Bone Density
Don’t be fooled by advertisements claiming that cows’ milk helps strengthen bones—the research tells a different story. A 2018 meta-analysis involving over 250,000 male and female subjects found no link between drinking cows’ milk and a reduced risk of bone fractures (1). In fact, according to a study published in the British Medical Journal, those getting the USDA “recommended” 3+ glasses per day had a whopping 60% greater hip fracture rate (2).
Yup, cows’ milk could actually make bones more brittle, not stronger. How can this be? Researchers suggest the milk sugar D-galactose promotes oxidative stress and inflammation, which are both linked to loss of muscle and bone (2). Additionally, while phosphorus is essential for calcium absorption, too much can be counter productive. Cows’ milk is so high in phosphorus that it can actually lead to calcium resorption from the bones (3).
Our tip to you: for truly strong bones eat more fruits and vegetables! The foods highest in calcium and 50% more bioavailable than the calcium in cows’ milk are almonds, kidney beans, and most dark, leafy greens (4). Diets higher in fruits and vegetables have been shown to lead to denser bones in younger and older adults (5,6).
Learn more:
Basic Bone And Major Muscle Strengthening Workout
Dairy Industry Creates ‘Calcium Crisis’ To Sell Cows’ Milk
5 Tips To Maintain Strong Bones And Prevent Osteoporosis
References
- Trajanoska Katerina, Morris John A, Oei Ling, ZhengHou-Feng, Evans David M, Kiel Douglas P et al. Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study. BMJ 2018; 362:k3225
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Michaëlsson K, Wolk A, Langenskiöld S, et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ 2014; 349:g6015.
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Mahdi, A.A., Brown, R.B. & Razzaque, M.S Osteoporosis in Populations with High Calcium Intake: Does Phosphate Toxicity Explain the Paradox? Ind J Clin Biochem. 2015; 30:365.
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Amy Joy Lanou. Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. The American Journal of Clinical Nutrition 2009; 89(5):1638S–1642S.
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Katherine L Tucker et al. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. The American Journal of Clinical Nutrition 1999; 69(4):727–736.
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Susan A Lanham-New. Fruit and vegetables: the unexpected natural answer to the question of osteoporosis prevention? The American Journal of Clinical Nutrition 2006; 83(6):1254–1255
