"Milk is good for the bones" – a sentence that is still heard frequently. However, there are studies that question the protective effects of milk. Can milk possibly even harm the bone?
Calcium is an important component of the bone substance. With the help of vitamin D, the mineral is absorbed in the small intestine and transported into the bones. There he strengthens the skeleton. As network osteoporosis emphasizes, calcium is essential for healthy bone formation.
A good precaution to prevent osteoporosis is a diet rich in calcium, vitamins and minerals, along with adequate exercise and bone strengthening training.
How much calcium does the body need?
Almost 100 percent of calcium is contained in bones and teeth. Especially in the growth phase, the calcium intake should be correct, so that a stable skeleton can develop. What is not achieved in the first two decades of life at bone density, can not be improved in later years. However, sufficient calcium intake also plays an important role in the care of the bones in later age and in existing osteoporosis.
The German Society for Nutrition (DGE) recommends a calorie intake of 1,200 milligrams per day for adolescents aged 13 to 18 years, children aged 10 to 12 years, 1,100 milligrams and adults 1,000 milligrams.
Do the bones need milk?
If the body does not have enough calcium in the blood, it will extract the mineral from the bone to meet its needs. This affects the bone substance. A healthy and calcium-rich diet provides the bones with sufficient calcium and other nutrients.
This does not necessarily require milk and dairy products such as yoghurt, quark and cheese. Those who drink calcium-rich mineral water and integrate other calcium-rich foods into their diet are well looked after.
Calcium rich foods include:
- Chia seeds
However, calcium from plants or plant foods is not so optimally absorbed by the body as calcium from animal foods.
Calcium in the form of tablets – good or bad for the bones?
If osteoporosis is present, doctors often prescribe calcium supplements – usually combined with vitamin D. In osteoporosis, supplying the body with sufficient calcium and vitamin D is part of the basic therapy – whether via food or in the form of dietary supplements.
Dietary supplements should not be taken without consultation with the doctor in order to avoid possible side effects and interactions. For example, over-supplementation with calcium can be detrimental to the cardiovascular system. In addition, it is possible that calcium affects the effects of drugs, such as antibiotics.
Only a blood test at the doctor can show whether there is actually a calcium deficiency and if so, what dosage is needed. Whether a vitamin D deficiency is present, the doctor also determines with a blood test.
Does milk harm the bone?
Is milk as a calcium source good for the prevention of osteoporosis? The topic is discussed strongly by experts and also the study results show different results. While milk is a valuable source of calcium and bone protectors for some, others in the cow's product see a calcium predator or are convinced that milk favors osteoporosis. Other studies see milk consumption as neither an advantage nor a disadvantage for the bones.
One thing is certain: Calcium is important for the body and the bones and should be absorbed in sufficient quantity. The supply is supported by milk and milk products. But many plant foods are good mineral suppliers.
Prevent osteoporosis: Do not forget exercise
With calcium alone, the bones can not be protected. "If you want to do your bones well, then combine vitamin D supplements with a healthy, calcium-rich diet, and above all, make sure you have enough active exercise," advises the Osteoporosis Support Group umbrella organization. The federal self-help association for osteoporosis agrees: Sufficient exercise is important in the prevention of osteoporosis. Bones would need to be stressed so they would not feel superfluous.
Too little exercise leads to bone mass being broken down. A balanced, calcium-rich diet is also important. If you do not want to risk bone loss, you should also avoid underweight life.
Important NOTE: The information does not replace professional advice or treatment by trained and recognized physicians. The contents of t-online.de can not and must not be used to make independent diagnoses or start treatments.
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