Our grandmothers knew that milk helped build healthy bones, and they were absolutely right — milk is an excellent source of essential vitamins and nutrients including calcium and vitamin D that are critical for bone health.
But thanks to modern research, we now have an even better understanding of how to support growing bones through a well-rounded diet and healthy habits.
Parents of daughters (and kids assigned female at birth), in particular, should pay attention to bone health as girls face a higher risk of osteoporosis later in life. Experts also say that girls drink less milk than boys — missing out on the calcium they need.
We asked Dr. Gayle Shipp, Registered Dietitian Nutritionist at Charles Stewart Mott Department of Public Health at Michigan State University College of Human Medicine, what parents need to know now to help their kids build a strong foundation for lifelong bone health. Here’s what she shared:
The science of strong bones
Bones are living tissues that grow and change continuously until our mid-20s. As Shipp explains, “You don’t stop developing all your bones until your mid-to-late 20s. This is also a time when your bones reach their maximum strength and density.”
During childhood and adolescence, the body is actively building bone mass, making this a critical time to focus on nutrition and physical activity. By maximizing peak bone mass early, you reduce the risk of fractures and osteoporosis later in life.
New findings
Vitamin D plays a more significant role than previously thought. It not only promotes bone growth and density but also aids in immune and neuromuscular functions. Modern diets often miss key nutrients, contributing to deficiencies, especially in vitamin D, says Shipp.
What kids need today for healthy bones
Strong bones require the right combination of nutrients and activities:
Key nutrients
- Calcium: Essential for bone formation. Milk and other dairy products like yogurt and cheese are among the best sources of calcium. Fortified options such as cereals can also contribute.
- Vitamin D: Supports calcium absorption and is found in fortified milk, dairy products, fish, eggs, and from sunlight exposure.
- Magnesium: Found in nuts, seeds, whole grains and leafy greens, magnesium plays an important role in bone structure.
Dr. Shipp highlights the importance of a food-first approach. “Try to get most of your nutrients from food. Milk, in particular, provides calcium and vitamin D, which go hand-in-hand in promoting bone health,” she explains.
Physical activity
Weight-bearing exercises such as walking, running and dancing strengthen bones. Even simple outdoor play helps. However, over-exercising or under-eating can negatively affect bone health, especially for adolescent girls.
Busting myths about bone health
- Myth: Bones stop growing after childhood.
Truth: Bone development continues until your mid-20s, making it critical to maintain good habits throughout adolescence.
- Myth: Milk is the only source of calcium.
Truth: While milk is one of the best and most accessible sources of calcium, there are other options like fortified foods, fish and leafy greens — but it takes 10 cups of raw spinach to equal the calcium in just one 8-ounce serving of low fat milk. Including a variety of foods in your child’s diet ensures they get all the nutrients they need for strong bones.
- Myth: Supplements are the best way to meet nutrient needs.
Truth: Supplements can help fill gaps but should be used only under a doctor’s guidance. Over-supplementation, particularly with fat-soluble vitamins like vitamin D, can lead to toxicity.
Healthy bones action plan for parents
Building strong bones for life starts with simple, intentional habits.
- Focus on nutrition: Incorporate calcium- and vitamin D-rich foods into your family’s meals. Milk and other dairy products are some of the easiest and most effective sources of these nutrients.
- Encourage physical activity: Promote activities like running, dancing or sports that engage muscles and bones. Shipp recommends following guidelines for physical activity, which includes 60-minutes a day for kids ages 6 and older.
- Model healthy habits: Kids watch what parents do, so eating a variety of nutrient-dense foods and staying active sets a powerful example.
- Educate your kids: Help them understand why bone health matters and how the choices they make now impact their future.
“What you’re doing now can impact your health later,” says Shipp. By starting early, you can set your daughter on the path to lifelong strength and vitality.
This content is sponsored by United Dairy Industry of Michigan / Milk Means More. Learn more at milkmeansmore.org. Find more articles like this at Metro Parent’s How to Get Kids to Eat Healthy.
