Micronutrients & recovery

Dairy consumption improves bone mineral density (BMD) and reduces fracture risk in adults, primarily through high calcium bioavailability and protein-mediated IGF-1 stimulation, whereas plant-based alternatives generally fail to provide equivalent calcium and protein levels.

To support bone health and reduce fracture risk, prioritize dairy products like milk, yogurt, and cheese. They offer superior calcium bioavailability and protein (stimulating IGF-1) compared to plant-based alternatives. If you have lactose intolerance, choose lactose-free milk or aged cheeses. If you are concerned about heart health, know that current evidence does not support avoiding dairy fat, and low-fat dairy may actually help lower blood pressure. Aim to meet daily calcium recommendations (1000-1300 mg) through these foods, ideally combined with adequate Vitamin D.