A Bone To Pick With “Got Milk”

You Should Know: If you’re like most adults, you probably heard the milk mantra repeated growing up: Drinking milk makes your bones strong. But does it really?

Going Deeper: Research has found that drinking more milk can increase calcium levels by up to 3%. But what’s also true is that to maintain that increase, you have to continually consume extra calcium. Plus, higher calcium isn’t associated with fewer fractures. Much of the research on milk and calcium focused only on short-term gains — and it was largely funded by the dairy industry.

Takeaway: Milk doesn’t have a monopoly on calcium — or on bone health. Yogurt, tofu, leafy greens, bony fish like sardines (these are our favorite, btw), and fortified juices and plant-based milks are also good sources of the mineral. Other nutrients that matter are protein, magnesium, and vitamin D. Even more important than calcium intake? Regular weight-bearing exercise, such as walking, running, strength training, or stair climbing, which slows bone and muscle loss as we age. 

Bottom Line: Drink milk if you want, but also eat a variety of other nutrient-dense foods to support bone strength. Regular weight-bearing workouts are an absolute must.