Yogurt (as part of the dairy product group) is recommended in many dietary guidelines because of its nutrient content essential for bone health.
Yogurt is rich in elements essential for bone health
Dairy products including yogurt are rich in protein and several micronutrients important for bone health – phosphorus, potassium, vitamin D (when fortified) and most notably calcium.
In addition, yogurts containing live bacteria and those with added prebiotics – food ingredients that promote the growth or activity of beneficial microorganisms – may benefit bone health by modifying the gut microbiota and increasing calcium absorption.
Yogurt is linked to healthy growth of bones during childhood and adolescence
- In a study in China, adding one serving of yogurt to the usual diet of preschool children for 5 days each week over 9 months promoted growth (height and weight gain) and significantly increased bone mineral density compared with children not receiving yogurt supplementation.
- Consumption of fermented dairy products, such as yogurt, is associated with improved bone health,
particularly bone mineral density, in children and teenagers.
“For most age groups, it is difficult to meet the nutrient requirements for healthy bones without three servings of dairy products each day.”
Yogurt is associated with stronger bones and better physical function in older people
Increasing yogurt consumption could be a convenient way of improving the nutritional status and health of older adults, including their bone health.
The association between yogurt consumption and bone health was investigated in a study of people aged over 60 years. Results showed:
- Women who frequently ate yogurt (more than one serving per day) had stronger bones than those who rarely or never ate yogurt (less than one serving per week). Total hip and femoral neck bone mineral density was 3.1–3.9% higher among frequent yogurt consumers.
- In men, vertebral bone mineral density was 4.1% higher in low-yogurt consumers compared with non-consumers. High-yogurt consumers were found to have 12.9% higher mean vitamin D concentrations than low-/non-consumers. A potential protective effect on bone was supported by changes in levels of the bone biomarker TRAP 5b (tartrate-resistant acid phosphatase 5b), a direct marker of osteoclasts – bone cells involved in the maintenance and repair of bone.
- Compared with low-/non-consumers, women who often ate yogurt had better scores for daily living activities and physical self-maintenance.
Yogurt may reduce the risk of hip fracture
Available evidence suggests that yogurt is associated with a lower risk of hip fracture in older adults.
- Improving calcium and protein intakes with dairy foods (milk, yogurt and cheese) reduces the risk of all bone fractures occurring in older care residents by one-third.
- A meta-analysis reported that a higher intake of yogurt was associated with a 25% reduction in hip fracture risk when compared with low intake.
- A study in middle-aged and elderly Swedish women showed that low intake of fermented milk products (yogurt and soured milk) was associated with high rates of hip fracture.
- Hip fracture rates were lowest among women with a high intake of fermented milk products in combination with a high intake of fruit and vegetables.
Yogurt could reduce the risk of osteoporosis
In people over the age of 60 years, statistical modelling of yogurt intake and bone health predicted that each increase of one serving per week of yogurt intake was associated with a 39% lower risk of osteoporosis in women and a 52% lower risk in men.
Encouraging older people to eat yogurt more often, particularly vitamin D- and calcium-fortified yogurt, may be a valuable public health strategy to stave off osteoporosis.
Yogurt is recommended as part of a healthy diet
Many international advisory boards recommend the consumption of dairy products in amounts equivalent to 400–500 mL (~14–17 fluid ounces) milk per day. By consuming three servings of dairy products per day, the recommended daily intakes of nutrients essential for good bone health may be readily achieved.
Several countries include yogurt (as part of dairy products) in their dietary guidelines. These include, among others, the USA, Canada, Japan, the UK, Australia, Switzerland, Sweden, and Portugal.
“Yogurt is rich in protein, calcium, and several micronutrients important for bone health at all ages but particularly during childhood growth phases, and in later life to maintain stronger bones and physical function, and to reduce risk of falls and fractures.”
References:
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