{"id":6942,"date":"2026-05-06T15:14:03","date_gmt":"2026-05-06T12:14:03","guid":{"rendered":"https:\/\/sterasoft.com\/nomeatnoproblem\/?p=6942"},"modified":"2026-05-06T15:18:57","modified_gmt":"2026-05-06T12:18:57","slug":"bone-density-in-carnivorous-and-vegetarian-diets","status":"publish","type":"post","link":"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/","title":{"rendered":"Bone density in carnivorous and vegetarian diets"},"content":{"rendered":"[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#If_you_do_not_feel_like_reading_the_whole_article_remember_this\" >If you do not feel like reading the whole article, remember this:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Comparison\" >Comparison<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Why_does_this_happen\" >Why does this happen?<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Calcium_and_vitamin_D\" >Calcium and vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Protein_%E2%86%92_IGF-1\" >Protein \u2192 IGF-1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Vitamin_K2_Menaquinone\" >Vitamin K2 (Menaquinone)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Body_weight_and_mechanical_loading\" >Body weight and mechanical loading<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Phytates\" >Phytates<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/bone-density-in-carnivorous-and-vegetarian-diets\/#Ideas\" >Ideas<\/a><\/li><\/ul><\/nav><\/div>\n<h4><span class=\"ez-toc-section\" id=\"If_you_do_not_feel_like_reading_the_whole_article_remember_this\"><\/span><strong>If you do not feel like reading the whole article, remember this:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; text_align=&#8220;left&#8220; row_position=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; pointer_events=&#8220;all&#8220;][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"1abuayc\" data-start=\"0\" data-end=\"43\">Vegans have the highest bone-related risk<\/li>\n<li data-section-id=\"1hsl5p7\" data-start=\"44\" data-end=\"95\">On average, vegans have the lowest bone density<\/li>\n<li data-section-id=\"hv4a70\" data-start=\"96\" data-end=\"131\">Calcium and vitamin D are critical<\/li>\n<li data-section-id=\"ow5ngg\" data-start=\"132\" data-end=\"172\">Protein deficiency lowers IGF-1<\/li>\n<li data-section-id=\"mq4nqo\" data-start=\"173\" data-end=\"213\">Vitamin K2 supports mineralization<\/li>\n<li data-section-id=\"lee6s2\" data-start=\"214\" data-end=\"258\">B12 also matters for bone health<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; top_margin_phone=&#8220;-50&#8243; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220; column_padding_type=&#8220;default&#8220; content_layout=&#8220;default&#8220; gradient_type=&#8220;default&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<section class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" data-turn-id=\"request-69ea6a0b-a7c8-8395-87e4-65907fe030a9-3\" data-testid=\"conversation-turn-32\" data-scroll-anchor=\"false\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:var(--thread-content-margin-xs,calc(var(--spacing)*4))] @w-sm\/main:[--thread-content-margin:var(--thread-content-margin-sm,calc(var(--spacing)*6))] @w-lg\/main:[--thread-content-margin:var(--thread-content-margin-lg,calc(var(--spacing)*16))] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\">\n<div class=\"flex max-w-full flex-col gap-4 grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal outline-none keyboard-focused:focus-ring [.text-message+&amp;]:mt-1\" dir=\"auto\" tabindex=\"0\" data-message-author-role=\"assistant\" data-message-id=\"ea2165ca-1f51-4caa-97c5-8a60ae1aaac2\" data-message-model-slug=\"gpt-5-4-thinking\" data-turn-start-message=\"true\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden\">\n<div class=\"markdown prose dark:prose-invert w-full wrap-break-word dark markdown-new-styling\">\n<ul data-start=\"0\" data-end=\"517\" data-is-last-node=\"\" data-is-only-node=\"\">\n<li data-section-id=\"10aw6sc\" data-start=\"259\" data-end=\"303\">Lower body weight reduces bone stimulus<\/li>\n<li data-section-id=\"10nmx2u\" data-start=\"304\" data-end=\"344\">Phytates can worsen absorption<\/li>\n<li data-section-id=\"10ulips\" data-start=\"345\" data-end=\"390\">A well-planned vegan diet reduces the risk<\/li>\n<li data-section-id=\"yk0szb\" data-start=\"391\" data-end=\"432\">Fortified foods and supplements help<\/li>\n<li data-section-id=\"tqy7lj\" data-start=\"433\" data-end=\"478\">Strength training is key for bones<\/li>\n<li data-section-id=\"y2gf6x\" data-start=\"479\" data-end=\"517\" data-is-last-node=\"\">Nutrition and loading work together<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"z-0 flex min-h-[46px] justify-start\"><\/div>\n<div class=\"mt-3 w-full empty:hidden\">\n<div class=\"text-center\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<div class=\"pointer-events-none -mt-px h-px translate-y-[calc(var(--scroll-root-safe-area-inset-bottom)-14*var(--spacing))]\" aria-hidden=\"true\"><\/div>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]As you may have already understood, the idea of this website is to compare the pros and cons of different eating patterns \u2014 meat-eaters, vegetarians, and vegans. In this article, for variety, we will point to a topic where vegans have drawn the short straw, namely bone density and, respectively, bone strength in people following different dietary patterns. The initial comparison is as follows:<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Comparison\"><\/span>Comparison<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><strong> Omnivores<\/strong><\/p>\n<ul>\n<li>Highest average BMD (bone mineral density)<\/li>\n<li>Lowest fracture risk overall<\/li>\n<li>Usually consume more calcium, vitamin D, high-quality protein, vitamin K2, B12<\/li>\n<li>Higher BMI \u2192 greater mechanical load \u2192 stronger bones<\/li>\n<\/ul>\n<p><strong>Vegetarians<\/strong><\/p>\n<ul>\n<li>Slightly lower BMD than omnivores, but usually still normal<\/li>\n<li>Fracture risk: moderately higher<\/li>\n<li>Protein is lower than in omnivores<\/li>\n<li>Calcium\/vitamin D are often adequate if dairy products\/eggs are consumed<\/li>\n<\/ul>\n<p><strong>Vegans<\/strong><\/p>\n<ul>\n<li>Lowest BMD on average (the femoral neck and lumbar spine are most affected)<\/li>\n<li>Highest fracture risk, especially hip fractures<\/li>\n<li>Major risk factors:<\/li>\n<li>Low calcium intake<\/li>\n<li>Low vitamin D<\/li>\n<li>Lower total protein \u2192 lower IGF-1 levels<\/li>\n<li>Lack of vitamin K2 (found almost exclusively in animal or fermented foods)<\/li>\n<\/ul>\n<p><strong>IGF-1<\/strong> is a hormone produced in the liver in response to consuming enough protein and overall calories.<\/p>\n<p>It plays a major role in:<\/p>\n<ul>\n<li>Bone formation \u2192 stimulates osteoblasts<\/li>\n<li>Muscle growth \u2192 anabolic effect<\/li>\n<li>Cartilage formation<\/li>\n<li>Growth during childhood<\/li>\n<li>Healing and regeneration<\/li>\n<\/ul>\n<p>In simpler words:<br \/>\nIGF-1 is one of the body\u2019s main \u201cbuilding hormones.\u201d<br \/>\n\u2714 How is it linked to diet?<br \/>\nHigher protein intake \u2192 higher IGF-1<br \/>\nLower protein content (common in poorly planned vegan diets) \u2192 lower IGF-1<\/p>\n<p><strong>Vitamin K2<\/strong> = menaquinone, a form of vitamin K with a special role in bone health.<br \/>\n\u2714 Purpose of vitamin K2<br \/>\nVitamin K2 activates a protein called osteocalcin, which is responsible for:<br \/>\nAbsorbing calcium and \u201clocking\u201d it into the bone matrix.<\/p>\n<p>Without K2:<\/p>\n<ul>\n<li>osteocalcin remains inactive<\/li>\n<li>calcium cannot be used effectively<\/li>\n<li>bones mineralize poorly<\/li>\n<\/ul>\n<p>\u2714 Why vegans often do not get enough K2<\/p>\n<p>K2 is found mainly in:<\/p>\n<ul>\n<li>Eggs<\/li>\n<li>Cheese<\/li>\n<li>Liver<\/li>\n<li>Butter<\/li>\n<li>Fermented foods (natto, some fermented cheeses)<\/li>\n<\/ul>\n<p>Vegans who do not eat natto or take a K2 supplement (MK-7) usually get almost no K2 naturally.<\/p>\n<p>That is why K2 is part of the \u201cbone health optimization\u201d checklist for vegans.<\/p>\n<p><strong>BUT<\/strong> not everything is lost! Well-planned vegan diets can lead to a significant reduction or removal of these disadvantages.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Why_does_this_happen\"><\/span><strong>Why does this happen? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>After showing that it is not always cool and trendy to be plant-based, it is time to show why, in this aspect, the \u201cbad\u201d people who eat meat have an advantage. In other words, we will trace the biochemical mechanism responsible for the changes that happen in our bones.<\/p>\n<p><strong>Nutritional pathways that affect the cycle<\/strong>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Calcium_and_vitamin_D\"><\/span>Calcium and vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>Vitamin D increases calcium absorption in the intestines<\/li>\n<li>Low D leads to low absorption and the body increases parathyroid hormone (PTH), which increases bone breakdown<\/li>\n<\/ul>\n<p>Vegans often have lower vitamin D levels \u2192 higher PTH \u2192 greater osteoclast activity (more bone breakdown).[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6156&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;column_reverse&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220; gradient_type=&#8220;default&#8220; shape_type=&#8220;&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6158&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Protein_%E2%86%92_IGF-1\"><\/span>Protein \u2192 IGF-1<span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>(explains much of what is happening)<br \/>\nProtein intake stimulates IGF-1, one of the strongest anabolic agents for bones.<\/p>\n<ul>\n<li>Higher IGF-1 increases osteoblast activity<\/li>\n<li>Lower IGF-1 reduces bone tissue formation<\/li>\n<\/ul>\n<p>Vegans tend to have lower serum IGF-1 levels because of:<\/p>\n<ul>\n<li>Lower total protein<\/li>\n<li>Lower density of essential amino acids<\/li>\n<li>Lower availability of leucine and lysine<\/li>\n<\/ul>\n<p>This explains the reduced osteoblast activity found in some studies[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Vitamin_K2_Menaquinone\"><\/span><strong>Vitamin K2 (Menaquinone)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>K2 activates osteocalcin, the protein that binds calcium to the bone matrix.<br \/>\nK2 is found mainly in:<\/p>\n<ul>\n<li>dairy products, egg yolks, liver<\/li>\n<li>some fermented foods<\/li>\n<\/ul>\n<p>Vegans who do not consume fermented foods have minimal K2 and less activation of osteocalcin, resulting in reduced bone mineralization.<\/p>\n<p><strong>Vitamin B12 and homocysteine<\/strong><br \/>\nLow B12 \u2192 elevated homocysteine \u2192 impaired collagen cross-linking \u2192 weaker bone microarchitecture.[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6161&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Body_weight_and_mechanical_loading\"><\/span><strong>Body weight and mechanical loading<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Heavier people apply greater pressure on the bone, thereby stimulating osteocytes and signaling osteoblasts to build bone. Finally, there is some benefit to being heavy.<br \/>\nVegans tend to have lower body weight and therefore:<br \/>\n\u2192 less loading<br \/>\n\u2192 less stimulus for bone tissue formation<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Phytates\"><\/span><strong>Phytates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Found in grains, legumes, seeds \u2014 they bind calcium, zinc, and iron.<br \/>\nVegans have a higher phytate content in their diet unless foods are:<\/p>\n<ul>\n<li>soaked<\/li>\n<li>sprouted<\/li>\n<li>fermented<\/li>\n<\/ul>\n<p>Untreated phytates lead to reduced mineral bioavailability.<\/p>\n<p>Summarized in a table, things look as follows:<\/p>\n<div class=\"wptb-container-legacy\" data-table-id=\"6943\">\n    <table class=\"wptb-preview-table wptb-element-main-table_setting-6943\" style=\"border-spacing: 3px 3px; border-collapse: collapse !important; min-width: 100%; border: 1px solid rgb(0, 0, 0); \" data-border-spacing-columns=\"3\" data-border-spacing-rows=\"3\" data-reconstraction=\"1\" data-wptb-table-directives=\"eyJpbm5lckJvcmRlcnMiOnsiYWN0aXZlIjoiYWxsIiwiYm9yZGVyV2lkdGgiOjEsImJvcmRlclJhZGl1c2VzIjp7ImFsbCI6MCwicm93IjowLCJjb2x1bW4iOjB9fX0=\" data-wptb-responsive-directives=\"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\" data-wptb-cells-width-auto-count=\"3\" data-wptb-extra-styles=\"\" data-wptb-pro-pagination-top-row-header=\"false\" data-wptb-rows-per-page=\"10\" data-wptb-pro-search-top-row-header=\"false\" data-wptb-searchbar-position=\"left\" role=\"table\" data-table-columns=\"3\" data-wptb-table-alignment=\"center\" data-wptb-td-width-auto=\"120\" data-wptb-table-tds-sum-max-width=\"426\" data-wptb-even-row-background-color=\"#ffffff\" data-wptb-odd-row-background-color=\"#f0f0f0\" data-v2-props=\"eyJ1c2VUaEZvckZpcnN0Um93IjpmYWxzZSwiY29sdW1uc1Byb3BzIjp7fSwicm93c1Byb3BzIjp7fX0=\" ><tbody data-global-font-size=\"15\" ><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"0\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-597\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\"><strong>Mechanism<\/strong><\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"0\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-598\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\"><strong>Effect on bones<\/strong><\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"0\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-599\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\"><strong>Higher risk in<\/strong><\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"1\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-600\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Low calcium<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"1\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-601\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Reduced mineralization<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"1\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-602\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Vegans, some vegetarians<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"2\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-603\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Low vitamin D<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"2\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-604\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">High PTH \u2192 high resorption (think of it as reverse absorption)<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"2\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-605\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Vegans<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"3\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-606\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Low protein<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"3\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-607\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">low IGF-1<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"3\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-608\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Vegans<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"4\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-609\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Low vitamin K2<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"4\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-610\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">low osteocalcin activation<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"4\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-611\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Vegans<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"5\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-612\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Low vitamin B12<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"5\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-613\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">low collagen quality<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"5\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-614\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Vegans<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"6\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-615\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Low body weight<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"6\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-616\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">low mechanical load<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"6\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-617\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Vegans\/vegetarians<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"7\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-618\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">High phytates<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"7\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-619\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">low mineral absorption<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"7\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-620\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Vegans<\/p><\/div><\/div><\/td><\/tr><\/tbody><\/table>\n<\/div>\n[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h4><span class=\"ez-toc-section\" id=\"Ideas\"><\/span><strong>Ideas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Now that we understand how difficult it is to be a vegan bone these days, it is time to see what the poor people can do so they do not break while getting up from a chair or, imagine this, if they decide to lift heavy objects. Meat-eaters and vegetarians \u2014 in this case everything is fine for you; you can move on to the next articles.<br \/>\n<strong>List of key nutrients<\/strong><br \/>\n<strong>1. Calcium: 1000\u20131200 mg\/day<\/strong><br \/>\nSources:<\/p>\n<ul>\n<li>Fortified plant milks (THE most reliable source)<\/li>\n<li>Calcium-set tofu<\/li>\n<li>Kale, bok choy, broccoli<\/li>\n<li>Supplements if dietary intake is &lt;800 mg\/day<\/li>\n<\/ul>\n<p><strong>Goal:<\/strong> \u2265800 mg\/day from diet, supplement the rest.<br \/>\n<strong>2. Vitamin D: 1000\u20132000 IU\/day<\/strong><br \/>\nSince sun exposure is unreliable, and roasting yourself like toast will not help.<br \/>\nSupplements are the simplest, healthiest, and safest option.<br \/>\n<strong>3. Protein: minimum 1.0\u20131.2 g\/kg<\/strong><br \/>\nHigher than the recommended daily intake because plant protein is less anabolic.<\/p>\n<p><strong>Tips:<\/strong><\/p>\n<ul>\n<li>Mix plant proteins to get a complete amino acid profile<\/li>\n<li>Prioritize: soy, tofu, tempeh, seitan, pea protein, legumes<\/li>\n<li>Include 20\u201330 g protein per meal<\/li>\n<\/ul>\n<p><strong>4. Vitamin B12: mandatory<\/strong><br \/>\nEither:<\/p>\n<ul>\n<li>2000 mcg cyanocobalamin weekly<\/li>\n<li>or 250 mcg daily<\/li>\n<\/ul>\n<p><strong>5. Vitamin K2<\/strong><br \/>\nThis is a major missing link for vegans.<br \/>\nOptions for getting it:<\/p>\n<ul>\n<li>Natto (fermented soybeans)<\/li>\n<li>Vegan K2 supplements (MK-7)<\/li>\n<\/ul>\n<p><strong>6. Omega-3 (EPA\/DHA)<\/strong><br \/>\nRecommended: 250\u2013500 mg\/day algae-based EPA\/DHA<br \/>\nEPA\/DHA reduces inflammation \u2192 supports preservation of the bone matrix.<br \/>\n<strong>7. Reduce phytates<\/strong> (optional, but useful)<br \/>\nTo improve mineral absorption:<\/p>\n<ul>\n<li>Soak beans<\/li>\n<li>Sprout seeds<\/li>\n<li>Use sourdough bread instead of regular bread<\/li>\n<li>Ferment soy (miso (this is not meat, said with an Eastern accent), tempeh)<\/li>\n<\/ul>\n<p><strong>Lifestyle habits that matter MOST<\/strong><\/p>\n<p><strong>Strength training<\/strong><br \/>\nStimulates osteoblasts more than any nutrient.<br \/>\nBest exercises:<\/p>\n<ul>\n<li>Squats<\/li>\n<li>Deadlifts<\/li>\n<li>Lunges<\/li>\n<li>Leg press<\/li>\n<li>Hip thrusts<\/li>\n<li>Weighted walking \/ running<\/li>\n<li>Jump training (plyometrics)<\/li>\n<\/ul>\n<p>3\u20134 workouts per week lead to a huge improvement.<\/p>\n<p><strong>2. Maintain a normal BM<\/strong>I \u2013 body mass index<br \/>\nBMI below 19 drastically increases fracture risk.<\/p>\n<p><strong>Goal<\/strong>: BMI 20\u201325<\/p>\n<p><strong>3. Limit alcohol and avoid smoking<\/strong><br \/>\nDirectly reduces osteoblast function and calcium retention.[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[462],"tags":[570,568,574,578,576,511,507,509,572,473,582,580],"class_list":{"0":"post-6942","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-bone-density","9":"tag-bones","10":"tag-calcium","11":"tag-low-bone-density","12":"tag-minerals","13":"tag-omnivorous","14":"tag-vegans","15":"tag-vegetarians","16":"tag-vitamin-b12","17":"tag-vitamin-d","18":"tag-vitamin-k2","19":"tag-vitamins"},"_links":{"self":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6942","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/comments?post=6942"}],"version-history":[{"count":2,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6942\/revisions"}],"predecessor-version":[{"id":6946,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6942\/revisions\/6946"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media\/6154"}],"wp:attachment":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media?parent=6942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/categories?post=6942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/tags?post=6942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}