Milk is packed with bone-building nutrients like calcium, protein, and vitamin D, which are especially important during growth spurts and to help prevent bone loss as we age. While milk is not for everyone, there are plenty of other ways to obtain these nutrients through food or supplements to keep bones strong throughout life.

Jump to Key Takeaways.

1. Prevents Bone Loss

Genetics are thought to determine between 60% and 80% of peak bone mass. However, environmental factors, including diet, may modify the genetic potential for skeletal growth. Achieving peak bone mass during growth is important for preventing bone loss later in life.

Drinking milk benefits people of all ages, especially children, as they grow. Research investigated the use of supplemental dairy on bone mineral content and density in children ages 3-18. Among the trials that reported the data, dairy intake provided 150 milligrams (mg) to 1723 mg of calcium daily.

2. Improves Whole Body Bone Mineral Density

Studies suggest that groups supplemented with dairy increased whole-body bone mineral content, including total hip, femoral neck, and lumbar spine, and increased whole-body bone mineral density. Participants who had lower baseline calcium intakes (less than 700 mg/day) had a significant increase in bone mineral content.

3. Lowers Risk of Osteoporosis

The mix of nutrients in milk can help bones to grow and may also help to prevent osteoporosis later in life. Researchers examined the effects of dairy products on bone mineral density in healthy postmenopausal women. They found that dairy products, including milk, increase bone mineral density, which may help prevent osteoporosis.

Other research has linked drinking milk and consuming various dairy products to a decreased risk of osteoporosis, particularly in older adults.

4. Increases Hip Bone Mineral Density

One study showed that supplementing with milk (fluid or milk powder) improved bone health in healthy adults. Participants who drank about 1 to 4 cups daily saw a small but significant increase in hip and lumbar spine bone mineral density. However, the study did not show a substantial change in whole-body or femoral neck bone density.

5. Provides Bone-Building Nutrients

Milk contains various essential nutrients that are crucial for building, repairing, and maintaining bone health throughout your lifespan. These bone-building nutrients include:

• Calcium: The Recommended Dietary Allowance (RDA) for calcium for individuals aged 9-18 is 1300 mg and decreases to 1000 mg for males and females aged 19-70. However, the RDA for calcium for women aged 51-70 is 1200 mg. One serving of milk provides about 23%-30% of the daily value for calcium. If someone wanted to consume all their calcium from milk, they would have to drink about 3.25-4.25 cups of milk per day.
• Vitamin D: Milk is fortified with vitamin D, which promotes calcium absorption in the gut and enables normal bone mineralization. The RDA for people aged 1-70 (whose levels are normal and are not deficient) is 15 micrograms (mcg).
• Protein: One cup of milk contains 8 g of protein. The RDA for protein is 0.8 mg/kg of body weight. A person who weighs 150 pounds needs roughly 54 g of protein for the day. In childhood, protein plays a key role in bone building. Later in life, protein is equally important in maintaining bone density and preventing sarcopenia (muscle loss).
• Phosphorus: Together, calcium and phosphorus comprise hydroxyapatite, the main structural component in bones and tooth enamel.
• Magnesium: One review suggests higher magnesium intakes are associated with higher hip and femoral neck bone mineral density in older adults.

Nutrients in Milk

One cup of low-fat milk (1% fat) fortified with vitamin A and D provides:

• Calories: 102
• Carbohydrates: 12.2 grams (g)
• Fat: 2.4 g
• Saturated Fat: 1.5 g
• Protein: 8 g
• Sodium: 107 milligrams (mg)
• Cholesterol: 12 mg
• Calcium: 305 mg (23% DV)
• Potassium: 366 mg (11% DV)
• Phosphorus: 232 mg (33% DV)
• Magnesium: 27 mg (8% DV)
• Vitamin D: 117 international units (15% DV)

Can Too Much Milk Harm Bones?

Consuming more milk than you need is unlikely to have benefits. But how much is too much?

One study found that drinking more than three glasses of milk (one serving is 8 ounces) per day was associated with a higher risk of hip fractures in women. While this study shows a correlation between drinking more than three glasses of milk and fracture risk, we can’t necessarily establish that excess milk consumption causes fractures; other factors may be involved.

Another potential issue with excessive consumption of full-fat milk is the possibility of weight gain. Previously, it was believed that having obesity was linked to a reduced risk of osteoporosis. However, research is re-examining this relationship, suggesting that visceral fat (fat deep in your abdomen around your organs) and chronic low-grade inflammation, commonly associated with obesity, may adversely affect bone health.

Alternatives to Milk

If you avoid dairy milk for ethical reasons, allergies, or lactose intolerance, there are alternatives to meet your nutrient needs. You can choose fortified non-dairy milk like soy, almond, and cashew.

Other food sources contain calcium, vitamin D, phosphorus, magnesium, and protein. The following foods contain one or some of the noted nutrients, but not all of them:

More Ways to Support Bone Health

In addition to consuming adequate amounts of calcium and vitamin D, there are other ways to keep bones healthy. These include:

• Regular exercise: Resistance training and weight-bearing exercises are important for keeping bones and muscles strong. Strong muscles reduce the risk of falls and improve balance.
• Balance training: This is important for preventing falls as we age. Walking, running, weightlifting, lunges, push-ups, and tai chi are good options for maintaining strength and balance.
• Eating fruits and vegetables: A diet rich in fruits and vegetables increases bone density. Consuming fewer than five servings per day is associated with a higher risk of hip fractures. Consume a variety of fruits and vegetables daily, as they contain polyphenols, vitamin C, and fiber, all of which are essential for maintaining bone health.
• Reduce sodium intake: Foods high in sodium can impact calcium absorption. Potassium-rich foods (bananas, squash, beets, beans) may reduce the acidic content in a person’s diet and preserve bone calcium. Potassium also assists in the excretion of sodium.

Key Takeaways

• Milk is a good source of bone-supporting nutrients, like protein, calcium, phosphorus, potassium, magnesium, and vitamin D. Milk alternatives and supplements can help if you don’t consume dairy.
• Drinking milk offers several bone health benefits, including preventing bone loss, reducing the risk of osteoporosis, improving bone density, and reducing the risk of fractures.
• Regular weight-bearing and resistance exercises, eating a variety of fruits and vegetables, reducing sodium intake, and practicing balance training are also essential for bone health, especially if you’re at higher risk for osteoporosis.