For decades, we’ve been told that drinking milk is essential for strong bones.
“Milk builds strong bones,” they said, echoing through advertisements, health classes, and dietary guidelines worldwide.
But what if that long-standing belief isn’t just outdated—but potentially harmful?
A groundbreaking study from Uppsala University in Sweden is challenging the very foundation of this nutritional dogma.
In fact, the research suggests that drinking more than three glasses of milk a day may do more harm than good, potentially increasing the risk of bone fractures and even accelerating the aging process.
Milk and Bone Fractures
The study, published in the prestigious BMJ (British Medical Journal), involved over 100,000 Swedish participants.
Researchers tracked the dietary habits of 61,400 women from 1987 to 1990 and 45,300 men from 1997 onwards.
Participants detailed their consumption of dairy products like milk, cheese, and yogurt through comprehensive food questionnaires.
The results?
Women who drank more than three glasses of milk daily had nearly double the risk of dying during the study period compared to those who consumed less than one glass per day.
Moreover, these high milk consumers faced a 50% higher risk of hip fractures.
Lead researcher Professor Karl Michaelsson, an expert in medical epidemiology at Uppsala University, told BBC News, “Women who drank three or more glasses a day had twice the chance of dying at the end of the study than those who drank less than one glass a day.”
This is not just a minor discrepancy.
It challenges the core belief that milk inherently strengthens bones.
Could Milk Actually Be Accelerating Aging?
Here’s where it gets even more intriguing.
While milk has long been promoted for its bone-strengthening calcium content, the study found that the sugars in milk—lactose and galactose—may actually accelerate the aging process.
Lactose is the natural sugar found in milk, which breaks down into galactose during digestion.
Animal studies have shown that galactose can trigger inflammation and oxidative stress—two key processes associated with aging and chronic diseases.
Inflammation isn’t just a buzzword; it’s a biological response linked to conditions like heart disease, diabetes, and even certain cancers.
Interestingly, the adverse effects were not observed with fermented dairy products like yogurt or cheese.
In fact, participants who consumed more yogurt had a decreased risk of fractures.
Why the difference?
Fermentation reduces lactose content, thereby limiting galactose exposure.
Professor Michaelsson suggests, “The difference could be down to the sugars found in milk.
Both lactose and galactose have been shown to accelerate aging processes such as inflammation and oxidative stress.”
Revisiting Our Assumptions About Dairy
This research forces us to reconsider not just milk, but the broader narrative around dairy consumption.
For years, milk has been a staple in dietary guidelines, promoted as a necessary source of calcium and vitamin D.
But this study suggests that more milk doesn’t necessarily mean healthier bones or longer life.
So, where does this leave us?
- Fermented Dairy May Be Better: Yogurt and cheese, rich in probiotics and lower in lactose, seem to offer bone benefits without the potential downsides of milk.
- Plant-Based Alternatives: Many plant-based milk options are fortified with calcium and vitamin D, without lactose or galactose.
- Whole Foods for Bone Health: Leafy greens, nuts, seeds, and fish with bones (like sardines) are excellent sources of calcium and other bone-supporting nutrients.
What the Experts Are Saying
While the findings are compelling, the researchers urge caution.
They acknowledge that the study, though robust, is observational.
This means it can show associations but cannot definitively prove that milk causes these health issues.
Mary Schooling, an epidemiologist from the City University of New York, notes, “As milk features in many dietary guidelines and both hip fractures and cardiovascular disease are relatively common among older people, improving the evidence base for dietary recommendations could have substantial benefits for everyone.”
The Bottom Line
Milk has been a dietary cornerstone for generations, but new research suggests it may not be the bone-strengthening elixir we once believed.
While moderation remains key, it might be time to rethink our relationship with milk and consider more diverse sources of nutrition for bone health.
As science evolves, so too should our dietary habits.
Perhaps the question isn’t whether milk is good or bad, but rather: Is it the best choice for everyone?
