Calcium in milk is not easily completely soluble, so the digestive system has to work harder to absorb and metabolize it. Meanwhile, yogurt has an advantage thanks to its natural fermentation process. Lactic bacteria break down lactose and create lactic acid, which helps convert calcium from bonded form to free calcium ions that the body can absorb more easily.
Another advantage of yogurt is that it is suitable for people who are lactose intolerant. During fermentation, a portion of lactose is dissolved, helping to reduce the risk of bloating, diarrhea or intestinal discomfort commonly encountered when drinking milk. When the digestive system operates stably, the ability to absorb nutrients, including calcium, is also improved.
On average, a glass of yogurt of about 200 grams provides 220-260 mg of calcium, equivalent to about 25% of an adult's daily calcium needs. Although the content is not too outstanding, thanks to its good absorption, yogurt is still considered an effective source of calcium supplementation.
The body's bone metabolism process takes place according to its own biological rhythm. During the day, when people are moving, the bone mainly maintains a stable state to adapt to activities. However, the bone regeneration and recovery stage takes place more strongly in the evening.
From about 7 pm to 9 pm, bone metabolism activities increase significantly. This is also the time when parathyroid hormones are secreted more, helping to regulate calcium in the body, while promoting the absorption of calcium from food and bringing minerals into bones.
Eating a glass of yogurt 1-2 hours after dinner can help the body absorb calcium more effectively by about 15% compared to using it in the morning on an empty stomach. This difference, although not large in the short term, can bring significant benefits if maintained for a long time, contributing to improving bone density and supporting bone health.
