports bone health. Weight-bearing exercise is also crucial for maintaining strong bones.

This is most relevant for current vegetarians and vegans, people considering plant-based diets, and healthcare providers advising these populations. Older adults following plant-based diets should be especially attentive to bone health.

Bone health changes happen gradually over years or decades. Starting bone-healthy habits now can help prevent problems later, but it’s never too late to begin focusing on bone health.

Want to Apply This Research?

  • Track daily intake of calcium (aim for 1000-1200mg), vitamin D, and protein to ensure adequate bone-supporting nutrition
  • Log plant-based calcium sources like fortified plant milks, leafy greens, and tahini, plus track weight-bearing exercise sessions
  • Monitor weekly averages of bone-healthy nutrients and gradually increase intake of calcium-rich plant foods if falling short of targets

This information is for educational purposes only and should not replace professional medical advice. Consult with your healthcare provider before making significant dietary changes or if you have concerns about bone health.