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Diet and nutrition

Does milk really strengthen bones, or is it just advertising?

Sources: 10 · Article: 12 267 characters

Jerzy Zięba challenges the claim that milk protects adults from fractures: the study he describes found no such protection.

  • Jerzy Zięba also cites a study linking higher dairy consumption at age 20 with a greater risk of hip fracture in old age.
  • Jerzy Zięba claims that pasteurized milk promotes osteoporosis and that increasing calcium intake without vitamin K2 may be harmful.
  • These statements do not prove that milk itself strengthens bones: they show there is disagreement and that any effect may be indirect.

What the authors write

Jerzy Zięba

Higher intake of milk or other calcium-rich foods did not protect adult women against fractures of the femur or forearm.

„In the conclusion of these studies, the authors wrote that increased consumption of milk or other calcium-containing foods by adult women DOES NOT protect against fractures of the femur or forearm. Dr. Amy Lanou, director of the Physicians Committee for Responsible Medicine (Washington, USA), stated plainly: “The countries with the most cases of osteoporosis are the ones where the most milk and calcium from food are consumed.””W konkluzji tych badań autorzy napisali, że zwiększone spożycie przez dorosłe kobiety mleka lub innych produktów zawierających wapń NIE zabezpiecza przed złamaniami kości udowej lub kości przedramienia. Dr. Amy Lanou, dyrektor Komitetu Lekarzy ds. Odpowiedzialnego Zastosowania Medycyny, (Waszyngton, USA) powiedziała wprost: „W krajach, gdzie jest najwięcej przypadków osteoporozy najwięcej spożywa się mleka i wapnia w produktach spożywczych.
Leczenie osteoporozy Jerzy Zięba
Jerzy Zięba

Dairy consumption at age 20 was linked to a higher risk of hip fracture in old age.

„Interestingly, scientists have a different view, saying, “Dairy consumption, particularly at age 20, was associated with an increased risk of hip fracture in old age.” Three years after the above studies were published, another group of scientists conducted a much larger study of 77,761 women aged 34 to 59.”Ciekawe, że naukowcy mają jednak odrębne zdanie mówiąc, „Spożycie produktów mlecznych, szczególnie w wieku 20 lat miało związek ze zwiększoną ryzykiem złamania kości biodrowej w wieku starszym”. Trzy lata po ukazaniu się powyższych badań, inna grupa naukowców, przeprowadziła znacznie bardziej obszerne badania na 77 761 kobietach w wieku od 34 do 59 roku życia.
Leczenie osteoporozy Jerzy Zięba
Jerzy Zięba

According to Jerzy Zięba, drinking pasteurized milk promotes osteoporosis.

„We are told to drink plenty of milk to prevent osteoporosis, even though it has been found that drinking pasteurized milk actually promotes the development of osteoporosis!”Każe nam się pić dużo mleka, żeby zapobiec osteoporozie podczas, gdy stwierdzono, że właśnie picie mleka pasteryzowanego sprzyja powstawaniu osteoporozy!
Stop osteoporozie
Jerzy Zięba

Jerzy Zięba believes that more calcium without vitamin K2 may be harmful and questions the point of drinking milk to prevent osteoporosis.

„As we can see, increased amounts of calcium, without being “balanced” by vitamin K2, may not only harm our health, so perhaps drinking milk makes no sense if we want to prevent osteoporosis. Why is the rate of osteoporosis much lower in eastern Japan, where people drink little milk and also consume few other calcium-containing foods?”Jak już widzimy, zwiększone ilości wapnia, bez „zrównoważenia" witaminą K2 nie tylko mogą zdrowie nasze pogorszyć, a więc może picie mleka nie ma sensu jeśli chcemy zapobiegać osteoporozie. Dlaczego w Japonii i to tylko wschodniej, gdzie mleka pije się mało, jak również spożywa się mało innych produktów zawierających wapń, zachorowalność na osteoporozę jest znacznie niższa?
Leczenie osteoporozy Jerzy Zięba
Jerzy Zięba

Calcium helps build bones while they are growing, but not after they have stopped growing.

„The US Food and Drug Administration (FDA) clearly states that calcium is helpful only while bones are growing, from childhood to relatively early adulthood, but not once the bones have stopped growing. Why, then, do doctors and dietitians tirelessly recommend “more calcium”?”Amerykańska Agencja do spraw Żywności i Leków (FDA), wyraźnie stwierdza, że wapń jest pomocny tylko w okresie wzrastania kości, od dzieciństwa do stosunkowo wczesnej młodości, ale nie wtedy, kiedy kości przestały już rosnąć. Dlaczego więc lekarze czy dietetycy niezmordowanie zalecają: „więcej wapnia”?
Stop osteoporozie

Research from PubMed · Europe PMC

We selected 5 studies with the best, positive results. This is a selection, not a full review of all research.

Total number of studies on this topic in PubMed: 1 339.

A review found that dairy products may increase bone mineral content and density, and that drinking milk was associated with a lower risk of fractures in adult Caucasian women.

Aim of the study: The relevance of dairy produce for the diminishment of osteoporotic risk is still a matter of scientific debate due to the outcome of a few single observational studies. This review will address the most robust point estimate on the role of dairy products, as reported in systematic reviews and meta-analyses on randomised controlled trials in the case of bone mineralisation or prospective studies in the case of fracture risk.

Results: In adult Caucasian women, daily intake of 200-250 ml of milk is associated with a reduction in fracture risk of 5 % or higher. In conclusion, the role of dairy products for BMC or BMD has been sufficiently established in Chinese and Caucasian girls and women. In Caucasian women, drinking milk also reduces fracture risk. More research on the role of dairy products within the context of bone health-promoting diets is needed in specific ethnicities, other than Chinese and Caucasians, and in men.

Dairy products and bone health: how strong is the scientific evidence? · Nutr Res Rev 2018
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

A review suggests that dairy products may support bone mass accumulation during growth and are associated with a lower risk of hip fracture.

Aim of the study: Bone mineral mass, geometry and microstructure, hence determinants of fracture risk, result bone accrual during growth and bone loss later in life. Peak bone mass, which is reached by the end of the second decade of life, is mainly determined by genetic factors.

Results: Both nutrients are provided in dairy products, which accounts for 50-60% and 20-30% of the daily calcium and protein intakes, respectively. Children avoiding dairy products are at higher risk of fracture, as are adults or older individuals following a diet devoid of dairy products, like vegans. Various intervention trials have shown some beneficial effects of dairy products on bone capital accumulation during growth and on bone turnover in adults. In observational studies, dairy products intake, particularly the fermented ones, which also provide probiotics in addition to calcium, phosphorus and protein, appear to be associated with a lower risk of hip fracture.

Dairy products and bone health. · Aging Clin Exp Res 2022
Money for the studyuniversity or foundation · Université de Genève
Do the authors have ties to companies?yes — the authors reported it
Did a manufacturer help with the study?YES
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

A review suggests that dairy consumption is associated with higher bone mineral content and favorable changes in bone turnover markers.

Aim of the study: Fracture risk is determined by bone mass, geometry, and microstructure, which result from peak bone mass (the amount attained at the end of pubertal growth) and from the amount of bone lost subsequently. Nutritional intakes are an important environmental factor that influence both bone mass accumulation during childhood and adolescence and bone loss that occurs in later life.

Results: Fortified dairy products induce more favorable changes in biochemical indexes of bone metabolism than does calcium supplementation alone. The associations between the consumption of dairy products and the risk of hip fracture are less well established, although yogurt intake shows a weakly positive protective trend for hip fracture. By consuming 3 servings of dairy products per day, the recommended daily intakes of nutrients essential for good bone health may be readily achieved. Dairy products could therefore improve bone health and reduce the risk of fractures in later life.

Dairy products, yogurts, and bone health. · Am J Clin Nutr 2014
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

A review found that some studies suggest dairy products benefit bone health, particularly in women under 30, although most of the stronger studies found no significant effect.

Aim of the study: It is unclear whether dairy foods promote bone health in all populations and whether all dairy foods are equally beneficial. The objective of this review was to determine whether scientific evidence supports the recommendation that dairy foods be consumed daily for improved bone health in the general US population.

Results: Foods such as milk and yogurt are likely to be beneficial; others, such as cottage cheese, may adversely affect bone health. Of the few stronger-evidence studies of dairy foods and bone health, most had outcomes that were not significant. However, white women <30 y old are most likely to benefit. There are too few studies in males and minority ethnic groups to determine whether dairy foods promote bone health in most of the US population.

Dairy foods and bone health: examination of the evidence. · Am J Clin Nutr 2000
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

A review of studies in school-age children suggests that milk may benefit bone health.

Aim of the study: Cow's milk is a naturally nutrient-dense foodstuff. A significant source of many essential nutrients, its inclusion as a component of a healthy balanced diet has been long recommended.

Results: With some confidence, cow's milk also appears beneficial for hydration, dental and bone health and beneficial to neutral concerning physical stature and appetite. Due to conflicting studies, reaching a conclusion has proven difficult concerning cow's milk and cognitive function; therefore, a level of caution should be exercised when interpreting these results. All areas, however, would benefit from further robust investigation, especially in free-living school settings, to verify conclusions. Nonetheless, when the nutritional-, physical- and health-related impact of cow's milk avoidance is considered, the evidence highlights the importance of increasing cow's milk consumption.

The potential nutrition-, physical- and health-related benefits of cow's milk for primary-school-aged children. · Nutr Res Rev 2022
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

Perspectives and opinion materials

The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.

Orthomolecular Medicine News Service Opinion material
„These characteristics make milk and fermented milk a natural force for tuning the microbiome to a healthy balance, that is a balance favorable to mammals. When infectious diseases are experienced and overcome, the individual that overcomes the disease condition, and the environment around the individual, has an immune system tuned to better overcome the disease.”These characteristics make milk and fermented milk a natural force for tuning the microbiome to a healthy balance, that is a balance favorable to mammals. When infectious diseases are experienced and overcome, the individual that overcomes the disease condition, and the environment around the individual, has an immune system tuned to better overcome the disease.
Orthomolecular plus Microbiome Science: Restoring the Immune System of a Farm Community
Orthomolecular Medicine News Service Opinion material
„Pasteurized milk should be absolutely avoided. Some older children can tolerate fresh raw milk, but if it worsens the cough, you have to stop it. Lactating mothers can drink fresh raw milk but if you notice the cough worsens in the baby, then you have to stop it. Butter, eggs, and hard cheeses are all good for mothers and most children. Most vegan mothers go onto butter and eggs at my request during the infant treatment period. I also ask them to have some bone broth but most of them cringe at the idea. Consider avoiding wheat and gluten for a few weeks, especially if you or the child have any known sensitivities.”Pasteurized milk should be absolutely avoided. Some older children can tolerate fresh raw milk, but if it worsens the cough, you have to stop it. Lactating mothers can drink fresh raw milk but if you notice the cough worsens in the baby, then you have to stop it. Butter, eggs, and hard cheeses are all good for mothers and most children. Most vegan mothers go onto butter and eggs at my request during the infant treatment period. I also ask them to have some bone broth but most of them cringe at the idea. Consider avoiding wheat and gluten for a few weeks, especially if you or the child have any known sensitivities.
Sodium Ascorbate Treatment of Whooping Cough
Orthomolecular Medicine News Service Opinion material
„Although straight cow's milk is poorly tolerated, the good news is that milk treated with lactose digesting probiotics, such as Lactobacillus acidophilus, is well tolerated. After weaning, many Asian infants go on to some form of fermented milk. Gluten Sensitivity and Celiac Disease Dr. Tom O'Bryan's article, "The Conundrum of Gluten Sensitivity," published in the National Health Federation's publication, Health Freedom News, showed that he had done his homework concerning the newer diagnostic tests that are providing a new look at gluten sensitivity as well as out-and-out celiac disease.”Although straight cow's milk is poorly tolerated, the good news is that milk treated with lactose digesting probiotics, such as Lactobacillus acidophilus, is well tolerated. After weaning, many Asian infants go on to some form of fermented milk. Gluten Sensitivity and Celiac Disease Dr. Tom O'Bryan's article, "The Conundrum of Gluten Sensitivity," published in the National Health Federation's publication, Health Freedom News, showed that he had done his homework concerning the newer diagnostic tests that are providing a new look at gluten sensitivity as well as out-and-out celiac disease.
Food Allergy, Gluten Sensitivity and Celiac Disease

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