Unlocking the Power of Soy and Genistein for Bone Health & More!
Unlocking the Power of Soy and Genistein for Bone Health & More!
Bones are the foundation of our body, providing structural support, protecting our organs, and enabling movement. As we age, maintaining strong and healthy bones becomes increasingly crucial. According to the International Osteoporosis Foundation, ⅓ of all women and ⅕ of all men over 50 will suffer a broken bone due to osteoporosis (2024). While calcium and vitamin D are well-known for their role in bone health, emerging research suggests that soy and its active compound, genistein, may also play a significant role in supporting bone health.
The Soy Controversy
Before we get into the benefits of soy for bone health, let’s address the controversy over soy. Because soy is considered a phytoestrogen, women at risk of estrogen-sensitive conditions such as breast cancer are often told to avoid it. In reality, phytoestrogens do not raise estrogen levels in the body. Furthermore, phytoestrogens cover a wide variety of plants including red clover, flax, lentils, beans, and quercetin (found in apples and onions).
The body has at least two types of estrogen receptors, ER-alpha and ER-beta. The alpha receptors are “proliferative", meaning if estrogen or an estrogen-like substance binds to it, it will encourage growth – including certain cancers under the right conditions. The beta receptors are “antiproliferative,” meaning if estrogen or an estrogen-like substance binds to it, it will inhibit growth, including precancerous ones.
One category of phytoestrogens includes isoflavones, such as the genistein found in soy products. Lignans comprise another category and include flax, lentils, and beans.
In Asian countries, osteoporosis is far less common than in the West. It is believed that this fact may be related to the fact that Asians consume between 40-50 mg of isoflavones while Americans consume less than 3 mg. Isoflavones such as genistein tend to bind weakly to ER-beta receptors. They also seem to improve the health of bones, blood vessels, and the nervous system.
The Role of Soy and Genistein in Bone Health
Soybeans are a rich plant-based protein source known for their phytoestrogen content, particularly isoflavones like genistein. Genistein has been studied extensively for its potential health benefits, including its effects on bone health.
1. Bone Density and Strength:
Genistein has been found to stimulate bone formation and inhibit bone breakdown, leading to improved bone density and strength. It also helps to maintain healthy cartilage, making it protective against bone and cartilage diseases such as osteoporosis and osteoarthritis (Wu & Liu 2022).
2. Anti-inflammatory Properties:
Chronic inflammation is known to contribute to bone loss and osteoporosis. Genistein has anti-inflammatory properties that may help reduce inflammation in the body, thereby protecting against bone loss (Wu & Liu 2022).
Genistein and Endometriosis
In mice studies, genistein was found to reduce vascular endothelial growth factor–A (VEGF-A). This marker is elevated in the blood work of women with endometriosis and is believed to contribute to the inappropriate and painful proliferation of endometrial tissue in the uterine area. Genistein also reduced the expression of ER–alpha (Sutrisno & Maharani 2024).
Genistein and Breast Cancer
A recent meta-analysis of studies looking at the risk of breast cancer and consumption of soy found an inverse relationship. Consuming at least 15 mg of soy daily resulted in a significant risk of breast cancer. In women already diagnosed with breast cancer, soy was associated with a reduced risk of death (Boutas et al., 2022). In the discussion of the studies, the authors noted the soy controversy and acknowledged that not all the studies in question demonstrated a clear benefit of eating soy products to reduce breast cancer risk.
In general, Asian women consume 40-50 mg of isoflavones, especially the genistein found in soy. American and European women consume less than 3 mg. Soy consumption may at least partially explain the fact that Asian women who eat a traditional diet have a much lower lifetime risk of breast cancer than women in the West.
Other Health Benefits of Soy
The list of health benefits to eating soy is long and includes its ability to lower cholesterol. It may also help with weight management. A half-cup serving of tofu contains 22 grams of complete protein and about 400 mg of bone-supportive calcium. It also contains fiber and other minerals such as zinc.
Incorporating Soy and Genistein into Your Diet
Adding soy and genistein to your diet can be a delicious and nutritious way to support overall health. Here are some easy ways to incorporate soy into your meals:
Soy Milk: Use soy milk as a dairy alternative in your morning cereal or smoothie.
Tofu: Add tofu to stir-fries, salads, or soups for a protein boost.
Edamame: Enjoy edamame as a snack or add it to salads and stir-fries.
Soybeans: Cooked soybeans can be added to rice dishes, salads, or enjoyed on their own as a side dish.
Avoid GMO soy products due to the potentially high glyphosate (pesticide) residue. Look for the organic label. Also, avoid highly processed soy-based faux meat products because they often contain inflammatory ingredients. When in doubt, keep it simple. A block of tofu can be turned into a delicious protein source and a bag of roasted and lightly salted edamame can provide a healthy snack similar to snacking on pistachios.
My next post will feature a yummy tofu recipe!
Conclusion
While more research is needed to fully understand the role of soy and genistein in bone health, the existing evidence suggests that incorporating soy into your diet may offer significant benefits for bone health. By including soy-based foods in your meals, you can take a proactive approach to supporting your bones and overall health.
Disclaimer
The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.
References:
Boutas, I., Kontogeorgi, A., Dimitrakakis, C., & Kalantaridou, S. N. (2022). Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In vivo (Athens, Greece), 36(2), 556–562. https://doi.org/10.21873/invivo.12737
International Osteoporosis Foundation (2024) https://www.osteoporosis.foundation/patients/about-osteoporosis
Sutrisno, S., & Maharani, M. (2024). Genistein Ameliorated Vascular Endothelial Growth Factor-A (VEGF-A) and Estrogen Receptor-Alpha (ER-α) in Endometriosis Mice Model, In Vivo and In Silico. TheScientificWorldJournal, 2024, 5338212. https://doi.org/10.1155/2024/5338212
Wu, Z., & Liu, L. (2022). The protective activity of genistein against bone and cartilage diseases. Frontiers in pharmacology, 13, 1016981. https://doi.org/10.3389/fphar.2022.1016981