Vegetarians Require Extra Nutrients to Avoid Osteoporosis

Vegetarian diets should be used with caution for weight management. Vegetarians should increase intakes of vitamin B-12, zinc, increase intakes of calcium, magnesium, fiber, protein, and vitamins A, C, and E.

Some research suggests that vegetarian diets, especially vegan diets, are associated with lower bone mineral density (BMD). Oxalic acid and phytic acid can potentially interfere with absorption and retention of calcium and thereby have a negative effect on BMD. Impaired vitamin B-12 status also negatively affects BMD. 

The authors from the study in the July issue of American Journal of Clinical Nutrition suggest attention to the shortfall nutrients through the careful selection of foods or fortified foods or the use of supplements to help ensure healthy bone status to reduce fracture risk in individuals who adhere to vegetarian diets.