Does Milk Really Do a Body Good?

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Bone Strengthener?

No. Although your body does need calcium to build and maintain bone strength -- especially when you're young -- it is only one of several habits that help keep bones strong. Other important habits that may play an even more important role include getting plenty of vitamin D, not smoking, and regular physical activity, especially weight-bearing exercises.

Recent studies suggest that, as an adult, getting the recommended amount of vitamin D is as important as getting enough calcium because the body needs vitamin D to absorb calcium from food or supplements.

Although milk contains calcium and is fortified with vitamin D, there are other sources of these nutrients. You could get the calcium you need by eating lots of dark-green leafy vegetables, beans, and calcium-fortified products, or by taking enough supplemental calcium to reach your targeted intake. You can generally get enough vitamin D from fatty fish and occasional exposure to sunlight -- for example, 10 to 15 minutes in the sun a few days a week during nonpeak hours without sunscreen.

• 1,000 - 1,500 milligrams per day for adult women and men

• 400 IU per day for people under 70 years old
• 600 IU per day for people over 70 years old

Some experts question whether milk should be recommended at all for osteoporosis prevention.

For example, some studies reveal that the incidence of bone fractures -- the most tangible consequence of osteoporosis -- is very low in countries where average daily calcium intake is as low as 300 milligrams per day.

Some milk critics claim that osteoporosis incidence is actually higher in countries that consume more daily servings of milk because milk leaches calcium from bones, making them weaker.

Although too much animal protein will leach calcium from bones, the amount that is leached depends on the ratio of calcium to protein intake in your diet. Because so many foods are fortified with calcium, it is unlikely that drinking milk in reasonable amounts would cause leaching of calcium from bone.

So although milk can be part of the prevention picture for osteoporosis, it doesn’t have to be.

But there are other diseases besides osteoporosis that concern aging Americans. For example, cancer has recently surpassed heart disease as the leading cause of death for people of a certain age in the United States.

Cancer Fighter?

Yes. An analysis of data from 10 different studies revealed that milk consumption reduced the risks of rectal cancer and cancer of the distal colon, which is the portion of the colon closer to the rectum. People who drank over 8 ounces of milk per day, the equivalent of about 250 grams of calcium, had a 15% reduction in rectal cancer and distal colon cancer risk compared to people who drank less than a couple 8-ounce glasses per week. And milk reduced the risk of colon cancer more than other calcium-laden foods such as yogurt or cheese, suggesting something particular about milk produced the effect.

However, the data on such positive associations between milk consumption and colon cancer risk come from studies that were conducted before rBGH was used in milk. Additional studies are needed to determine whether today’s milk shows the same results.

Don't Cry Over Spilled Milk

Overall, there is no evidence to justify claims that modern milk has any special power to improve any specific aspect of health.

Any positive effects from drinking milk are usually explained by an elevated intake of calcium or vitamin D, nutrients that can easily be found in sufficient quantities from other sources. In addition, the potential health risks posed by modern milk production techniques need further research.

If you choose to keep milk on your menu, organic milk might be a healthier choice than commercial milk given current processing practices. But if you decide to skip dairy products altogether, rest assured that there is no reason to believe milk is a necessity, as long as you eat a balanced and varied diet that includes other sources of calcium, vitamin D, and protein.

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