Whether you grew up during the "Got milk?" era or just recently watched a TikTok questioning the health benefits of dairy, you might be wondering: Does milk really help build strong bones?
The short answer: Yes, but it's not the only piece of the puzzle.
Dr. Kyle Mueller, a primary care physician at Houston Methodist, explains everything from what milk does for the body and whether you should be concerned if you don't drink it to how to support bone health at any age.
Bone health and osteoporosis prevention
Bone health isn't just about avoiding fractures when you're older — it's about building and maintaining strong bones throughout your life.
"An easy way to understand the importance of bone health is to think about bone density, which is how we measure bone strength," says Dr. Mueller. "Dense bones are more resistant to fracture."
If your bone density is below normal, you may be diagnosed with osteopenia (weakened bones) or even osteoporosis, which is when bones are so weak and brittle that they're more prone to fracture.
There's good news, though. Bone density can be influenced by both diet and weight-bearing exercise.
What does milk do for your body?
Milk contains two key nutrients for bone health: calcium and vitamin D.
"Calcium is a primary component of bones," explains Dr. Mueller. "It supports the formation, structure and strength of bone."
The recommended intake of calcium per day is between 1,000 to 1,300 milligrams. For context, a standard-size glass of milk contains about 300 milligrams — making it an excellent source of calcium.
Milk is also fortified with vitamin D, which plays a supporting role by helping your body absorb calcium. "Vitamin D actually does many different things, one of which is helping with calcium absorption," Dr. Mueller says.
If you're lactose intolerant, don't worry — there are options. "Lactase enzymes are available so people can still have dairy products," Dr. Mueller notes. "Or there's lactose-free milk, where the lactose has been processed out of it entirely."
That said, moderation matters. "I'm not saying everyone needs to drink two or more glasses per day," Dr. Mueller explains. "It's good that milk has calcium and vitamin D, but there are pros and cons to everything. There's fat in milk, there's sugar. Balance is key."
Milk alternatives and foods are high in calcium
You're not alone if you're not a fan of milk. These days, you're also not out of luck.
Calcium is found in most dairy products, like yogurt and cheese. And there are plenty of non-dairy options, too. "For those who are vegan or have milk protein allergies, soy milk and almond milk are often fortified with calcium and vitamin D," says Dr. Mueller.
Just be sure to verify by checking the nutrition label. You might also want to check how much (or, rather, how little) protein is in your almond milk while you're at it. (Related: PODCAST: Which Milk Is the Best Fit for You?)
Other sources of calcium include certain greens, as well as fortified cereals and flours. But not all calcium-rich foods are created equal. "Take spinach, for example. On the surface, it seems like a high-calcium food," starts Dr. Mueller. "But we have to consider its bioavailability — can you absorb the calcium in spinach? The answer is: not effectively."
Certain foods contain oxalates and other compounds that can reduce calcium absorption. In other words, even if a food is high in calcium, your body might not be able to use it effectively.
How to increase bone density
Supporting bone health is about more than just drinking milk. Here are Dr. Mueller's tips for building strong bones:
Make sure you're getting enough calcium
"The three populations most at risk for not getting enough calcium are adolescents, post-menopausal women and adults over the age of 65," says Dr. Mueller. "But a person can suffer from poor bone health at any age."
His advice? Keep it simple. "If you're eating a well-balanced diet with plenty of fruits and vegetables, some whole grains and occasional dairy products, you're likely getting everything your body needs," explains Dr. Mueller.
If you're worried you're not getting enough calcium in your diet, you can consider taking a supplement. Just be sure you're not getting too much. Overdoing calcium supplements can lead to gas, bloating, constipation, indigestion and other adverse side effects.
Know if you are vitamin D deficient
Since vitamin D is needed to absorb calcium, you'll want to be sure you're not deficient in this important vitamin.
"I see a lot of people low on vitamin D these days, unless they're already taking a supplement," Dr. Mueller notes. "This means you could be getting enough calcium but, if you don't have enough vitamin D, you may not be absorbing enough of it — which can cause problems for bone health."
Your doctor can easily check vitamin D levels during routine blood work at your annual checkup.
Don't forget about weight-bearing exercise
It's time to address the other factor that influences bone density: weight-bearing exercise.
"Walking, jogging and running are weight-bearing exercises that can support bone health, particularly the bones in your legs," explains Dr. Mueller. "And strength training supports bone health throughout your body. As muscles pull against bones, this stress helps the bone become stronger and more dense."
These exercises also support more than bone health, coming with other benefits like reduced risk of chronic health conditions, improved energy and mood, increased mobility and more.
