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Milk for Bone Health at All Ages

Our bones support us by protecting our brain, heart, and other organs from injury. That is why it’s never too early, or too late, to make bone health a priority.

Milk for Bone Health at All Ages

The makeup of the bones you have today is different from even one year ago. Bone building nutrients are crucial to promote bone health in childhood because bones are developing in size and density and growing. Peak bone development and density happens between 10 and 20 years of age and starts to slow down around age 30. In adulthood our bones stop growing, but continue to remodel and repair itself to maintain integrity. This continues into old age where we can lose bone density and be at risk for osteoporosis if nutrient needs are not met.

This chart explains the calcium requirements at different ages and the recommended servings of dairy to help achieve that goal.

AgeDaily Calcium RecommendationRecommended Daily Servings of Dairy
Infants 0-6 months200mgCalcium should come from formula or breast milk
Infants 7-12 months260mgSmall amounts of yogurt or cheese based on readiness. Milk can be introduced at 12 months
Children 1-3 years700mg12-23 months: 1.5 servings
2 years: 2 servings
3 years: 2.5 servings
Children 4-8 years1000mg2.5 servings
Children 9-18 years1,300mg3 servings
Adults 19-50 years1,000mg3 servings
Adults 51-70 yearsMale: 1,000mg
Female: 1,200mg		3 servings
Adults 70+ years1,200mg3 servings

Common serving sizes of dairy with approximate calcium amounts:

  • 1 cup (8oz) of milk 310mg
  • 1 cup of plain yogurt 266mg
  • 1 cup of Greek yogurt 304mg
  • 1 ounce cheddar cheese 204mg

(Source: USDA)

Related FAQs

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