Orthopedic doctors remind: Vegetarians need to pay attention to calcium and protein intake, and vegetarians can choose dark vegetable supplements

2026/09/11 07:12

Orthopedic surgeon Dai Dawei pointed out that vegetarians should pay attention to calcium and protein intake, and vegans may prefer to choose dark vegetables such as kale. (File photo)

[Health Channel/Comprehensive Report] Will vegetarians definitely suffer from osteoporosis? Dai Dawei, a physician at the Department of Orthopedics and Joint Reconstruction Center of National Cheng Kung University Hospital, pointed out that vegetarians do not necessarily have osteoporosis, but they should pay more attention to food choices. Vegetarians often have insufficient calcium and protein, which are also major risk factors for osteoporosis and sarcopenia. If you want to be vegetarian and take care of your bones and muscles, you should master the three principles of calcium supplementation and protein supplementation. Those who are lacto-ovo-vegetarian can choose milk, yogurt, etc.; those who are vegan can supplement from tofu, sesame seeds and dark vegetables; supplement vitamin D and bask in the sun.

Dai Dawei posted a video on the YT account "Orthopedics Ta-Wei (David) Tai MD PhD" to share that the two most common problems faced by vegetarians are insufficient calcium and insufficient protein. Deficiency of these two nutrients is a major risk factor for osteoporosis and sarcopenia.

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Vegans may choose tofu to supplement calcium.

Regarding calcium supplementation, Dai Dawei made 2 suggestions:

●Lacto-ovo vegetarians: You can get calcium from foods such as yogurt, cheese and milk.

●Vegans prefer these foods:

1. For flat tofu, it should be noted that the one solidified with gypsum has a high calcium content; soft tofu and egg tofu contain less calcium.

2. Sesame and black sesame: amazing calcium content

3. Dark vegetables: kale, amaranth, seaweed

However, Dai Dawei reminds that foods with high oxalic acid content, such as spinach and cabbage, may affect calcium absorption, so they should not be used as the main source of calcium.

How to supplement protein? Dai Dawei explained that beans, tofu, soy milk, tempeh, and edamame are all good sources of plant-based protein. You need at least 1-1.2 grams of protein per kilogram of body weight per day to prevent muscle loss too quickly. Being a vegetarian does not necessarily mean you will develop osteoporosis. The prerequisite is eating the right food.

Dai Dawei concluded that being a vegetarian does not necessarily mean that you will suffer from osteoporosis. As long as you choose your food more carefully and grasp the key points of calcium and protein supplementation, a vegetarian diet can also take into account bone and muscle health.