It’s often said that women should consume plenty of dairy products, especially during menopause, because they’re so good for bones. However, a study found that dairy products have no protective effect on bones, especially during this phase of life.

Dairy products during menopause: Bone density decreases

Dairy products are consistently cited as excellent sources of nutrients. Of all food groups, they are said to have the most positive effect on bone health. Wherever you look, dairy products are considered a guarantee of healthy bones well into old age.

Taylor C. Wallace and colleagues at George Mason University in Fairfax, Virginia, have now shown that, especially during menopause, dairy consumption does not offer any benefits for bone health. Bone density decreased in the study participants, whether they consumed dairy products or not.

During menopause, women should consume a particularly large amount of dairy products

It’s often said that during menopause, you should definitely consume plenty of dairy products. After all, you need a particularly high amount of calcium to protect your bones from potential osteoporosis (bone brittleness). And since no other food contains as much calcium as dairy products, women going through menopause should consume them regularly.

The Federal Center for Nutrition (BZfE), the competence and communication center for nutrition issued:

“The daily requirement of an adult (1000 mg) can be met, for example, with ½ liter of milk and two slices of Gouda (60 g). […] Calcium is important for strong bones and therefore helps prevent brittle bones (osteoporosis) in old age.”

And in Nutrition in Focus (the BZfE journal for consultants) , the article “Women’s Menopause” states that one should consume three servings of milk and dairy products daily to ensure a good supply of calcium, which is so important for bone health. Three servings means one glass of milk, one cup of yogurt, and one slice of cheese.

However, according to a May 2020 study, these recommendations significantly increase the risk of breast cancer. They could also lead women to feel a false sense of security, believing that a good milk supply comprehensively protects their bones and protects them from osteoporosis and fractures, which is far from the case, as Taylor C. Wallace’s study found.

Dairy products cannot protect against osteoporosis

The study, published in July 2020 in the journal Menopause, used data from the Study of Women’s Health Across the Nation (SWAN) to show that milk consumption during menopause, precisely when bone density loss progresses particularly rapidly, has no particular benefit.

Wallace’s team of scientists investigated the effect of dairy product consumption during menopause on bone density in the femoral neck and lumbar spine. This is because women are particularly susceptible to osteoporosis during menopause.

The result was sobering: Dairy products cannot prevent bone density loss or osteoporosis during this phase of life and therefore cannot protect against bone fractures (1).

Of course, age, height, weight, smoking status, physical activity, daily calorie intake, alcohol consumption, calcium intake, etc. were also taken into account in the study evaluation.

It is not milk that protects against osteoporosis, but the entire lifestyle

Therefore, do not rely on dairy products if you want to protect your bones during menopause. Instead, focus on a diet rich in vital nutrients, carefully selected supplements, and as much exercise as possible – ideally a combination of:

1. Strength training (well-trained muscles protect bones and joints),
2. Walking, hiking or jogging (strengthens the bones and of course the cardiovascular system) and
3. Yoga or Tai Chi for a secure sense of balance, which in itself contributes to fall prevention and thus reduces the risk of bone fractures.
4. The right hormones and other bone strengthening supplements