What is a calcium fortified drink?
Calcium fortification is the process of adding calcium to foods and beverages that don’t naturally contain it or contain it in small amounts. The goal is to enhance the nutritional value and help consumers meet their daily calcium requirements, which is crucial for building and maintaining strong bones. Fortified drinks are particularly beneficial for individuals who do not consume enough calcium through their regular diet, such as those with lactose intolerance or those following a vegan or dairy-free lifestyle. While cow's milk is naturally rich in calcium, fortified beverages offer accessible alternatives with comparable calcium levels per serving. The effectiveness of calcium-fortified products often depends on the added calcium form and the presence of other nutrients, like vitamin D, that aid absorption.
Types of calcium fortified drinks
Fortified beverages come in many forms, offering a variety of flavors and nutritional profiles. For those avoiding dairy, plant-based milks are a popular choice. Orange juice is another well-known alternative for increasing calcium intake.
Plant-based milks
- Soy Milk: Often seen as one of the most nutritionally complete plant-based options, fortified soy milk contains calcium and a good amount of protein, making its profile similar to that of cow's milk. A typical 8-ounce serving can contain around 300 mg of calcium, though some naturally occurring compounds may slightly inhibit absorption.
- Almond Milk: Unsweetened almond milk is naturally low in calories and a good source of vitamin E. Fortified versions can contain substantial calcium levels, sometimes even more than dairy milk. For example, one cup can provide around 422 mg of calcium, almost half of the daily recommended allowance for adults.
- Oat Milk: Known for its creamy texture and versatility, fortified oat milk is a great source of fiber and is often enriched with calcium, vitamin D, and B vitamins. The calcium level in fortified versions is comparable to that of dairy milk.
- Coconut Milk: While naturally low in calcium, coconut milk is often fortified to be a dairy-free source. Brands like Alpro and Koko Dairy Free offer fortified options that provide essential vitamins and minerals.
Fortified juices
- Orange Juice: Many orange juice brands are fortified with calcium and vitamin D, making them a convenient way to boost your daily intake. An 8-ounce glass can contain around 350 mg of calcium, similar to a serving of milk. Studies have also shown that the calcium in fortified orange juice is well-absorbed.
- Grapefruit Juice: Similar to orange juice, some brands fortify grapefruit juice with calcium. One cup of fortified grapefruit juice can provide around 350 mg of calcium.
Comparing calcium fortified drinks
When choosing a fortified drink, it's helpful to compare their nutritional content. Here is a table comparing different types of fortified beverages based on typical 8-ounce servings.
| Beverage | Typical Calcium Content (per 8 oz) | Additional Nutrients | Pros | Cons |
|---|---|---|---|---|
| Fortified Soy Milk | ~300 mg | Protein, Vitamin D, B12 | Rich, creamy texture; high protein for a plant milk | Contains phytoestrogens; calcium absorption can be slightly inhibited by phytates |
| Fortified Almond Milk | 200–450 mg | Vitamin E, Vitamin D | Lower in calories than dairy milk; good source of vitamin E | Can be low in protein; sometimes watery consistency |
| Fortified Oat Milk | 300–400 mg | Fiber, B vitamins, Vitamin D | Creamy texture is great for coffee and cooking | Some brands contain added sugars; not suitable for gluten-sensitive individuals unless certified |
| Fortified Orange Juice | ~350 mg | Vitamin C, Vitamin D | Excellent source of vitamin C; can be as effective as milk for bone health | High in natural sugars; not ideal for those watching sugar intake |
| Fortified Coconut Milk | Varies by brand; check label | Vitamin B12, Vitamin D | Good dairy-free alternative; tropical flavor | Lower protein content; may contain more saturated fat than other plant milks |
How to choose the best fortified drink for you
Choosing the right calcium-fortified beverage depends on your dietary needs and preferences. For those seeking a nutritional profile similar to dairy, fortified soy or oat milk might be the best option due to their balanced content of protein and other vitamins. If you are concerned about weight management, unsweetened almond milk offers a low-calorie alternative. When it comes to fruit juices, be mindful of the sugar content. The presence of vitamin D is a key factor to consider, as it significantly enhances calcium absorption. Always shake plant-based milks and juices well before serving, as calcium particles can settle at the bottom. Lastly, check labels for the specific type of calcium used, as forms like calcium citrate malate (CCM) found in some juices have high absorbability.
Conclusion
Calcium fortified drinks provide a practical and accessible way to supplement dietary calcium, especially for those with dairy allergies or preferences. With options ranging from plant-based milks like soy, almond, and oat to fortified juices, consumers have a diverse selection to meet their nutritional needs. By considering factors such as calcium content, added nutrients like vitamin D, and sugar levels, you can make an informed choice that supports bone health and fits your lifestyle. Remember to always check the product label for specific nutritional information and shake the carton well to ensure an even distribution of calcium.
