What dietary strategy supports bone building at the macronutrient level?

At the macronutrient level, the key dietary strategy for building bone is prioritizing protein.

Dr. Vonda Wright puts it simply: “We must feed our bones. We need a high-protein diet. Fifty percent of bone is protein.” Bone is not just calcium, it is a living tissue made up largely of a protein matrix that gives it structure and strength.

What that looks like in practice

Here at Alloy, we recommend:

• A high-protein intake, especially in midlife

  • About 1 gram of protein per ideal pound of body weight, according to Dr. Wright

• Distributing protein across meals to support muscle and bone health

• Pairing protein intake with strength training, since muscle building directly supports stronger bones

Protein also helps preserve lean muscle mass, which is critical because muscle pulls on bone and stimulates it to stay strong.

For more on how menopause affects bones, muscles, and joints, you can read our full recap of Dr. Wright’s expert session here: Catching Up With Dr. Vonda Wright | Alloy

And if you are thinking about protecting your bones during menopause, remember that estrogen is FDA approved for the prevention of bone loss. You can learn more about bone fragility and treatment options at Alloy here: Alloy Osteoporosis Information

At Alloy, we focus on combining smart nutrition, strength training, and, when appropriate, hormone therapy to give your bones the support they need in midlife and beyond.

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