May is Women’s Health Month — a time to highlight the important role nutrition plays in supporting women at every stage of life. From the teenage years through menopause and beyond, nutrient needs shift, but one thing remains consistent: building and maintaining strong bones, muscles and overall health require a steady foundation of key nutrients. Dairy foods such as milk, yogurt and cheese provide a unique package of calcium, vitamin D, high-quality protein and other essential nutrients that support women’s health across the lifespan.

The foundation for lifelong bone health begins early. Nearly 90% of peak bone mass is built by the late teen years, making adolescence a critical time for calcium and vitamin D intake. However, many teen girls fall short of meeting recommended calcium levels. Milk, yogurt and cheese provide calcium, phosphorus and protein, which all work together to build strong bones. Establishing consistent dairy habits during these years can help reduce the risk of osteoporosis later in life. 

During the childbearing years, women’s bodies require adequate protein and essential nutrients to support overall health, and, during pregnancy, fetal growth and development. Dairy foods provide high-quality protein with all nine essential amino acids and are a major source of iodine in the American diet, a nutrient important for thyroid function and fetal growth. Simple additions to meals, such as a yogurt parfait at breakfast or a smoothie made with milk, can help women meet their daily nutrient needs. 

As women enter their 30s and 40s, maintaining muscle mass becomes increasingly important. Women naturally begin to lose muscle with age, and adequate protein intake combined with strength-building activity can help preserve lean body mass. Dairy protein contains leucine, an amino acid that helps stimulate muscle protein synthesis. Including protein-rich foods at meals, especially breakfast, may also support steady energy levels and appetite control throughout the day. 

During perimenopause and menopause, declining estrogen levels can accelerate bone loss, increasing the risk of osteoporosis. Adequate calcium, vitamin D and protein become even more important to help slow this process. In addition, nutrients found in milk, such as potassium, support healthy blood pressure, an important consideration since heart disease remains the leading cause of death among women. By incorporating nutrient-rich dairy foods as part of a balanced eating pattern, women can take meaningful steps to support strength, vitality and long-term health at every stage of life.