Milk for Bone Health at All Ages

Our bones support us by protecting our brain, heart, and other organs from injury. That is why it’s never too early, or too late, to make bone health a priority.

Milk for Bone Health at All Ages

The makeup of the bones you have today is different from even one year ago. Bone building nutrients are crucial to promote bone health in childhood because bones are developing in size and density and growing. Peak bone development and density happens between 10 and 20 years of age and starts to slow down around age 30. In adulthood our bones stop growing, but continue to remodel and repair itself to maintain integrity. This continues into old age where we can lose bone density and be at risk for osteoporosis if nutrient needs are not met.

This chart explains the calcium requirements at different ages and the recommended servings of dairy to help achieve that goal.

AgeDaily Calcium RecommendationRecommended Daily Servings of Dairy
Infants 0-6 months200mgCalcium should come from formula or breast milk
Infants 7-12 months260mgSmall amounts of yogurt or cheese based on readiness. Milk can be introduced at 12 months
Children 1-3 years700mg12-23 months: 1.5 servings
2 years: 2 servings
3 years: 2.5 servings
Children 4-8 years1000mg2.5 servings
Children 9-18 years1,300mg3 servings
Adults 19-50 years1,000mg3 servings
Adults 51-70 yearsMale: 1,000mg
Female: 1,200mg		3 servings
Adults 70+ years1,200mg3 servings

Common serving sizes of dairy with approximate calcium amounts:

  • 1 cup (8oz) of milk 310mg
  • 1 cup of plain yogurt 266mg
  • 1 cup of Greek yogurt 304mg
  • 1 ounce cheddar cheese 204mg

(Source: USDA)

Related FAQs

What are bones?

Bones are a living tissue that provide structure to support our bodies. Bone and teeth are made up of vitamins and minerals to provide strength and density. Like other tissues in our body, like muscle, bone is constantly breaking down and repairing itself. If the body does not get the nutrients it needs, bone tissue cannot properly repair itself and will become weak or brittle.

Which milk has the most calcium?

All milk contains calcium. One cup of milk contains about 300 mg calcium.

What dairy products have vitamin D and calcium?

Most dairy foods have a little bit of naturally occuring vitamin D. Milk, yogurt, and some cheese may have additional vitamin D added during processing. Check the nutrition facts panel and ingredient list of your favorite dairy products.

Is milk good for bone healing?

Milk and dairy foods are good for bone healing because they contain important nutrients that are required for bone building, maintenance, and repair. These nutrients include protein, calcium, vitamin D, Vitamin A, phosphorus, potassium, and magnesium.

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