Dairy products are the best sources of calcium, and calcium is the main mineral in bones. For this reason, health authorities recommend consuming dairy products every day. But many people wonder whether they really need dairy in their diet. While humans don't necessarily need dairy, it can be beneficial for those who do not get enough calcium from other foods. Osteoporosis is a progressive disease where bones deteriorate over time, losing mass and minerals. Women are more likely to develop osteoporosis than men, especially after menopause. Despite dairy being rich in calcium, some believe its high protein content might cause osteoporosis. However, scientific studies show that increased protein intake is beneficial for bone health. Dairy is not only rich in calcium but also contains large amounts of protein and phosphorus, all important for bone health. Although some observational studies show no benefits or even harm from dairy, most show a clear association between high dairy intake and reduced risk of osteoporosis. Randomized controlled trials (scientific experiments) show that dairy or calcium supplements are effective for bone health. Dairy improves bone health across all age groups. Milk fortified with vitamin D is even more effective, but be cautious with calcium supplements as some studies link them to increased heart attack risk. It's best to get calcium from dairy or other calcium-rich foods like leafy greens and fish.