Does milk really make bones stronger? Experts debunk the myth but with a catch

For decades, school posters, TV commercials and celebrity “milk mustache” ads told us one thing — a tall glass of milk was the secret to strong bones. But as modern research pours in, the once-unshakable narrative is now under scrutiny.

Health experts say milk does contain valuable nutrients, but its role in bone health may not be as clear-cut as dairy marketing has made it seem. The conversation is no longer about whether milk has calcium — it’s about whether you actually need it from milk at all.

The Calcium Connection And Its Limits
Calcium is essential for strong bones, healthy teeth, and crucial body functions like nerve signaling and muscle movement. A cup of whole milk offers roughly 300 milligrams, and U.S. dietary guidelines recommend adults get 1,000 to 1,200 milligrams daily.

But Dr. Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, told The New York Times that the belief in high milk intake for bone strength was largely built on short-term studies — many funded by the dairy industry.

While increasing calcium intake in those deficient can raise bone density by up to 3 percent, Willett notes the gains are often too small to significantly lower fracture risk. And without ongoing high intake, these benefits tend to fade.

Milk and Fractures
Surprisingly, some populations with the lowest milk consumption also have the lowest rates of hip fractures, according to a 2020 review cited by The New York Times. Other studies have found no clear link between milk consumption and reduced fracture risk.

Dr. René Rizzoli, former head of the bone diseases department at the University Hospitals of Geneva, cautions that proving milk prevents fractures would require long-term, large-scale clinical trials — and those haven’t been done.

Who Might Benefit More from Milk?
Experts agree that certain groups may have more reason to reach for the milk carton — notably children between 9 and 18, when bones are rapidly developing, and adults over 50, when bone density declines.

In one 2021 Australian clinical trial, older adults in care facilities who increased dairy intake to 3.5 servings per day saw a 33 percent reduced risk of fractures and an 11 percent drop in falls over two years. However, researchers couldn’t confirm whether stronger bones alone explained these results.

Milk’s Broader Nutritional Punch
Beyond calcium, dairy milk delivers protein, potassium, magnesium, vitamin B12, vitamin K2 and, when fortified, vitamin D. Registered dietitian Julia Zumpano from the Cleveland Clinic calls it “a nutritional rock star,” noting its 18 of 22 essential nutrients.

It’s also a complete protein source, meaning it contains all nine essential amino acids your body can’t produce. This makes it especially useful for people who struggle to meet protein needs through other foods.

Why Moderation Matters
Milk isn’t for everyone. Over a third of Americans struggle with lactose digestion, and symptoms like bloating or cramps can worsen with higher consumption.

Some research also links high dairy intake to increased risks of certain cancers, likely due to hormones found in milk fat. Whole and 2% milk are also high in saturated fat, which can raise LDL (“bad”) cholesterol and increase heart disease risk.

Skin flare-ups, such as acne, have also been reported by some when dairy is removed from their diet, though the link remains unclear. If milk doesn’t agree with you, experts point to other calcium-rich foods like tofu, leafy greens, bony fish, fortified plant-based milks, and even fermented dairy products like yogurt and cheese. These not only offer calcium but also may be better tolerated by those sensitive to lactose.