However, be careful with calcium supplements. Milk that is fortified with vitamin D seems to be even more effective at strengthening bones ( 24). Elderly: Calcium supplements improve bone density and lowers the risk of fractures ( 21, 22, 23).ĭairy has consistently led to improved bone health in randomized controlled trials in every age group.Adulthood: Dairy decreases the rate of bone loss and leads to improved bone density ( 18, 19, 20).

Childhood: Dairy and calcium lead to increased bone growth ( 15, 16, 17).Most of them lead to the same conclusion - dairy or calcium supplements are effective. Many such studies have examined the effects of dairy and calcium on bone health. One group receives an intervention (in this case, eats more dairy), while the other group does nothing and continues to eat normally. It involves separating people into different groups. This type of study is the “gold standard” of science. The only way to determine cause and effect in nutrition is to conduct a randomized controlled trial. Not only is dairy rich in calcium, it also contains large amounts of protein and phosphorus, all of which are important for optimal bone health. Protein, phosphorus and vitamin K2 are all very important for bone health ( 8, 9). Full-fat dairy from grass-fed cows also contains some vitamin K2. Not only is dairy rich in protein and calcium, it’s also loaded with phosphorus. Studies consistently show that eating more protein leads to improved bone health ( 4, 5, 6, 7). If anything, the high protein content of dairy is a good thing. However, there really isn’t much scientific support for this theory. This is the theoretical basis for the acid-alkaline diet, which is based on choosing foods that have a net alkaline effect and avoiding foods that are “acid forming.” The body then pulls calcium from the blood to neutralize the acid.

The reason is that when protein is digested, it increases the acidity of the blood. It’s a leading cause of fractures in the elderly.ĭespite all the calcium that dairy contains, some believe that its high protein content can cause osteoporosis. Osteoporosis is a common disease in Western countries, especially in postmenopausal women. If your dietary intake doesn’t compensate for what is lost, your bones will lose calcium over time, making them less dense and more likely to break. Some amount of calcium is continually excreted in the urine. If you’re not getting calcium from the diet, your body pulls it from your bones to sustain other functions that are more important for immediate survival. Your body maintains blood levels of calcium within a narrow range. Your bones serve a structural role, but they are also your body’s main reservoirs of calcium, which has multiple essential functions in the body. It significantly increases the risk of bone fractures, which can have a very negative effect on quality of life. Osteoporosis is much more common in women than in men, especially after menopause. It has many different causes and factors that are completely unrelated to nutrition, such as exercise and hormones ( 2, 3).

The name is very descriptive of the nature of the disease: osteoporosis = porous bones. Osteoporosis is a progressive disease in which bones deteriorate, losing mass and minerals over time.

Whole milk vs skim milk for adults