Calcium-rich drinks include:
Milk and dairy products
Fresh milk, yogurt and unsweetened Greek yogurt are rich sources of natural calcium, and also contain protein, vitamin D, K and probiotics.
According to the US Dietary Guidelines nutrition table, 1 glass of milk with about 300 mg of calcium, 1⁄2 glass of yogurt brings 150-250 mg of calcium.
In addition, dairy calcium has an absorption rate of about 30%, higher than most plant sources.
NIH ODS research shows that most of the calcium needed comes from dairy products and foods with calcium supplements.
Plant milk (soya, almonds) increases calcium
For people with lactose intolerance or on a vegan diet, soy milk, almonds, and calcium-fortified rice are good alternatives.
This drink, if supplemented with calcium (calcium citrate Malate), can provide 150-300 mg/ly, equivalent to cow's milk.
Note, you should check the label to avoid unwanted sugar, salt or additive products.
Calcium-fortified fruit juice
Orange and apple juice are supplemented with calcium, usually calcium citrate, providing about 150-175 mg/1⁄2 ly (120ml).
Calcium in the form of citrate is well absorbed in the environment without strong stomach acid, suitable for middle-aged and elderly people.
However, priority should be given to types that do not add sugar, because sugar can hinder absorption and cause unnecessary calorie increases.
C shot of "fish milk"
Although not a drink, a boiled broth made from fish with soft bone broth can become a calcium-rich drink.
For example, 1 ounce (28 g) of canned sardines can provide about 100 mg of calcium.
When cooking soup or using stewed water, calcium from bones is transferred into the water and easily absorbed. Adding a little green vegetable or kelp will increase nutritional value.
Daily calcium needs of adults from 700-1000 mg:
1 glass of milk (300 mg)
1⁄2 glass of soy milk or supplemented orange milk (150-175 mg)
1⁄2 glass of bone broth/fish (100 mg).
Priority should be given to combining drinks that act as supplements (~550-600 mg). Coordinate with additional foods such as leafy vegetables, sesame seeds, tofu to achieve enough RDI.
When to be cautious
People at risk of kidney stones and excess calcium at >1500 mg/day should be careful because it can cause constipation and mineral imbalance.
Drinking too much sweetened milk, soy milk or sugary fruit juice can cause excess calories and unstable blood sugar.
Vitamin D should be supplemented in parallel to increase the effectiveness of calcium absorption, and prioritize foods over functional foods.
