For decades, dairy has been celebrated as a key to strong bones—and for good reason. Milk and other dairy products are rich in nutrients that help build and maintain healthy bones across all stages of life.
But in Nigeria, where traditional eating habits vary widely and many people experience lactose intolerance, it’s important to look at dairy in context: what it offers, who benefits most, and how to enjoy it mindfully.
Dairy and Bone Health: What’s the Connection?
Dairy is naturally rich in calcium, vitamin D (when fortified), phosphorus, magnesium, zinc, and high-quality protein—a powerful combination that supports bone growth and repair.
These nutrients play vital roles in:
- Building strong bones during childhood and adolescence
- Preserving bone mass during adulthood
- Slowing bone loss as we age
- Reducing the risk of osteoporosis and fractures later in life
For those who digest dairy comfortably, it can be an effective and accessible way to meet daily bone-nutrient needs.
Types of Dairy in the Nigerian Diet
Dairy in Nigeria includes a blend of modern and traditional options. Each has its place and potential benefits:
- Milk (powdered, evaporated, or liquid): Often fortified and nutrient-dense
- Yogurt: A cultured dairy product that contains live probiotics and is often gentler on the stomach
- Cheese (including soft types like local wara): Provides protein and minerals
- Fermented milk drinks like nunu or other locally made variations: May be easier to digest due to natural fermentation
These can be enjoyed alone or as part of meals and snacks, offering flexibility in incorporating dairy into daily eating habits.
Who Benefits Most from Dairy?
While dairy isn’t essential for everyone, it can be beneficial for certain groups:
- Children and Teenagers: Critical years for bone development and achieving peak bone mass
- Pregnant and Breastfeeding Women: Support for maternal bones and baby’s skeletal growth
- Older Adults: Helps to reduce bone loss and maintain strength with age
- Anyone at Risk of Osteoporosis: Supports bone density and recovery
If dairy fits comfortably into a person’s diet, it can make a valuable contribution to lifelong bone health.
Understanding Lactose Intolerance
Many Nigerians suffer from lactose intolerance, a condition caused by the body's insufficient production of lactase, the enzyme required for digesting milk sugar (lactose).
Symptoms may include bloating, stomach cramps, gas, or diarrhea after consuming dairy. This doesn’t mean dairy must be avoided completely. For many, it’s about finding the right type and amount.
Tips for Enjoying Dairy Comfortably (If You’re Sensitive)
If you suspect lactose intolerance but still want to include dairy in your diet, here are some gentle approaches:
- Start small: Moderate portions are often better tolerated
- Pair with food: Eating dairy with other foods can slow digestion
- Try fermented options: Yogurt and fermented milk drinks may be easier to digest
- Space it out: Spreading intake across meals can reduce discomfort
Listening to your body is key. For those who tolerate dairy well, there’s no reason to avoid it. For those who don’t, small adjustments may still allow room for it in a balanced way.
How Much Is Enough?
While Nigeria doesn't have official daily targets for calcium and vitamin D, international guidelines offer a helpful reference:
| Age Group | Calcium (mg/day) | Vitamin D (IU/day) |
| Children (1–3 years) | 700 | 600 |
| Children (4–8 years) | 1,000 | 600 |
| Teens (9–18 years) | 1,300 | 600 |
| Adults (19–50 years) | 1,000 | 600 |
| Adults (51+ years) | 1,200 | 800 |
| Pregnant/Breastfeeding | 1,000 | 600 |
A typical glass of milk (240ml) provides about 300mg of calcium, a solid contribution toward daily needs. Other dairy products, such as yogurt and cheese, offer additional options for variety.
Final Thought: Milk Isn’t Mandatory, but It Can Be Meaningful
Dairy isn’t for everyone—and that’s okay. But for many Nigerians, especially those who can tolerate it well, milk and dairy products offer a nutrient-rich, practical way to support bone health.
Rather than viewing dairy as a must-have or a villain, it’s better to see it as one of many valuable tools for strong bones—especially when chosen and enjoyed wisely.
Tip of the Day:
If dairy works for you, include it mindfully as part of your bone health strategy—especially during the key stages of growth, pregnancy, and aging.
Myth Buster:
You don’t need to drink milk every day to have strong bones, but if you enjoy it and digest it well, it can help.