Is dairy good for my bones?

Last updated 21/02/2025

Calcium is essential for building and maintaining healthy teeth and bones. Milk, cheese and yoghurt are the richest sources of calcium in the Australian diet and also provide phosphorus, protein and other bone building nutrients.

Bones are living tissue, constantly in a state of renewal, so building and maintaining bones is a lifelong matter. Most of our bone development happens in childhood and adolescence, and by your early twenties, you have built up as much bone as you will ever have. From early adulthood, bones gradually lose bone minerals such as calcium and gradually become weaker.

Good bone health throughout life relies on a daily supply of calcium, vitamin D, and weight bearing exercise.

Calcium is a mineral essential for building and maintaining bones; almost 99% of the body’s calcium is found in bones.

Osteoporosis Australia suggests the best way to get your recommended level of calcium is through the diet.

Milk, cheese and yoghurt are the richest sources of calcium in the Australian diet while also supplying phosphorus, protein and other bone building nutrients.

Some non-dairy foods also contain calcium, such as broccoli and kale; whole canned fish with soft edible bones such as sardines; some nuts; and calcium-set soy products like tofu and soy beverage.

To achieve the equivalent amount of calcium provided by just one serving of yoghurt, cheese or milk, you’d need to eat numerous servings of kale, broccoli or other non-dairy foods.

National health studies have however shown that a significant number of Australian adults and children fail to meet their minimum recommended serves from the dairy food group and don’t consume enough calcium. Only one in four females and one in two males meet their calcium requirements from food.

In addition to calcium intake from dairy food, scientific evidence supports the role of vitamin D and regular exercise for maintaining good bone health.