Written by: Lewis Martin, MS, RD, LD
Our bones do a lot for us—they help us stand, move, and protect important parts inside our bodies. To keep our bones strong and healthy, we need the right kinds of food and nutrients. One of the best food groups for bones is dairy. Dairy foods like milk, cheese, and yogurt are packed with beneficial nutrients that help build and protect bones throughout life: from childhood through old age.
Let’s take a look at some of the ways dairy helps support our bones and bodies at all life stages.
1. Builds Peak Bone Mass in Childhood and Teen Years
Kids and teens grow quickly, and that means their bones are growing fast too! During this time, our bodies need more calcium than usual to build strong and healthy bones to achieve peak bone mass, or the highest amount of bone density achieved by an individual in their lifetime, which typically peaks during young adulthood.
- Dairy foods are the best source of calcium, which is the main building block of bones.
- One glass of milk has about 300 milligrams of calcium—that’s a big help toward the daily goal of about 1,000-1,200 milligrams depending on your age and gender.
- Getting enough calcium during childhood helps bones grow stronger and can help prevent broken bones.
2. Helps Bones Stay Strong in Adulthood
Even after we stop growing, our bones still need care through nutrition and physical activity. As adults, we need calcium and vitamin D to keep bones strong and to stop them from getting weaker over time.
- Dairy foods often contain vitamin D, which provides a number of benefits, including helping our body use calcium to protect our bones.
- Eating dairy as part of a balanced diet can help slow down bone loss as we get older.
- Along with strength & resistance-based physical activity, dairy can help lessen the likelihood of suffering from bone injuries.
3. Protects Bones During Aging
As people get older, bones can become thin and brittle—a condition called osteoporosis. This makes it easier to get bone fractures, even from minor falls or accidents.
- Regularly eating dairy can help reduce the risk of osteoporosis.
- The calcium and protein in dairy help older adults keep their bones and muscles strong.
- This support helps seniors stay independent and feel better overall.
4. Offers a Simple, Tasty Way to Get Bone-Healthy Nutrients
Dairy isn’t just good for you—it also tastes great and is easy to add to meals, especially when combined with other healthy food groups like fruits, vegetables, and whole grains.
- Yogurt with fruit makes a perfect breakfast or snack.
- Cheese and whole wheat crackers are a fun and easy lunchbox item.
- A glass of milk with dinner adds calcium, vitamin D, and protein while also providing a good source of hydration.
There are also lactose-free options for people who have trouble digesting regular milk, so everyone can get the benefits!
From toddlers to grandparents, everyone needs strong bones. Dairy foods are a simple and delicious way to keep bones healthy for life. Whether it’s a glass of milk, a bowl of yogurt, or a slice of cheese, adding dairy to your day can help you build and protect your bones every step of the way.
Want to learn more? Read on at: https://www.usdairy.com/research-resources/science-summary-dairy-and-peak-bone-mass