Got Truth? Rethinking Dairy, Calcium, and Bone Health

Nov 3, 2025

Guest

Elizabeth Boham

Guest

David Ludwig

Dr. David S. Ludwig, an endocrinologist from Harvard, and Dr. Elizabeth Boham, a functional medicine physician, challenge the long-standing belief that milk is essential for strong bones. They discuss the political influences behind dairy guidelines and argue that calcium needs may be lower than commonly thought. The duo highlights potential digestive issues from dairy and emphasizes the importance of lifestyle choices and non-dairy calcium sources, like leafy greens and fish, for maintaining bone health.

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INSIGHT

Milk Is Not Essential For Bone Health

Milk is not required for healthy growth or strong bones because most of the world doesn't consume dairy after weaning.
David Ludwig explains population data show humans can thrive with little or no milk intake.

INSIGHT

Calcium Needs Are Overstated

Calcium requirements are likely much lower than U.S. guidelines and short-term balance studies overestimate needs.
Ludwig suggests 500–600 mg/day suffices for most people and can be met with leafy greens and small fish.

INSIGHT

More Milk May Mean Higher Fracture Risk

Higher milk intake in childhood may increase adult height and thus fracture risk rather than protect bones.
Ludwig notes transient calcium gains in short-term studies don't create a lifelong calcium 'bank.'

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Milk has long been sold as the key to strong bones, but research challenges that claim: many people don’t tolerate dairy, calcium needs are lower than advertised, and higher milk intake doesn’t necessarily prevent fractures. Politics and industry marketing helped set “three glasses a day,” even though healthy bones depend more on overall diet and lifestyle—things like vitamin D, movement, and avoiding soda, excess sugar, and stress that drive calcium loss. Dairy may be helpful for some diets, but it can also trigger bloating, acne, congestion, or digestive issues. The good news is that strong bones and good nutrition are still very doable without cow’s milk—think leafy greens, sardines, almonds, chia, and sunshine for vitamin D.

In this episode, I discuss, along with Dr. David Ludwig and Dr. Elizabeth Boham why bone health depends more on diet, lifestyle, and nutrient balance than on dairy.

David S. Ludwig, MD, PhD, is an endocrinologist and researcher at Boston Children’s Hospital, Professor of Pediatrics at Harvard Medical School, and Professor of Nutrition at the Harvard T.H. Chan School of Public Health. He co-directs the New Balance Foundation Obesity Prevention Center and founded the Optimal Weight for Life (OWL) program, one of the nation’s largest clinics for children with obesity. For over 25 years, Dr. Ludwig has studied how diet composition affects metabolism, body weight, and chronic disease risk, focusing on low glycemic index, low-carbohydrate, and ketogenic diets. Called an “obesity warrior” by Time Magazine, he has championed policy changes to improve the food environment. A Principal Investigator on numerous NIH and philanthropic grants, Dr. Ludwig has published over 200 scientific articles and three books for the public, including the #1 New York Times bestseller Always, Hungry?

Dr. Elizabeth Boham is Board Certified in Family Medicine from Albany Medical School, and she is an Institute for Functional Medicine Certified Practitioner and the Medical Director of The UltraWellness Center. Dr. Boham lectures on a variety of topics, including Women’s Health and Breast Cancer Prevention, insulin resistance, heart health, weight control and allergies. She is on the faculty for the Institute for Functional Medicine.

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Full-length episodes can be found here:
Why Most Everything We Were Told About Dairy Is Wrong

Is It Okay To Eat Cheese And What Types Of Dairy Should You Avoid?

Is Lactose Intolerance Causing Your Gut Issues?