Fact Check: Can eating yoghurt make your bones stronger?

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Last Updated on July 5, 2022 by Neelam Singh

Quick Take

A social media post claims eating yoghurt makes bones stronger. We fact-checked and found the claim to be Half True.

The Claim

An Instagram post claims, ‘Why You Should Eat Yoghurt Daily’ by listing five benefits. In the third point, the social media post claims yoghurt makes ‘Stronger Bones’.

Fact Check

What is yoghurt?

Yoghurt is produced by the bacterial fermentation of milk. The yoghurt mostly contains Lactobacillus delbrueckii subsp. Bulgaricus, Streptococcus thermophilus and other lactobacilli and bifidobacteria. These bacterial cultures make yoghurt a potential source of probiotics.

A (2017) study also suggests that yoghurt ‘is a nutrient-dense food that is a good source of dairy protein, calcium, magnesium, vitamin B-12, conjugated linoleic acid, and other key fatty acids. 

Can eating yoghurt make your bones stronger?

To a certain extent. Yoghurt can be an important source of protein and calcium for strengthening bone and muscle health. The probiotics in yoghurt can improve both bone metabolism and bone mass density. A (2014) study suggests that regular consumption of probiotics can improve bone mass density in postmenopausal women.

General Physician Dr Kashyap Dakshini, says “The emerging evidence suggests that consumption of milk and milk products/fermented milk products (FMP) like yogurt may be positively associated with improved bone mineral density (BMD) and better bone health outcomes in elderly men and postmenopausal women. Individuals consuming high amounts of dairy products can have a better protein, calcium, vitamin D, magnesium and phosphorus profile as compared to those who consume low amounts of dairy products. Calcium, magnesium, and phosphorus can improve bone mass and bone mineral density by contributing to the calcification and strengthening of bones”.

Dr Dakshini also adds, “There is also evidence from prospective cohort studies indicating that the highest level of yogurt consumption compared with the lowest intake category was associated with a reduced risk of hip fracture, however, the quality of evidence is low for this”.

As available evidence suggests yoghurt improves bone density, we researched to find if yoghurt equally improves bone mass density throughout the body. A (2013) study showed ‘Milk and yogurt intakes were associated with hip but not spine BMD, while cream may adversely influence BMD. Thus, not all dairy products are equally beneficial for the skeleton’. This study further recommends ‘suggestive fracture results for milk and yogurt intakes need further confirmation’.

We asked Dr Dakshini whether excess consumption of yoghurt is harmful. To this he said “While we all know that excess of everything is bad, yogurt is no exception. It’s safe to have plain yogurt in limited proportions. Excess yogurt may lead to weight gain and increased risk of diabetes or metabolic syndrome, especially if the yogurt is flavoured or sweetened”. 

This harmful effect of eating too much yoghurt has further been confirmed by Clinical Dietitian and Nutritionist Atasi Konar. She said, “Eating lots of yoghurt can add more than 500 calories and close to 100 grams of sugar to your diet every day — a combination that can lead to unwanted weight gain and worsened heart health. Women may be at a higher risk for cardiovascular events if they eat large amounts of full-fat yogurt. Harvard University health researchers recommend that women limit their dairy consumption to no more than two servings per day, since the potential risks of dairy, including the tie to ovarian cancer, can outweigh the potential advantages. Galactose, a type of sugar found in yogurt and produced from lactose, also has a potential association with ovarian cancer.”

Besides this, Dt. Konar also claimed that “For age group between 19 to 50 (70 for men), the recommended dietary allowance (RDA) is 1,000 mg of calcium per day. It increases to 1200 mg /day for women after age 50 and men after 70”. It does not seem possible that yoghurt alone can meet this calcium demand. 

We asked Dietitian Priyanka to suggest the quantity of yoghurt which is sufficient enough for all age groups. To this, she said, “100g of yoghurt has 110mg of calcium, so it adds to the daily calcium needs of a person. Adults and elders can take 250mg of yoghurt daily. Whereas infants and children can eat a bit more but not too much”.

THIP MEDIA TAKE: The available evidence only suggest that yoghurt may improve bone mass density in certain areas of the body. Hence, more clinical trials are needed to understand the exact compounds of yoghurt that improves bone health along with their followed mechanism. 

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer
Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can further read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Aditi Gangal
Aditi Gangal
A science graduate by education and a content writer by profession, Aditi prefers doing research and analysis at THIP. With a keen eye for detail, she works as a responsible fact checker who sincerely analyses fake news. A proactive and confident writer, she enjoys writing on health and wellbeing.

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Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

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Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on July 5, 2022 by Neelam Singh

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

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