Milk has long been promoted as beneficial for bone health, but questions about its effectiveness continue to surface. Dr. Kyle Mueller, a primary care physician at Houston Methodist, addressed the topic and explained how milk fits into the broader picture of maintaining strong bones.
“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.”
Bone density can be reduced over time, leading to conditions like osteopenia or osteoporosis, where bones become weaker and more likely to break. However, both diet and weight-bearing exercise can help improve or maintain bone density.
Milk provides two nutrients important 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.” A typical glass of milk contains about 300 milligrams of calcium, which helps people reach the recommended daily intake of 1,000 to 1,300 milligrams.
Vitamin D is also found in fortified milk products and helps with calcium absorption. “Vitamin D actually does many different things, one of which is helping with calcium absorption,” Dr. Mueller says.
For those who cannot consume regular dairy due to lactose intolerance or allergies, alternatives exist. “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.” He adds that moderation remains important: “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.”
People who do not drink milk can get calcium from other sources such as yogurt and cheese or non-dairy options like soy milk and almond milk that are often fortified with calcium and vitamin D—though it’s important to check nutrition labels for these nutrients’ presence.
Other foods provide calcium as well—certain leafy greens and fortified cereals—but their bioavailability varies due to compounds that may limit absorption from some sources like spinach.
Dr. Mueller emphasizes getting enough calcium through a balanced diet: “The three populations most at risk for not getting enough calcium are adolescents, post-menopausal women and adults over the age of 65,” he says. Still, anyone can experience poor bone health if their intake falls short.
“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.
He cautions against excessive supplementation since too much calcium can cause digestive issues.
Vitamin D deficiency is another concern since it affects how well the body absorbs calcium: “I see a lot of people low on vitamin D these days unless they’re already taking a supplement,” says Dr. Mueller.
Routine blood work during annual checkups can determine if someone lacks sufficient vitamin D.
Weight-bearing exercise also plays an essential role in supporting bone density alongside nutrition: “Walking, jogging and running are weight-bearing exercises that can support bone health… And strength training supports bone health throughout your body,” explains Dr. Mueller.
These exercises also offer benefits beyond just improving bones by reducing chronic disease risk and enhancing mobility.
