Dr. Mercola July 18 2009 33,817 views
A recent study claims that young adults are not drinking enough milk -- at least according to press reports on the matter. But according to the study’s lead author Nicole Larson, the focus on the study was on calcium.
The words "milk" and "calcium" are often used interchangeably in the popular press. But while milk is a calcium source, no standard other than that of the National Dairy Council considers it the best calcium source.
The suggestion that you need to drink three glasses of the secretion of a cow's mammary glands in order to be healthy is a bit outrageous and doesn't fit the human evolutionary profile. In fact, most humans around the world cannot easily digest cow milk.
Yogurt has more calcium than milk and is easier to digest. Collards and other greens also have about as much or more calcium than milk by the cup. Greens, unlike milk, have the added benefit of vitamin K, also necessary for strong bones. Sesame is also very high in calcium.
When you measure calcium by cup of food product, milk is high on the list. When you view it by calorie, though, milk is at the bottom. A hundred calories of turnip greens have over three times as much calcium as 100 calories of whole milk.
The idea that you have to drink milk for strong bones is deeply ingrained – the result of very successful PR by the commercial dairy industry. But what most people do not realize is that pasteurized milk has little to do with strong bones, or good health, for that matter. In fact, pasteurized milk has no important health benefits at all, and I do not recommend it to anyone. As stated in the article above, calcium is the issue being investigated, not necessarily the consumption of (pasteurized) milk. The study in question found that during the transition to young adulthood, the daily intake of calcium decreased an average of 153 mg for high school girls, and 194 mg for boys. Interestingly, time spent watching television was one factor associated with lower calcium intake, whereas an attitude toward a healthy lifestyle was cited as being associated with higher calcium intake. Which makes sense, regardless of the milk issue, since eating vegetables is one of the best ways to ensure you’re getting sufficient amounts of calcium, and is part and parcel of a healthy lifestyle.
The idea that you have to drink milk for strong bones is deeply ingrained – the result of very successful PR by the commercial dairy industry. But what most people do not realize is that pasteurized milk has little to do with strong bones, or good health, for that matter.
In fact, pasteurized milk has no important health benefits at all, and I do not recommend it to anyone.
As stated in the article above, calcium is the issue being investigated, not necessarily the consumption of (pasteurized) milk. The study in question found that during the transition to young adulthood, the daily intake of calcium decreased an average of 153 mg for high school girls, and 194 mg for boys.
Interestingly, time spent watching television was one factor associated with lower calcium intake, whereas an attitude toward a healthy lifestyle was cited as being associated with higher calcium intake. Which makes sense, regardless of the milk issue, since eating vegetables is one of the best ways to ensure you’re getting sufficient amounts of calcium, and is part and parcel of a healthy lifestyle.
The Vast Difference Between “Milk” and Raw Milk as a Source of Calcium
Whenever people talk about “milk” they automatically refer to pasteurized milk, which is the only variety you can find in every grocery store in the U.S. However, the drawbacks of drinking pasteurized milk are so many they overshadow any potential benefit from the calcium it contains. And, in fact, there’s serious doubt about the calcium in pasteurized milk because one of the worst side effects of pasteurization is that it renders much of the calcium contained in raw milk insoluble… This can lead to rickets, bad teeth, and nervous troubles, for sufficient calcium content is vital to children. Additionally, with the loss of phosphorus also associated with calcium, bone and brain formation can suffer serious setbacks. Pasteurization also destroys part of the vitamin C contained in raw milk, and encourages growth of harmful bacteria. Worst of all, however, dairy products from cows treated with Monsanto‘s genetically engineered bovine growth hormone (rBGH or rBST) could sharply increase your risk of cancer and other diseases, especially in children. These detrimental side effects are not associated with drinking RAW milk, however. In fact, raw milk is an excellent source of not only calcium but also a number of other nutrients such as vitamins, enzymes, and beneficial bacteria like lactobacillus acidophilus. One other significant issue may actually be the species of cow that the milk is taken from. Milk from older cows, Jerseys, Asian and African cows may not cause problems, while milk from new cows like Holsteins, which has a mutation on one of the amino acids of casein, causes many people to not tolerate it well.
Whenever people talk about “milk” they automatically refer to pasteurized milk, which is the only variety you can find in every grocery store in the U.S. However, the drawbacks of drinking pasteurized milk are so many they overshadow any potential benefit from the calcium it contains.
And, in fact, there’s serious doubt about the calcium in pasteurized milk because one of the worst side effects of pasteurization is that it renders much of the calcium contained in raw milk insoluble… This can lead to rickets, bad teeth, and nervous troubles, for sufficient calcium content is vital to children. Additionally, with the loss of phosphorus also associated with calcium, bone and brain formation can suffer serious setbacks.
Pasteurization also destroys part of the vitamin C contained in raw milk, and encourages growth of harmful bacteria.
Worst of all, however, dairy products from cows treated with Monsanto‘s genetically engineered bovine growth hormone (rBGH or rBST) could sharply increase your risk of cancer and other diseases, especially in children.
These detrimental side effects are not associated with drinking RAW milk, however.
In fact, raw milk is an excellent source of not only calcium but also a number of other nutrients such as vitamins, enzymes, and beneficial bacteria like lactobacillus acidophilus.
One other significant issue may actually be the species of cow that the milk is taken from. Milk from older cows, Jerseys, Asian and African cows may not cause problems, while milk from new cows like Holsteins, which has a mutation on one of the amino acids of casein, causes many people to not tolerate it well.
Do You Really Need Calcium for Strong Bones?
This long-held belief may not be as accurate as you’d like to think. Numerous studies have found NO association between high calcium intake and lower fracture risk. As is often the case, modern science may have picked apart and simplified the issue too much. As Dr. Robert Thompson M.D. describes in his excellent book The Calcium Lie, your bone is composed of at least a dozen minerals, and if you focus exclusively on calcium supplementation you are likely going to worsen your bone density, and can actually increase your risk of osteoporosis. Dr. Thompson believes that the overconsumption of calcium in the goal of preventing osteoporosis creates other mineral deficiencies and imbalances that will also increase your risk of: Heart disease Kidney stones Gallstones Osteoarthritis Hypothyroidism Obesity Type 2 diabetes
This long-held belief may not be as accurate as you’d like to think. Numerous studies have found NO association between high calcium intake and lower fracture risk. As is often the case, modern science may have picked apart and simplified the issue too much.
As Dr. Robert Thompson M.D. describes in his excellent book The Calcium Lie, your bone is composed of at least a dozen minerals, and if you focus exclusively on calcium supplementation you are likely going to worsen your bone density, and can actually increase your risk of osteoporosis.
Dr. Thompson believes that the overconsumption of calcium in the goal of preventing osteoporosis creates other mineral deficiencies and imbalances that will also increase your risk of:
A Surprising Alternative to Calcium for Bone Health
Interestingly, he proposes that one of the best practical alternatives is the use of naturally occurring ionic mineral supplements. He believes that almost everyone needs trace minerals, not just calcium, because you simply cannot get all the nutrients you need through food grown in mineral depleted soils. According to Dr. Thompson, unprocessed salts are one of the best sources of these ionic trace minerals that are so vital for strong bones (as well as numerous other biological functions). I have long been a fan of high quality salt, and Himalayan salt is, I believe, one of the healthiest salts on the planet. It contains vitally important trace minerals that are very difficult to get in your food due to the challenges of modern agricultural practices.
Interestingly, he proposes that one of the best practical alternatives is the use of naturally occurring ionic mineral supplements. He believes that almost everyone needs trace minerals, not just calcium, because you simply cannot get all the nutrients you need through food grown in mineral depleted soils.
According to Dr. Thompson, unprocessed salts are one of the best sources of these ionic trace minerals that are so vital for strong bones (as well as numerous other biological functions).
I have long been a fan of high quality salt, and Himalayan salt is, I believe, one of the healthiest salts on the planet. It contains vitally important trace minerals that are very difficult to get in your food due to the challenges of modern agricultural practices.
The Healthy Bone Diet – Going Beyond Milk
Even if you don’t have access to raw milk or other raw dairy products, and have the good sense to avoid pasteurized milk, there are plenty of dietary options to ensure you’re getting enough calcium in your diet. But first, it’s important to understand that processed foods will produce biochemical and metabolic conditions in your body that will decrease your bone density, so avoiding processed foods is the first step in the right direction. Additionally, eating high quality, organic, biodynamic, locally-grown food will naturally increase your bone density and decrease your risk of developing osteoporosis. Aside from that, specific foods that are high in calcium include: Fresh, dark-green vegetables like spinach, kale, turnips, and collard greens Dry beans Sesame seeds and almonds Wild salmon and sardines Rhubarb Okra For a more comprehensive list of calcium-rich foods and the amounts of calcium per serving can be found on the International Osteoporosis Foundation’s web site. Another food worthy of mention is onions. They’re high in gamma-glutamyl peptides that have also been shown to increase bone density.
Even if you don’t have access to raw milk or other raw dairy products, and have the good sense to avoid pasteurized milk, there are plenty of dietary options to ensure you’re getting enough calcium in your diet.
But first, it’s important to understand that processed foods will produce biochemical and metabolic conditions in your body that will decrease your bone density, so avoiding processed foods is the first step in the right direction.
Additionally, eating high quality, organic, biodynamic, locally-grown food will naturally increase your bone density and decrease your risk of developing osteoporosis.
Aside from that, specific foods that are high in calcium include:
For a more comprehensive list of calcium-rich foods and the amounts of calcium per serving can be found on the International Osteoporosis Foundation’s web site.
Another food worthy of mention is onions. They’re high in gamma-glutamyl peptides that have also been shown to increase bone density.
Beware of Conventional Calcium Recommendations
Some conventionally trusted sources such as WebMD suggest eating fortified breads and cereals, soy beans, and fortified soy milk. Please don’t… Grains and soy have numerous health risks, which I’ve discussed in depth in many previous articles. But in addition to all the other negative health effects of grains, gluten has specifically been shown to decrease bone density, so eating lots of breads and cereals is not in your best interest despite being fortified with calcium.
Some conventionally trusted sources such as WebMD suggest eating fortified breads and cereals, soy beans, and fortified soy milk.
Please don’t…
Grains and soy have numerous health risks, which I’ve discussed in depth in many previous articles. But in addition to all the other negative health effects of grains, gluten has specifically been shown to decrease bone density, so eating lots of breads and cereals is not in your best interest despite being fortified with calcium.
Will a High Protein Diet Destroy Calcium?
There’s a common concern that eating a high protein diet will secrete calcium into your urine. But the truth of the matter is that more people are now eating low-protein diets, and your body needs protein, because amino acids are part of the bone matrix. If you don’t consume enough of specific amino acids your body can’t form strong, dense bones. So you DO want to make sure you eat plenty of high quality protein like free-range eggs and grass-fed meats.
There’s a common concern that eating a high protein diet will secrete calcium into your urine. But the truth of the matter is that more people are now eating low-protein diets, and your body needs protein, because amino acids are part of the bone matrix.
If you don’t consume enough of specific amino acids your body can’t form strong, dense bones. So you DO want to make sure you eat plenty of high quality protein like free-range eggs and grass-fed meats.
Additional Components Vital for Bone Density
Healthy fats -- Along with your basic food selections, your omega 3 intake and the ratio between omega 3 to omega 6 has a lot to do with building healthy bone. Unfortunately, even many nutritionists are unaware of the important relationship between healthy bones and optimal fat intake. Most everyone needs to take a high quality, animal-based omega 3 fat as it is very deficient in most people’s diet. I recommend krill oil, as I believe it’s a superior source of omega 3’s. And, to further balance out your omega 3 and omega 6 ratio, you’ll want to reduce the amount of processed vegetable oils you consume. Oils like corn oil, safflower- and soy oil are loaded with omega 6’s. I also recommend avoiding canola oil for other reasons. Sunshine -- Vitamin D is also important for calcium absorption, so along with your raw milk and vegetables, make sure that you are getting plenty of safe sun exposure this summer. Getting your levels up to about 60 ng/ml will help you optimize your bone density. Exercise -- You should also remember that, just as exercise and diet work in tandem to beat obesity, the same can be said for osteoporosis. Strengthening bone mass through weight-bearing exercise, especially during puberty, can build a good foundation that can last a lifetime. In fact, there is a stronger connection between exercise and improved bone density among teens than taking calcium! This is because bone-building is a dynamic process, and by exerting force on your bones through exercise such as strength training, you stimulate new, healthy bone growth.
Healthy fats -- Along with your basic food selections, your omega 3 intake and the ratio between omega 3 to omega 6 has a lot to do with building healthy bone. Unfortunately, even many nutritionists are unaware of the important relationship between healthy bones and optimal fat intake.
Most everyone needs to take a high quality, animal-based omega 3 fat as it is very deficient in most people’s diet. I recommend krill oil, as I believe it’s a superior source of omega 3’s.
And, to further balance out your omega 3 and omega 6 ratio, you’ll want to reduce the amount of processed vegetable oils you consume. Oils like corn oil, safflower- and soy oil are loaded with omega 6’s. I also recommend avoiding canola oil for other reasons.
Sunshine -- Vitamin D is also important for calcium absorption, so along with your raw milk and vegetables, make sure that you are getting plenty of safe sun exposure this summer. Getting your levels up to about 60 ng/ml will help you optimize your bone density.
Exercise -- You should also remember that, just as exercise and diet work in tandem to beat obesity, the same can be said for osteoporosis. Strengthening bone mass through weight-bearing exercise, especially during puberty, can build a good foundation that can last a lifetime. In fact, there is a stronger connection between exercise and improved bone density among teens than taking calcium!
This is because bone-building is a dynamic process, and by exerting force on your bones through exercise such as strength training, you stimulate new, healthy bone growth.
Osteoporosis is much more prevalent in societies that consume milk than those who don't.
Pasteurization of milk definitely has a major impact on the usability of the nutrients in milk. Same with all food. Cook it and the nutrition status is altered, usually negatively. This is one of Dr. Mercola's frequent points.
For Bobby Lee,
In Greece the average milk consumption doubled from 1961 to 1977 (21) (and was even higher in 1985), and during the period 1977 - 1985 the age adjusted osteoporosis incidence almost doubled too. (22)
In Hong Kong in 1989 twice as much dairy products were consumed as in 1966 (21) and osteoporosis incidence tripled in the same period. (23) Now their milk consumption level is almost “European”, and so is osteoporosis incidence. (24)
It is very simple: where the most milk is consumed, the osteoporosis incidence is highest. Compared to other countries, the most milk is consumed in Sweden, Finland, Switzerland and The Netherlands (300 to 400 kg / cap / year), and osteoporosis incidence in these countries has sky rocketed. (25)
Like Australians and New Zealanders, (26) Americans consume three fold more milk than the Japanese, and hip-fracture incidence in Americans is therefore 2½ fold higher. (27) Among those within America that consume less milk, such as the Mexican-Americans and Black Americans, osteoporosis incidence is two-fold lower than in white Americans, (28) which is not due to genetic differences. (29)
In Venezuela and Chile much less milk is consumed than in the US, Finland, Sweden and Switzerland, while the hip fracture incidence in Venezuela and Chile is over 3 fold lower. (61)
Chinese consume very little milk (8 kg / year), and hip-fracture incidence, therefore, is among the lowest in the world; hip-fracture incidence in Chinese women is 6 fold lower than in the US. (30) (The average American consumes 254 kg milk / year)
In other countries where very little milk is consumed, on the average, as in Congo (32), Guinea (33) and Togo (34) (6 kg / year) osteoporosis is extremely rare too.
In the Dem. Rep. Congo, Liberia, Ghana, Laos and Cambodia even less milk is consumed (average person: 1 to 3 kg a year !!), and they've never even heard of age-related hip fracture.
Don't forget about the incredibly healthy Masai of Africa who eat meat, and drink cow's blood and milk.
I think we need to be careful not to head the other direction and suggest that osteoperosis is somehow tied to high milk comsumption. Many of the societies that don't drink lots of milk also tend to eat more primative diets and enjoy more active lifestyles. People here in the U.S. drink lots of milk, but most also drink even more soda (the phosphorus depletes bone density) and get very little weight bearing exercise.(which would help build bone density) Cause and effect is a tricky thing to nail down in something as complex as nutrition.
I agree completely with this article. Thats one of the reasons I bought an Omega juicer, so that I could get my calcium from green, leafy vegetables. Especially, since I became allergic to milk in the last couple of years I want to make sure I don't get osteoporosis. Plus it's beneficial for your overall health.
RBGH and rBST free milk is easy to find in fact more and more dairies have discontinued using it. Adults might be more likely to eat their veggies but I can't see youngsters eating, on a daily basis, enough dark-green vegetables like spinach, kale, turnips, and collard greens ,dry beans, sesame seeds, almonds, wild salmon, sardines, rhubarb, or okra to get enough calcium. And of course you need more nutrients than just calcium for bone health, all vitamins and minerals are synergistic, none stand alone. As for Dr. Robt Thompson - are we really going to take the word about salt from ONE doctor, I think not. We all need to do lots of research, put all the facts together, come to our own conclusions, then wait a year until someone comes out with a new, more correct study and throws out all previous results. Did you ever notice how that happens?
Don't forget the role of vitamin D. In many places where bones are strong and calcium intakes lower, sun exposure, based on lifestyle and latitude, is more common. I'm sure exercise and processed food also need to be considered.
DDS, the doctor was refering to Himalayan salt, which is a pure, unadulterated sea salt contaning all minerals necessary for life, not typical table salt, which has been totally denatured, rendering it harmful. Real salt is vital for health.
Yes Moebears, I read that before I commented and my position remains unchanged. I don't think one opinion by one doctor belongs in this article.
Deborah, I wonder if your milk "source" changed THEIR "source" of milk? Possibly they used the "good" milk cow source before and changed due to cost? Our local stores do this sometimes because it's "cheaper" Oh boy is it cheaper! Bad should equal cheap to us.
A truly great source of calcium that is basically free is dandilion leaves. Just make sure the ones you pick have not been sprayed with any chemicals. I put some in my green smoothies from time to time.
The other thing that is not addressed by this artical is that it takes more than calcium for strong bones. You also need selenium, and one of the best sources is simply having one brazil nut per day. One brazil nut will give you the minimum daily recommended amount of selenium. Selenium has many other health benifits as well.
hBobbyLee,
I cannot obtain raw milk in Australia unless I am able to keep my own cow or goat (and I am not permitted to keep one here in the suburbs)
I was avoiding milk except in cooking, until I obtained milk kefir grains. The cultured milk is very much alive - and I hope it has overcome the nutritional deficiencies of pasteurised milk!
samurai
Too much calcium from milk(especially pasteurised) = too little of the other minerals required for good calcium regulation.
I note that osteoporosis is considered an age related disorder now, as is coronary disease.
Low serum levels of magnesium are found in those who have had 'heart attacks'.
Samurai, a very good response and quite true, but there is more to this than just milk! Our bodies function best in an alkaline state and when the foods we eat push it into the acidic state our bodies will do what is required to return to an alkaline environment. Calcium stores in the body are used to counteract the acidic conditions and when used up, the only other source is to draw calcium from the skeleton and that is what causes osteoporosis.
Also diseases flourish in an acidic environment and become unable to survive in an alkaline environment.
Remarkably, all plant based whole foods are alkaline and all animal foods are acidic!
Yes, even citrus is alkaline after entering your body.
Those populations that are the healthiest, are those that eat mostly plant based foods. For one thing they are the cheapest to get and most of those populations are not able to get animal foods without high incomes, and when they do get them, the frequency and amounts are much lower then in the USA and other wealthy areas.
It has been proven that when people migrate from the lower income areas to the higher income areas, their diets change to more animal products (and processed foods) and they begin to suffer the same diseases that we suffer.
A book that saved my life and also changed my life is called "The China Study" by T. Colin Campbell PhD.
After reading the book, I purchased 20 more to give out to friends and family members. All I can do is offer the information, each person has to decide whether or not it is worth their time and health to learn it.
I have some excellent additional information about this along with sources you can research yourself. I can also give testimonials of how my wife's and my health has changed from this book. We both have suffered a couple of heart attacks and we are now ridding ourselves of this disease and diabetes too!
I will be happy to pass any information along I have. gmhertzog@wildblue.net
2 years ago, my child kept getting these horrible ear infections. After tiring of the high cost of Omnicef, and the belly aches that it would cause my daughter, I started doing a bit of research. I found an odd, but informative website called www.milksucks.com (PETA). It had mentioned that ear infections are sometimes caused from the puss in milk. For about 6 months of the year, my daughter does not drink milk, and well.... we no longer need the Omnicef!
It is processed milk that causes the issues for people. Pasteurized, homogenized milk is no longer a food of any value. Please don't overlook Chiropractic care in relation to ear infections.
Some people don't seem to get it. The net result of pasteurized milk as far as calcium benefit is concerned is negligible due to the fact that the milk protein without the proper enzymes is indigestible. We're talking about casein which is glue. Ever wondered why kids in elementary school often eat the glue? Right! It is the same stuff. The acidic environment created by the breakdown of the milk protein draws calcium from the bones. And if you read the article well and at the same time scour the PubMed and the International Journal of Nutrition as well as the European Journal for articles on the matter, you'll discover that calcium is not the main -and probably not even the most important- factor. Vit D has turned out to be far more crucial. So no, you don't have to eat tons and tons of veggies. On the topic of grains Mercola is completely right, but he could have added the phytic acid content of grains as an other problem with grains. Phytic acid prevents the absorption of some important minerals (magnesium) which is of extreme importance for your osteoblasts, the ones that make your bone matter. In fact the ones that will repair your cavities if given the right material.
valuable info, have you got any references on the phytic acid thing?
I came to the same conclusion (milk and grains are probably devastating to your health) by realizing that grain/milk consumption is around for (only) 12000 years. Glad to see some scientific backup.
Your points are excellent...
Lactose Intolerance is related to pasterization many people currently theorize
I am lactose intolerant, however my nutritionist advised that I try some raw cheese. I was amazed to discover I can eat raw cheese without any problems!
Was there not recently an article on this site about cows that give slightly different types of milk? Older type breeds gave B, newer or hybrids gave A and the A was more likely to cause intolerance?
But that means you have to eat a kilo of turnip greens to get the calcium you would get from 3 glasses of milk.
I just dont think I could eat a kilo of greens a day, in theory its great, but in practise, dont you have a pill i could take?
I never thought I could get that many greens in my diet either, until just recently when I came across a book called, "Green for Life," by Victoria Boutenko. She emphasizes green smoothies that contain greens and fruits. The reviews of it on Amazon are pretty impressive and so I decided to give it a try. I bought a Vita-Mix blender, but any high power blender should work. This past week we've been drinking green smoothies and we love it! My young children even drink them, which is shocking. One doesn't like that it's green, but other than that, they will willingly drink it.
Boutenko says that the more you drink these, the more your body craves the greens. Therefore, your ratio of green vs. fruits in your smoothie will gradually change to more green, less fruit. We just started, so we'll see. But reviewers on Amazon seem to have those results, they say.
Worth giving a try. We love them and my family is not a fan of greens whatsoever. I'm the only one who will eat them, but now my family will drink them and I'm content with that.
http://www.youtube.com/watch?v=wzQrN-P1VsY (Interview 1) & http://www.youtube.com/watch?v=SYSm1lydbcQ (Interview 2)
http://www.youtube.com/watch?v=uUlJZD-RzEM (An example of green smoothies being made from her book.) ,
don't worry, you don't need to force yourself to eat that amount of greens. In fact, you'd get a sufficient amount of calcium on a high-protein meat-only diet.
Don't believe everything you read, not even what you read on this site. Ask yourself why things are the way they are and always listen to your body.
you are missing the point, I think.
Raw milk - especially organic milk - has bioavailable compounds, pasteurised milk is deficient in them.
Also - milk is a good source of calcium, BUT not neccessarily containing it in the right proportion with the other minerals and vitamins important for calcium regulation, even when raw.