Is Milk Good for Your Bones?

It’s time to answer a question that’s lingered in the air like the aroma of freshly brewed coffee: Is milk actually good for your bones?

Milk has enjoyed a long-standing reputation as the bone’s best friend, and rightly so. It provides a package of bone-supporting nutrients like calcium, high-quality protein, and other essential vitamins and minerals needed for bone health. Additionally, milk is fortified with vitamin D, another crucial nutrient for bone health as it aids in the absorption of calcium.

So let’s take a closer look at how milk can benefit your bones, focusing on these two key nutrients.

I’ve partnered with National Dairy Council to dive a bit further into this debate, though my loyalty lies with the science-based evidence and your well-being.

The Calcium Connection

We can’t have a conversation about milk without talking about calcium. Milk is an excellent source of calcium, providing 300 mg per 8-ounce serving. Calcium isn’t just about strength; it’s essential for maintaining bone density, reducing risk of osteoporosis, and ensuring proper nerve function.

The calcium in dairy foods is also more easily absorbed by our bodies than other foods, making it a reliable source for our bones.

Without adequate calcium intake, our bones can become weak and brittle over time.

Vitamin D: The Sunshine Vitamin

But let’s not forget the supporting cast! Milk also serves up a hefty dose of vitamin D, another crucial player in bone health. This dynamic duo works hand in hand to keep our skeletons sturdy and strong.

Even though milk doesn’t naturally contain vitamin D, fluid milk in the U.S. has been fortified with vitamin D since the 1930s. Vitamin D not only aids in the absorption of calcium but also regulates calcium and phosphorus levels in the blood, ensuring our bones have the right balance of minerals for optimal health.

Making Milk Work for You

And did you know that milk is the number one food source of calcium (and vitamin D) in the American diet? Despite concerns about lactose intolerance, there are solutions available such as lactose-free milk, which delivers all the bone-building goodness of regular milk without the tummy troubles.

I’m lactose intolerant, but you can find me drinking lactose-free dairy milk with most meals. Lactose-free milk delivers all the bone-building goodness of regular milk without the tummy troubles.

So, Is Milk Actually Good for Your Bones?

Yes, milk is good for your bones. Calcium and vitamin D are key nutrients for bone health, and incorporating milk into your food choices has a multitude of health benefits.

However, remember that when focusing on bone health, you should also consider factors such as genetics, overall diet, exercise, and lifestyle habits that can play significant roles in bone health. Consulting with a healthcare professional or registered dietitian can provide personalized recommendations based on specific dietary needs and health goals.

Ultimately, while milk can be a valuable source of nutrients for some individuals, remember that milk and its nutrients aren’t the sole determinant of bone health.

For more dairy inspiration visit US Dairy. And remember, May isn’t just about blooming flowers and warmer weather; it’s also National Osteoporosis Awareness and Prevention Month. So let’s raise a glass and toast to bone health!

References

1. Office of Dietary Supplements – Calcium. Accessed May 8, 2024. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
2. Polzonetti V, Pucciarelli S, Vincenzetti S, Polidori P. Dietary Intake of Vitamin D from Dairy Products Reduces the Risk of Osteoporosis. Nutrients. 2020;12(6):1743. Published 2020 Jun 10. doi:10.3390/nu12061743
3. Calcium in diet: MedlinePlus Medical Encyclopedia. Accessed May 8, 2024. https://medlineplus.gov/ency/article/002412.htm
4. Wallace TC, Bailey RL, Lappe J, et al. Dairy intake and bone health across the lifespan: a systematic review and expert narrative. Critical Reviews in Food Science and Nutrition. 2021;61(21):3661-3707. doi:10.1080/10408398.2020.1810624
5. Melse-Boonstra A. Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Front Nutr. 2020;7:101. Published 2020 Jul 24. doi:10.3389/fnut.2020.00101
6. Vitamin D In Milk: Benefits & Types. Accessed May 8, 2024. https://www.usdairy.com/news-articles/what-type-of-vitamin-d-is-in-milk
7. Polzonetti V, Pucciarelli S, Vincenzetti S, Polidori P. Dietary Intake of Vitamin D from Dairy Products Reduces the Risk of Osteoporosis. Nutrients. 2020;12(6):1743. Published 2020 Jun 10. doi:10.3390/nu12061743
8. Dairy Foods High In Calcium. Accessed May 8, 2024. https://www.usdairy.com/news-articles/calcium-in-milk-whats-the-deal
9. Home – Bone Health & Osteoporosis Foundation. Accessed May 8, 2024. https://www.bonehealthandosteoporosis.org/