The Best Milk for Bone Health in Women Over 50—and Why Goat Milk is the GOAT
Plus see a simple (and delicious!) bone-building smoothie recipe
Brimming with nutrients like calcium, potassium and vitamin D, milk really does do your body good. But what is the very best type of milk for bone health and muscle strength? A new animal study in Food Science & Nutrition points to goat’s milk fortified with calcium and vitamin D. We asked a leading dietician to weigh in on whether goat’s milk really is, well, the GOAT, when it comes to preventing age-related bone loss—as well as how to tap the health benefits of the other members of the milk family.
Why goat’s milk is best for bone health
The study looked at four types of milk—goat whole milk, goat low-fat milk, goat low-fat milk fortified with vitamin D and calcium and finally, bovine (cow) whole milk. Though each one boosted bone health and muscle strength in mice, the fortified low-fat goat milk was the clear winner when it comes to fighting sarcopenia, the loss of bone and muscle mass as we age.
What makes low-fat goat’s milk the GOAT—possibly the greatest (milk) of all time? “[It’s] naturally rich in phosphorus and calcium with higher levels [of these nutrients] than cow’s milk and higher bioavailability—which means the body can absorb and utilize the nutrients more efficiently,” explains dietician Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes.
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“When fortified with vitamin D, goat’s milk can further help support bone strength by optimizing calcium absorption and bone mineralization,” she continues. “Based on the results from this recent study, goat’s milk may have a greater benefit on muscle regeneration than bovine milk. And since reduced inflammation and increased muscle tissue may aid bone preservation as we age, it makes sense that goat’s milk can help support overall bone health throughout life.”
That’s especially important for women over 50, since the decline in estrogen that occurs during menopause can increase the risk of osteoporosis (weak or brittle bones) and fractures.
Beyond goat’s milk: The benefits of other types of milk
Goat’s milk isn’t the only game in town, of course. And if you’re not a fan of it or it’s hard to find in your local supermarket, Palinski-Wade recommends the following options:
Cow’s milk is rich in calcium
This is a great choice when it comes to bone health, as it provides a good source of calcium along with protein, phosphorus and—when fortified—vitamin D, she notes. “The fat and protein in whole and low-fat varieties also increase satiety, potentially warding off cravings.”
Soy milk has plant-based protein
Soy can be beneficial if you’re looking for a plant-based milk, Palinski-Wade says. “It provides quality protein—about the same amount as dairy milk—and when fortified, it can support bone density as well. Isoflavones in soy milk may also have estrogen-like effects that may help reduce bone loss, particularly in postmenopausal women.”
Almond milk is lower in calories
While lower in protein and bone-building nutrients than cow’s milk, when fortified, almond milk can offer a variety of benefits for bone health, Palinski-Wade says. “It’s also a lower-calorie option for those who are watching their weight or overall calorie intake.” (Learn more about the best milk for weight loss here.)
Bone-building goat’s milk smoothie recipe
Why settle for ho-hum goat’s milk (or any milk for that matter!) when you can jazz it up in a nutrient-rich smoothie? “Try blending up a delicious prune smoothie” to increase your milk intake while protecting your bones, suggests Palinksi-Wade.
“The prunes add natural sweetness without added sugar, plus they provide fiber to support digestion. In fact, studies show eating just five to six prunes per day may help protect against bone loss. Pairing the bone-boosting benefits of prunes with calcium-rich goat’s milk makes this smoothie a tasty way to support strong bones—and you can enjoy it every day.” In a blender, combine the following ingredients:
- 1 cup goat milk
- ¼ cup prunes
- ½ cup blueberries
- 1 tsp. chia seeds
- 1 cup ice
Blitz together, toast to good bone health and enjoy!
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