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By Lou Mudge published 17 June 22

Is milk good for your teeth – and does it build stronger bones? We separate fact from fiction

When you think about strong teeth and bones you probably think about cow's milk. But is milk good for your teeth, or are there ways that it can harm them? 

With more people opting for a plant-based diet, vegan alternatives to cow’s milk (that have a similar nutritional make-up) are in demand. But the vegan diet is more accessible than ever, and many vegan staples, such as tempeh, are rich in calcium, meaning you don’t need to rely on cow’s milk to get your daily dose. 

We’ve spoken to the experts about how milk can affect dental health and collected their best oral care tips for a healthy, happy mouth. If you’re looking to upgrade your oral hygiene routine, our guide to the best electric toothbrushes has a variety of options to suit a range of consumers too.

Milk is an excellent source of calcium and phosphorus, which are minerals the body uses for the maintenance of bones and teeth. They are also used for muscle contractions (including your heartbeat) and for normal blood clotting. Calcium is the most abundant mineral found in the body, and 98% of it is stored in our skeleton, which our body uses as a reservoir for the constant remodeling of our bones throughout our lives. For good dental health, you need to ensure that you are consuming enough calcium each day to replenish this reservoir, as this is what your body uses to make enamel and dentin. 

Have a look at our feature on 'are teeth considered bones?' for more information about how teeth differ from the rest of the skeleton.

Dentist Dr Sunita De Zoysa explains that milk is rich in a variety of minerals that help to contribute to good dental health. “Milk contains several useful minerals, vitamins and proteins, which makes it a fantastic drink for your health and teeth,” she says. “Milk also contains casein proteins that form a protective film on the surface of your teeth, acting to protect against decay. It also contains vitamin D, which helps with the absorption of calcium and phosphorus from your diet, as well as helping to repair damaged dentin and fighting against gum disease by aiding the immune system and reducing gum inflammation.”

You can read more about is teeth whitening safe if you're concerned you are damaging your teeth through whitening. 

As well as being calcium-rich, milk is high in a sugar called lactose (which some people can’t digest). If consumed too close to bedtime and without brushing your teeth, these sugars will act like any other sugar and contribute to the development of tooth decay. The bacteria in our mouths love sugar, and they produce acids that dissolve the enamel over time, which is why it’s recommended that you brush your teeth right before bed. 

Dr Tarun Nagpal, a Doctify (opens in new tab) -reviewed dentist, explains that calcium is important for growing children. “Cow's milk is a great source of calcium, which is essential during infancy for growth and development of your teeth and bones,” he says. “When we are adults and our teeth are fully formed the benefit of milk becomes more superficial, rather than a necessity.” 

De Zoysa also says that milk is useful as an enamel-protective drink if consumed after a meal. “One of the most important things about milk is that it helps to neutralize acid or sugar attacks, so it's a helpful drink to have just after a meal or snack,” she says. “As a dairy product it also stimulates saliva production, which due to its composition, has antimicrobial properties and neutralizing ability, and is helpful in preventing tooth decay and gum disease.”

While milk is the most well known source of calcium, many foods contain the mineral in abundance. Some, such as meat alternatives and dairy-free milk, are fortified with calcium; oat milk and coconut milk are good plant-based alternatives to cow’s milk. 

Some dairy-free sources of calcium include: 

De Zoysa says that milk is considered a good drink for your teeth because of the bioavailability of the calcium it contains. “Milk, like other dairy products, is an easy source of calcium and the type found in milk is easily absorbed by the body,” she says. “Other dairy products, such as milk and cheese, also contain easily absorbed calcium. Low-fat dairy options often contain a similar level of calcium.” 

She adds: “If you are allergic to cow’s milk or have a lactose intolerance, there are alternative sources of calcium, including calcium-fortified drinks and food (eg soy milk, almond milk, cereals), dark green leafy vegetables (eg kale, spinach), and soybeans.”

Dr De Zoysa gave LiveScience her top tips for good oral hygiene:

Lou Mudge is a health writer based in Bath, United Kingdom for Future PLC. She holds an undergraduate degree in creative writing from Bath Spa University, and her work has appeared in Live Science, Tom's Guide, Fit & Well, Coach, T3, and Tech Radar, among others. She regularly writes about health and fitness-related topics such as air quality, gut health, diet and nutrition and the impacts these things have on our lives. 

She has worked for the University of Bath on a chemistry research project and produced a short book in collaboration with the department of education at Bath Spa University. 

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