Should I Drink Milk To Prevent Osteoporosis?


Although I believe whey protein, which comes from dairy is a great source of protein, I do not believe dairy is healthy in general. We have all been brainwashed to think that dairy products strengthen bones and stave off osteoporosis. But this is not the case. Walter Willett, M.D., professor of preventive medicine at the Harvard School of Public Health and his colleagues analyzed dietary information gathered from nearly 80,000 women, ages 30 to 55, over a 12-year period. They found no evidence that women who consumed one to three servings daily of milk or other calcium-rich foods–like cheese or yogurt–reduced their risk of hip fractures, the standard measure for osteoporosis. The findings became even more dramatic when the Harvard researchers examined women who consumed three or more servings of dairy a day and found that none had any added protection against bone fractures. The data shows that Vitamin D appears to be much more important than calcium in preventing fractures. And interestingly, countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.

So, apart from being the source of whey protein, there do not appear to be any other benefits of dairy and to make matters worse, dairy seems to have detrimental effects to your health. Milk should be for calves (baby cows), most humans have a problem digesting it. I cannot tell you how many patients I have seen over the years whose chronic constipation, irritable bowel syndrome, arthritis, chronic sinusitis and allergies cleared up when they stopped eating dairy. When people come to see me in my practice and I put them on a diet, I almost always remove dairy.

So this what I suggest?

Don’t rely on dairy for calcium. Rather eat lots dark green leafy vegetables, sea vegetables, canned salmon or sardines with bones, sesame seeds and nuts.

And you can always take a Calcium supplement.

For healthy bones, exercise frequently and supplement with at least 2,000 IU’s of vitamin D as well. Get your vitamin D levels checked!!

Try this test and see how you feel. Remove dairy for 2-3 weeks and see how you feel. Then introduce it again and see how you feel. Most people feel better when they remove it and worse when they re-introduce it. If you don’t seem to have a problem with dairy, then I suggest using only small amounts of organic dairy products, preferably fermented products like unsweetened yogurt and kefir, and preferably raw if possible (hard to get in most states).

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  • tracy

    Hi There,

    Trying to download your shopping list but can't seem to locate it.


  • Tracy

    What is the difference between taking whey protein versus brown rice protein. Is one better than the other or does it matter?

  • Robin

    Trying to buy Spent basic kit but can't locate shopping link.

  • Hi Tracy,

    Whey protein is a whole protein. The means it contains all the essential amino acids that the body can utilize. Brown rice protein is great as well, but is not whole protein.

    Everybody's body is different, so one person might do really well with whey but others with rice. So I would try out both and see which one you feel better on.

    Would love to know which one you end up liking!

  • Hi Robin,

    If you want to buy the kit, please call (212) 255-1800. Either Anne or Vicky will pick up and guide you on how to purchase it. Let me know if you don't reach them or if you have any challenges. I'll personally help out!

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    Let me know if I can help you find anything else. Happy to be of assistance!

  • whey protein is a more complete protein

  • whey protein is a more complete protein

  • Marni

    You should check out Sun Warrior – as a protein powder. NON DAIRY based – raw, fermented vegan brown rice protein. Super high in protein and it is delicious!

  • Marni

    Also for lots of non dairy recipes and health related info please check out for more support against dairy!

  • JST Books

    liquid calcium supplement
    Milk have calcium supplement, good for you, your teeth and your bones.

  • Hale

    So what be the best milk for my baby to drink after milk supliment?

  • Adrienne

    I think some people are sensitive to dairy and don’t even know it. Aspergers is on the spectrum of Autism. I think just the same some people do have digestive problems with dairy and don’t recognize it as similar to lactose intolerant. I don’t have problems with dairy. I notice when I take more my nails get strong and grow better. My mom had osteoporosis and I have small boned frame like her. I will keep to my dairy because it works for me. I guess everyone’s body is different.

  • David S

    I’ve always known about animal protein induced hypercalceuria which basically means calcium is extracted and urinated out of the body after continual animal protein consumption. Truckee DC