Health
Does veganism weaken bones?
Short answer
Not necessarily, but the risk is real and needs attention. In the large British EPIC-Oxford study, vegans had about 43% higher risk of fractures overall and about 2.3 times higher risk of hip fracture than meat-eaters. Calcium, vitamin D, protein and exercise are priorities for vegans.
Lower BMI and lower calcium and protein intakes explained part of the difference, but not all of it. This is an observational study – it does not prove that a plant-based diet itself weakens bones – but it shows what must not be neglected.
Aim for the Polish norms: about 1000 mg of calcium a day (1200 mg for women over 50 and men over 65). Sources: calcium-fortified plant drinks and yoghurts, tofu set with calcium sulphate, tahini, brassicas and high-mineral water. Vitamin D: 1000–2000 IU a day for most of the year (2023 Polish guidelines).
Add protein from pulses and soy at every main meal, enough calories, and weight-bearing exercise (walking, strength training).
Sources
- The vegan diet — NHS
- Vegetarian Dietary Patterns for Adults: Position Paper of the Academy of Nutrition and Dietetics (2025)
- Vegetarian and vegan diets and risks of total and site-specific fractures: EPIC-Oxford (BMC Medicine, 2020)
- Normy żywienia dla populacji Polski (NIZP PZH, 2020)
- Polish guidelines on vitamin D supplementation, 2023 update (Nutrients)