If you drink milk to keep your bones strong, there’s good logic in it. Milk and dairy products are concentrated calcium sources, and we know calcium fortifies bones and prevents osteoporosis.
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However, can drinking too much milk make your bones more brittle? Researcher and dietitianGailCresci, PhD, RD, walks through whether or not it’s safe to drink a lot of milk.
Should I cut back on my milk intake?
A Swedishstudysuggests that while milk may be good, more is not better.
This study found that too much milk – three or more glasses a day – was not only associated with mortality but also an increased risk of fracture and hip fracture.
Plus, it found that women who reported drinking three or more glasses of milk each day nearly doubled their risk of death in relation to women who drank less than one glass each day. Men were not as affected as women, but those who drank three or more glasses of milk each day still showed a significant increase in mortality.
A separate study reported that higher milk and dairy product consumption does not necessarily lower the risk of osteoporosis and hip fracture as noted in cohort studies versus looking at case-control and cross-sectional studies.
Does this mean you shouldn’t drink milk? Don’t go shunning the jug just yet.
Onestudyfound that milk contributes to meet nutritional recommendations and may help protect against chronic diseases. Although it’s true thatmilk and dairyare among the most calcium-rich foods you can eat, there are other substances in milk that may warrant some moderation.
“While the Swedish study raises interesting questions, there is not strong enough evidence to warrant a restriction onmilk,” says Dr.Cresci.
The importance of vitamin D and diet
Vitamin D and a diet filled withcalciumis key to strong bones.
“Calcium is linked with bone health, but vitamin D promotes calcium absorption and maintains adequate blood levels of calcium and phosphate to allow for normal bone mineralization,” says Dr.Cresci.
Without enough vitamin D, bones can become thin and brittle and the formation of strong new bone can be prevented. Vitamin D protects older adults againstosteoporosis. Your doctor may suggest you get a blood test done to figure out your vitamin D level. However, no such test exists for calcium levels.
Whilemilkcontains 300 mg of calcium per cup, there are many other good dietary sources to keep in mind. Make sure you’re eating an adequate amount of calcium by including cheese, yogurt, greens (collards, kale), soybeans, figs, broccoli, oranges, sardines and salmon (with bones) and many fortified foods into your food rotation.
“If you want to drink milk for strong bones, I recommend no more than one glass a day,” says Dr.Cresci. “Do this in addition to a mixed diet rich in calcium. If you are unable to consume adequate amounts in your diet, consider supplementation with about 1200 mg of calcium and 600 to 800 IU of vitamin D daily, especially in winter months.”
Milk and dairy consumption is associated with reduced risk of some chronic diseases and had a beneficial effect on bone mineral density, but not risk of bone fracture. Milk consumption has some evidence to support against chronic diseases (type 2 diabetes), cardiovascular disease (stroke) and some cancers (colorectal, bladder, gastric, breast).
Consult with your doctor or dietitian before taking any new supplements.
FAQs
Milk and dairy consumption is associated with reduced risk of some chronic diseases and had a beneficial effect on bone mineral density, but not risk of bone fracture.
What happens if you drink too much milk? ›
Too much milk can lead to health problems such as iron deficiency anemia and protein loss from the gut. While it is true that milk can be a great part of a healthy diet for children, too much milk can lead to health problems such as iron deficiency anemia and protein loss from the gut.
Is milk good for bones and joints? ›
Milk is also an excellent source of calcium and is very healthy for bones, Condon said. One cup of milk contains about 300 milligrams of calcium. “As we age, it is common to lose an enzyme called lactase that helps break down sugar in milk, called lactose. Lactose intolerance is a very common problem,” she said.
Does milk make your bones and teeth strong? ›
The casein proteins in dairy form a coating over the teeth, protecting them from decay. The calcium present in milk is a component in building strong bones and helping repair damage to bone tissues. The neutral pH of milk helps control bacteria. The phosphorus in milk helps maintain tooth enamel.
Is 2 glasses of milk a day too much? ›
The Food and Agriculture Organization of the United Nations (FAO) recommends drinking one to two glasses of milk daily. For the six billion people around the world who regularly consume milk, that adds up to 2.4 billion liters every day – or the capacity of 960 Olympic swimming pools.
Is a gallon of milk a day bad for you? ›
Consuming a gallon of milk every day can lead to numerous problems, and not just for your butthole. A gallon of milk provides nearly 85% of a day's worth of sodium, 600% of the recommended daily saturated fat intake, and enough calcium to potentially impair kidney function and form stones.
Is it OK to drink lots of milk everyday? ›
A study in Sweden found that drinking too much milk – three or more glasses a day – leads to an increased risk of death and leads to an increase in the chance for hip fractures and other bone-related mishaps. There was nearly double the mortality rate for women when drinking three or more glasses of milk each day vs.
Is 3 cups of milk a day too much? ›
Current USDA Dietary Guidelines recommend adults consume three cups of low-fat or fat-free dairy per day, but that's too much dairy for most people. Milk offers certain essential nutrients, but the same nutrients can be found in fruits and vegetables.
How much milk a day is ok? ›
According to the United States Department of Agriculture, each person's recommended dairy intake depends on age, sex, height, and other factors, Motley said. Toddlers and children need about 1 to 2.5 cups a day, while adults need about 3 cups of milk if they're choosing to drink it, she said.
Is too much milk bad for joints? ›
Dairy contains a high level of protein casein. This type of protein triggers inflammation and pain in the joints, and may even contribute to irritation around the joints. Some dairy products, such as butter, contain a high amount of saturated fat. This can also contribute to inflammation and joint pain.
If you eat and drink three to four servings of milk, cheese, yogurt, or calcium added orange juice and plant milks, you may be getting all the calcium you need in a day. If you're not getting enough calcium and vitamin D, supplements may be a way to get the calcium and Vitamin D that you need.
What is the fastest way to increase bone density? ›
11 ways to increase bone density naturally
- Weightlifting and strength training. ...
- Eat more vegetables. ...
- Consume calcium throughout the day. ...
- Eat foods rich in vitamins D and K. ...
- Maintain a moderate weight. ...
- Avoid a low calorie diet. ...
- Eat more protein. ...
- Eat foods rich in omega-3 fatty acids.
Women who consumed at least 3 glasses of milk per day had a higher risk of fracture and mortality compared with women who drank less than 1 glass per day. Over the 11 years during which the men were followed, 5066 (11%) had sustained a fracture and 10,112 (22%) died.
What are the side effects of too much milk? ›
For example, if you're drinking excessive amounts of milk, you might be consuming more calcium and vitamin D than your body requires. Excessive accumulation of these nutrients can lead to potential health issues, such as kidney stones and calcium deposits in soft tissues.
Does drinking milk help heal broken bones? ›
There are no studies that show drinking milk can heal a broken arm faster. But milk is rich in calcium and vitamin D and will help you build strong bones, which can help prevent severe bone injuries. Adults should be taking in between 1000 and 1200 milligrams of calcium every day.
Can drinking too much milk cause joint pain? ›
Dairy products
Dairy is often considered healthy, but its primary protein is casein, which may contribute to inflammation. Avoiding dairy could reduce the amount of inflammation in the tissues surrounding your joints, which can lead to less pain.
Can drinking too much milk cause calcium buildup? ›
Hypercalcemia is not caused by drinking too much milk or by eating too many dairy products. About 1 in 3 people with cancer have high calcium levels. The symptoms may come on slowly. Or they may happen in a short period of time.
Do lactose intolerant people have brittle bones? ›
However, lactose intolerance may lead to reduced bone density and fragility fractures when accompanied by decreased intake or avoidance of dairy.
What foods aggravate osteoporosis? ›
Foods to avoid
- Salty foods. The Bone Health & Osteoporosis Foundation (BHOF) notes that eating foods high in salt causes the body to lose calcium and can lead to bone loss. ...
- Alcohol. Alcohol can have a detrimental effect on bone health. ...
- Foods with added sugars.
- Foods with high oxalates and phytates.
