We often hear that everyone needs to drink cow’s milk for strong bones. Learn why this isn’t true – and how milk may have some downsides.
VIDEO TRANSCRIPT
The Claim: Milk is necessary for strong bones.
Man: “Well, I make sure my kids drink milk every day because I know that it’s good for them. And I also drink it every day cuz I don’t want to get osteoporosis.”
Robert Davis: It’s a message that’s been drilled into our heads by everyone from gym teachers to celebrities: we all need to drink cow’s milk for strong bones. Or as the ads put it, “it does a body good.” Many of us don’t stop to question that any more than we would advice to wear a seatbelt or eat our vegetables. But maybe we should.
Milk is a good source of calcium and vitamin D, both of which are important for bone health.
But surprisingly, large studies following tens of thousands of people over many years have failed to show that those who consume more milk – whether earlier in life or later – have a lower risk of bone fractures.
What’s more, in countries such as India and Japan, where milk consumption is relatively low, so are rates of bone fractures.
This suggests that milk is not essential for strong bones.
And it does have some possible downsides:
For example, it causes stomachaches for many people because they can’t digest lactose, the sugar in milk.
In kids, drinking more than two cups a day of milk can lead to Iron deficiency.
And in adults, two or more cups a day has been linked to an increased risk of prostate cancer.
Now, none of this is to say that cow’s milk is dangerous or that no one should consume it. It’s a nutrition-packed beverage that helps kids and adults get the calcium, vitamin D, and protein they need. But for those who can’t drink milk or don’t want to, there are other ways to get these nutrients including dairy products like yogurt.
Additional sources of calcium include canned salmon, tofu, and leafy green vegetables.
Fortified orange juice and non-dairy milks like soy or almond have both calcium and vitamin D.
You can also get vitamin D from sockeye salmon, tuna, and limited sun exposure.
As for protein, there are plenty of sources including meat, poultry, fish, beans and tofu.
While what we eat and drink is important for keeping bones strong, it’s not the whole story. Regular exercise is also crucial – specifically weight bearing activities like walking, running, jumping, dancing, and weight lifting. It’s yet another reason to get yourself and your kids moving. Now that’s something that definitely does a body good.
Helping you be a healthy skeptic, I’m Robert Davis.