Fortified foods and dietary supplements key to bone health in vegan diets, says study

From medicalxpress.com

The MIRA2 study conducted at the University of Helsinki investigated bone metabolism and the intake of nutrients critical to bone health, such as calcium, vitamin D and protein. The study involved children residing in Helsinki aged between two and seven who followed a vegan, vegetarian or omnivorous diet, as well as their caregivers.

The findings are published in the European Journal of Nutrition.

The study subjects following a vegan diet adhered almost without exception also to the recommendations on the consumption of dietary supplements and fortified foods, and they had on average adequate vitamin D and calcium intakes.

The children on a vegan diet had higher vitamin D intake than those on an omnivorous or a vegetarian diet due to more active consumption of vitamin D supplements with higher doses. On average, vitamin D status measured from blood was also adequate in all diet groups.

The study found that the more plant-based diets, namely vegan and vegetarian ones, were in adults associated with higher concentrations of bone formation and resorption markers, which may indicate accelerated bone metabolism.

In contrast, more plant-based diets among children were associated with higher parathyroid hormone concentrations, which have been associated with more active bone resorption. While these observations can indicate long-term adverse effects on bone health, their clinical significance is unclear.

"The calcium naturally occurring in plant-based foods is fairly poorly absorbed. In fact, the widespread vitamin D and calcium fortification of plant-based dairy alternatives in Finland is important for the adequate intake of these nutrients among vegans and, consequently, for their bone health," says Docent Suvi Itkonen from the Faculty of Agriculture and Forestry, University of Helsinki.

Many international studies have raised concerns about the potential adverse effects of vegan diets on bone health. However, these studies have typically targeted populations where vitamin D intake is low, the selection of vegan products on the market is narrow, and the consumption of fortified foods or dietary supplements is less widespread than in Finland.

                                                                                      Credit: Unsplash/CC0 Public Domain

Vegan diets require careful planning, especially for children

The researchers found that vegans and vegetarians had lower protein intake compared to those who followed an omnivorous diet, although on average it was adequate. Proteins are composed of amino acids.

"It's possible that the poorer absorption and different amino acid composition of plant-based proteins compared to animal proteins partly explain the observed differences in bone metabolism, but more research is needed on the topic. In fact, we will next investigate amino acid intake among the MIRA2 subjects and the amino acid composition of vegan diets," Itkonen says.

The MIRA2 dataset was collected in Helsinki, where vegan food in daycare centers and various vegan food products are abundantly available. The families who participated in the study were well versed in guidelines for vitamin D supplementation and fortified food consumption.

"People in the Helsinki Metropolitan Area live in a kind of veggie bubble. Due to that, one has to keep in mind that the findings of the study are not directly applicable to the populations of other regions or countries," Itkonen points out.

The nutrition recommendations published last autumn emphasize a predominantly plant-based diet, restricting meat consumption and moderating milk consumption.

If a food is entirely excluded from the diet, it is important to replace it with nutritionally comprehensive alternatives. When planning a vegan diet for children and adolescents, a visit to a registered dietitian is recommended.

"In terms of bone health, it is essential when consuming plant-based drinks and yogurt-like products to choose the option fortified with calcium and vitamin D," Itkonen notes.

"Children should take a daily vitamin D supplement throughout the year. If the daily diet contains no margarines, dairy products or plant-based drinks fortified with vitamin D, and if fish is eaten less than two to three times per week, it's important to ensure adequate vitamin D intake, especially during the dark season, by taking a vitamin D supplement. Among vegans, the need for vitamin D supplementation is common."

Other findings in the MIRA2 study related to, among other things, lipid metabolism, metabolomics and the intake of other nutrients will be published in the future.

https://medicalxpress.com/news/2025-09-fortified-foods-dietary-supplements-key.html 

Vegan food alternatives for optimal bone health

From indiatoday.in 

Here are six vegan foods that can help support bone health

Maintaining strong bones on a vegan diet requires attention to specific nutrients like calcium, vitamin D, vitamin K, magnesium, and protein.

Remember that vitamin D is essential for calcium absorption, and it can be challenging to obtain solely from vegan foods. Consider getting regular sunlight exposure (with adequate sun protection) or taking a vegan-friendly vitamin D supplement to ensure you meet your requirements.

Additionally, it's essential to maintain a balanced diet and ensure you are meeting your daily nutritional needs by consulting with a registered dietitian or nutritionist who can provide personalised guidance for your vegan bone health.

1. TOFU

Tofu, a vegan cheese alternative, boasts 430 mg of calcium per 100 g serving, making it a beneficial choice for bone health due to its protein content.

2. ORANGE JUICE

While freshly squeezed orange juice may not supply sufficient calcium to meet daily requirements, packaged juice serves as a viable alternative.

3. SOYA PRODUCTS

Soy products, such as tofu, soy milk, soybeans, and soy drinks, offer another excellent option for enhancing bone strength.

4. NUTS

Dry fruits and nuts are rich sources of calcium and vitamin D. Regular exposure to sunlight is crucial for maintaining good bone health.

5. GREEN VEGETABLES

A single cup of cooked spinach provides 25% of your daily calcium needs and is also packed with fibre, iron, and vitamin A.

6. BEANS

Beans, high in fibre and protein, contain essential bone-building nutrients like calcium, phosphorus, and magnesium.

https://www.indiatoday.in/information/story/vegan-food-alternatives-for-optimal-bone-health-2443342-2023-10-02

Is Veganuary bad for you? A nutritionist explains why plant-based diets need proper planning

From theconversation.com

Veganuary is upon us again, with thousands of people around the world giving up animal products for the month of January. The movement, which encourages people to follow a vegan lifestyle, started in 2014 and has grown rapidly since, with 629,000 people from 228 countries taking part in 2022.

When it comes to internet searches, figures for 2020 show that the UK had the most Google searches for veganism in the world. In 2019, there were 600,000 vegans in the UK. And, according to the Vegan Society, this number is expected to continue to rise with vegans and vegetarians predicted to make up a quarter of the British population by 2025.

Of course, veganism and vegetarianism originated long before westernised veganism became popular. Vegetarianism was practised as early as the 5th century BC in India, and it is strongly linked with a number of religious traditions worldwide, such as Hinduism, Jainism, Buddhism and Sikhism. And tofu, a well-recognised alternative to meat, originated in China over 2,000 years ago.

When it comes to vegetarianism and veganism, the basic principles are similar, both involve eating plant-based food for environmental, ethical, health or religious reasons. But while vegetarians mainly just exclude meat, vegans follow a much more restrictive diet excluding all animal products as well as any animal-derived foods such as milk, eggs and honey.

Pros of veganism

There are several benefits attributed to a vegan diet as long as it is carried out properly. It can help people lose weight and as with a vegetarian diet, has been linked with a reduced risk of heart disease and certain cancers, such as colon and breast cancer.

A recent study looking at the effects of a vegan diet in people with or at risk of developing type 2 diabetes, found that a plant-based diet may help to control blood glucose levels. 

Vegan diets can also be high in iron, although the form of iron from plants is not as “bioavailable” as the iron in meat, which means the body does not absorb it as efficiently as the iron found in animal products. However, this intake can be boosted by combining plant-based iron with foods rich in vitamin C – such as oranges, tomatoes and peppers – because vitamin C helps the body absorb iron better.

And the cons

On the flip side, becoming a vegan does not automatically guarantee good health. You could, for example, eat chips for every meal and while you would qualify as a vegan you wouldn’t necessarily be doing your body any favours. Along with the growth in veganism, has come an increase in vegan-friendly ready meals - and these have additional salt, sugar and fat to improve their taste. Processed foods commonly include trans fats and emulsifiers which can harm beneficial gut bacteria.

Poorly planned vegan diets may not provide enough niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium or zinc, all of which are important for maintaining good health. Vegans can be at a greater risk of becoming anaemic because of the lack of vitamin B12 and omega-3, which can cause fatigue and the inability to concentrate, especially in young people. There is also an association between veganism and lower bone density, which can lead to an increased risk of fractures.

If you did want to change what you’re eating but don’t want to go the vegan way, the Mediterranean diet is classed as one of the healthiest in the world. Think lots of vegetables, fruit, beans, lentils, nuts, olive oil, wholewheat bread, brown rice and fish. This diet does not eliminate meat, but limits the intake.  

There is growing evidence that following a Mediterranean diet is associated with good overall health and can help in protection against cardiovascular diseases, diabetes, high blood pressure and obesity. There is also evidence that it has a role in reducing the risk of certain cancers. And it has been linked to a lower risk of cognitive decline and depression.

What’s right for you

So to Veganuary or not? While eating less meat, especially processed meat, is good for your health, going vegan isn’t the only way to do it. As a nutritionist, I think that rather than fixating on one particular way of eating, it’s better instead to consume a healthy and varied diet.

Indeed, everyone needs to understand what they are eating to ensure a balanced intake, with the correct quantities of protein, carbohydrates, fats, vitamins and minerals. This is especially the case given that diet-related health concerns are on the increase around the globe.

So if you are considering taking up Veganuary you need to be aware of the potential dietary deficiencies. It will also be necessary to take supplements such as B12.

Ultimately, veganism is a lifestyle rather than just a diet, so changing to a vegan way of eating requires long-term commitment and planning. It has to be carefully looked into and carried out in an educated way to ensure you are getting all the nutrients needed to maintain a healthy life.

https://theconversation.com/is-veganuary-bad-for-you-a-nutritionist-explains-why-plant-based-diets-need-proper-planning-196980

Why vegetarians and vegans need to be mindful of bone health

From uk.sports.yahoo.com

The rise of vegan and vegetarian diets is undeniable - more and more people are turning to plant-based meals for their health, the lives of animals, and the planet.

The rise of vegan and vegetarian diets is undeniable - more and more people are turning to plant-based meals for their health, the lives of animals, and the planet.

But when embarking on a plant-based journey, keeping your bones healthy and strong is essential. That's why there are plenty of options to choose from: meat-free restaurants sprouting up around the globe, plus new high-protein brands popping up in food aisles.

                                                                                                  AGE FOTOSTOCK

As awareness of the environmental effects of consuming meat and the potential health advantages of not doing so rises, some resist experimenting with a vegetarian diet as they fear their bodies will lack vital nutrients. However, research has revealed that even though vegetarians and vegans typically have a lower bone mineral density (BMD) than those who consume meat, a plant-based diet can reduce the risk of developing illnesses like cancer, hypertension, cholesterol, and type 2 diabetes.

Osteoporosis is a prevalent chronic illness connected to the decline of BMD and bone strength, increasing one's vulnerability to fractures and breaks. It has been demonstrated that plant-based diets contain lower levels of calcium, vitamin D, vitamin B-12, protein, and fatty acids, which are integral for preserving bone health.

Fortunately, with some preparation, mindful product selection, or the addition of supplements, you can guarantee your daily calcium needs are met. Vegans who don't consume dairy products can get their calcium from other sources, whereas vegetarians who still consume milk products can mostly get it from dairy foods such as yoghurt, cheese, and milk.

Ensuring our bone health is a priority for all of us - regardless of dietary choices. We must be mindful of the suggested calcium intake and take the necessary steps to keep our bones strong and healthy. Vegans have a variety of sources to get their recommended daily allowance, such as dark leafy greens (broccoli, cabbage, kale), fortified soya, rice and oat drinks, calcium-set tofu, chia seeds, oranges, almonds, dried fruit (raisins, prunes figs apricots), sesame seeds and tahini; pulses & legumes; calcium-fortified brown bread.

If you are worried about your diet, please speak to your doctor about seeing a dietitian.

https://uk.sports.yahoo.com/news/why-vegetarians-vegans-mindful-bone-121208895.html