This simple food can strengthen your bones more than milk, say experts

For decades, milk has enjoyed the reputation of being the ultimate bone-strengthening food. But nutrition experts are now drawing attention to a humble ingredient that may offer even more powerful support for your bones: cottage cheese. Light, versatile and nutrient-rich, this everyday food could be one of the most effective additions to your diet if you’re trying to build or maintain bone strength at any age.

A recent Prevention report highlights how simple dietary choices influence bone health, especially as bone loss begins to accelerate after the age of 50.

Why Bone Health Needs More Attention

According to the National Council on Ageing, people start losing bone density more rapidly after 50, increasing the risk of osteopenia and osteoporosis. Women are at even greater risk. The Bone Health and Osteoporosis Foundation notes that post-menopausal women can lose up to 20% of their bone density in the years following menopause.

This is why experts emphasise starting bone-supporting habits early — ideally in your 20s and 30s — and maintaining them throughout life.

Also Read: Build stronger bones in just 30 days: The complete nutrition guide

The Key Nutrients Your Bones Require

Amy Davis, a registered dietitian, explained to Prevention that healthy bones depend on a mix of nutrients:

• Calcium


• Vitamin D


• Magnesium


• Vitamin K


• Protein

These nutrients work together to maintain bone formation, density, and muscle mass. Calcium serves as the foundation for bone tissue, while protein helps keep the existing structure intact.

Vitamin D improves calcium absorption, and magnesium and vitamin K help strengthen the bone matrix.

The Surprising Bone Booster: Cottage Cheese

Among foods rich in these nutrients, cottage cheese stands out for its concentrated benefits. “Cottage cheese is an excellent source of protein and calcium,” Daniel Wiznia, orthopaedics expert at Yale School of Medicine, told Prevention.

Cottage cheese offers more than just these well-known nutrients for long-term bone health. A study in Molecules points out that selenium plays a part in maintaining bone mineral density. Research in Frontiers in Endocrinology connects magnesium to better bone development and slower osteoporosis progression.

This rich blend of nutrients makes cottage cheese a straightforward but effective addition to a daily diet aimed at strengthening bones — as your body's needs change with age.

For those who like to mix things up, you can pair cottage cheese with other foods that support bone health such as:

• Leafy greens such as kale, spinach


• Fish high in fat, like salmon and sardines


• Nuts and seeds


• Figs and other fruits that have been dried


• Tofu or products made from soy


• Eggs