Among calcium-rich food sources, milk and dairy products are considered the most easily absorbed and convenient choices, especially when supplemented properly.
Milk not only contains abundant calcium but also provides vitamin D and protein, factors that effectively support calcium absorption and metabolism. According to Dr. Heaney Robert, a nutritionist at Creighton University (USA), "milk calcium is often easier to absorb than plant-based calcium because milk contains a lot of lactose and amino acids that stimulate calcium transportation through the intestines". This is why milk is often prioritized in nutritional recommendations for all ages.
To supplement calcium effectively, you should first choose a milk product that suits your body. Lactose intolerant people can choose non-lactose calcium-rich milk, skim milk or yogurt, cheese, all of which are easy-to-absorb and diverse-taste calcium sources. Experts recommend dividing milk portions into smaller portions during the day instead of drinking a large amount at the same time to optimize absorption.
Another important point is to combine milk with vitamin D, a vitamin that helps the body absorb calcium better. Early morning sunlight is a natural source of vitamin D, and can also be supplemented through foods such as eggs, fatty fish or as prescribed by a doctor.
Dr. Michael Holick, a vitamin D expert at Boston University (USA), once emphasized that "vitamin D deficiency is the biggest barrier preventing calcium in milk from being absorbed effectively.
In addition to drinking milk, regular exercise, especially gravity exercises such as fast walking, jogging, rope jumping, helps stimulate bone cells to function more strongly. At the same time, you should limit consumption of high-caffeine and phosphate drinks such as carbonated soft drinks because they can hinder calcium absorption.
Supplementing calcium from milk is not just drinking one glass a day, but it is necessary to combine choosing the right product, combined with vitamin D and healthy living habits. Only then will bones and joints be better protected and overall health be sustainably improved.
