Research
Micronutrients & recovery
Consumption of probiotic fermented milks and yoghurts is associated with improved bone mineral density (BMD) and a significantly reduced risk of osteoporosis and osteopenia, particularly in females.
Aim for at least one serving of yoghurt or fermented milk daily. This provides bio-available calcium and protein that support bone density. If you have lactose sensitivity, fermented options like yoghurt are often better tolerated than plain milk. For bone strength, combine this with weight-bearing exercise.
GoodSupportsHIGH confidence
Females with the greatest yoghurt intakes (>once per day serving) had 3.1–3.9% higher total hip and femoral neck BMD than those with the lowest (once per week serving/never)... Each unit increase in yoghurt consumption was linked to a 31% lower risk of osteopenia and a 39% lower risk of osteoporosis in females and a 52% lower risk of osteoporosis in males [40].
Why this rating
Supported by multiple cohort studies and one RCT, though mostly observational for long-term risk.
Source
Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential
Elena Hadjimbei et al. · Foods · 2022
narrative_reviewCited 180×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →