If you think drinking milk can help develop strong bones, you may be wrong

For years, we’ve been told that drinking milk is essential for strong bones. However, what if we tell you that this might not be entirely true? 

While milk does contain calcium, which is important for bone health, there are other factors and foods that might be just as important. 

Dr Suzi Schulman, a healthcare professional and content creator, says that only drinking milk to strengthen bones “might not be the best idea.” 

“Milk is acidic by nature so when we consume it we have to balance out the body’s pH again and the way that the body does that is by pulling calcium which is alkaline out of the bones to bring that balance back to normal.”

Shubha Ramesh L ,Chief Dietician & Nutrionist at DHEE Hospital says, “The traditional belief that milk consumption strengthens bones primarily stems from the high calcium content in milk, which is crucial for bone health. However, recent studies have questioned this assumption.”

Research published in the British Medical Journal, she states, suggests that high milk intake may not be associated with a lower risk of fractures and might even be linked to higher mortality rates in women. “This paradoxical finding may be due to the presence of D-galactose, a sugar found in milk, which in high amounts has been shown to promote oxidative stress and inflammation, potentially counteracting the benefits of calcium.” 

Furthermore, she says that a review in the Journal of Bone and Mineral Research concluded that while calcium is essential for bone health, the source of calcium — whether from dairy or non-dairy — does not significantly impact bone density.

Alternative dietary sources and lifestyle factors for bone health

“There are numerous non-dairy dietary sources and lifestyle factors that effectively support bone health. Foods rich in calcium include leafy green vegetables like kale and broccoli, nuts and seeds such as almonds and chia seeds, and legumes like beans and lentils,” Shubha asserts. 

Shubha Ramesh L ,Chief Dietician & Nutrionist at DHEE Hospital says, “The traditional belief that milk consumption strengthens bones primarily stems from the high calcium content in milk, which is crucial for bone health. However, recent studies have questioned this assumption.” (Source: Freepik)

Fortified plant-based milks and juices also offer substantial calcium. Additionally, she elucidates, vitamin D plays a critical role in calcium absorption and bone health, which can be obtained from sunlight exposure, fatty fish, and fortified foods. 

She adds, “Magnesium, found in whole grains, nuts, and green leafy vegetables, and vitamin K, present in greens like spinach and kale, are also essential for bone health. Regular weight-bearing exercises, such as walking, jogging, and strength training, enhance bone density by stimulating bone formation and reducing the risk of osteoporosis.”

Interaction of genetics, exercise, and overall diet with milk consumption in influencing bone density

Bone density is influenced by a complex interplay of genetics, physical activity, and overall diet, and milk consumption is just one part of this intricate equation. “Genetics plays a crucial role, determining baseline bone density and the rate of bone loss with age,” Shubha agrees.

Exercise, particularly weight-bearing and resistance activities, significantly impacts bone health by promoting bone formation and increasing bone strength. A well-rounded diet that includes adequate amounts of calcium, vitamin D, protein, magnesium, and other nutrients is vital for maintaining healthy bones. 

While milk provides calcium and protein, she elaborates, these nutrients can be obtained from other sources as well. It’s essential to consider the overall diet and lifestyle rather than focusing solely on milk consumption. For individuals with lactose intolerance or milk allergies, or those following vegan diets, alternative calcium-rich foods and supplements can ensure adequate intake.

Potential risks or drawbacks of milk in bone health regimen

When evaluating the role of milk in a bone health regimen, several potential risks and drawbacks should be considered. 

Shubha cautions, “Excessive milk consumption has been linked to higher levels of saturated fat and cholesterol, which can increase the risk of cardiovascular disease. Additionally, some studies suggest that high intake of dairy products might lead to higher levels of insulin-like growth factor 1 (IGF-1), a hormone linked to certain cancers.”

For individuals with lactose intolerance, she says that consuming milk can cause gastrointestinal distress, including bloating, gas, and diarrhea, which might discourage consistent calcium intake from dairy sources. 

Moreover, over-reliance on milk might lead to the neglect of other nutrient-dense foods that contribute to bone health, potentially resulting in an imbalanced diet. “Considering these factors, it’s important to adopt a balanced approach to bone health that incorporates a variety of nutrient sources and healthy lifestyle practices,” Shubha stresses.

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