Calcium is a vital mineral for building and maintaining strong bones. Including certain drinks can be a good way to increase your intake. Options are available for both dairy and non-dairy consumers.
Dairy-Based Calcium Drinks
Dairy products are often a source of calcium, offering high levels of easily absorbed calcium and other nutrients like protein and vitamin D.
- Cow's Milk: A cup of cow's milk provides over 300 mg of calcium, about a quarter of the daily recommended intake. Many are fortified with vitamin D. Lactose-free options are available.
- Yogurt Drinks and Kefir: These fermented dairy drinks provide calcium and probiotics. Kefir offers a notable amount per cup.
- Goat's Milk: Provides around 327 mg of calcium per cup.
Fortified Plant-Based Alternatives
Many plant-based milks are fortified with calcium to levels comparable to dairy milk.
- Soy Milk: Fortified soy milk offers high calcium and protein, similar to cow's milk, with some brands providing 300-470 mg per cup.
- Almond Milk: Fortified versions can contain calcium levels comparable to cow's milk, sometimes up to 450 mg per cup.
- Pea Protein Milk: Brands like Ripple are often fortified with high calcium and protein, offering 440 mg or more per cup.
- Oat Milk: Fortified oat milk can provide up to 470 mg per cup in unsweetened varieties, though content varies. Checking the label is recommended.
Other Calcium-Rich Beverages
- Fortified Orange Juice: Many brands are fortified with calcium and vitamin D, offering about 300 mg of calcium per cup.
- Calcium-Rich Smoothies: Blending milk or fortified plant milk with ingredients like yogurt or kale can boost calcium. Adding whey or sesame seeds increases content.
- Whey Protein Shakes: Whey powder can be calcium-rich. Mixing with milk or fortified plant milk creates a high-calcium drink.
Comparison of Common High-Calcium Drinks
Levels can vary by brand; check labels.
| Drink Type | Calcium (approx. per cup) | Fortified (Y/N) | Key Benefit | Protein (approx. per cup) |
|---|---|---|---|---|
| Cow's Milk (2%) | 300 mg | Y (with Vitamin D) | High absorption, protein source | 8 g |
| Fortified Soy Milk | 300-470 mg | Y | Similar nutrient profile to cow's milk | 7-8 g |
| Fortified Almond Milk | 300-450 mg | Y | Low-calorie, dairy-free | 1 g |
| Fortified Pea Milk (Ripple) | 440 mg | Y | High protein, nut-free | 8 g |
| Kefir (plain) | Variable (approx. 300 mg) | N/A | Probiotics for gut health | 8-11 g |
| Fortified Orange Juice | 300 mg | Y | Vitamin C boost, dairy-free | 0 g |
Tips for Maximizing Calcium Absorption
- Split Intake: Absorb calcium better in smaller doses throughout the day. Limit supplement doses to 500-600 mg.
- Ensure Vitamin D: Vitamin D is vital for calcium absorption. Many calcium drinks are fortified, or get it from sun/other foods.
- Be Mindful of Oxalates and Caffeine: Oxalates in certain foods can hinder absorption. Excessive caffeine can also interfere.
Conclusion: Sip Your Way to Stronger Bones
Many drinks can boost calcium intake. Fortified options like soy milk, almond milk, and orange juice are alternatives for those avoiding dairy. Combine calcium with vitamin D and spread intake throughout the day for best results. Making smart drink choices supports bone health. More information is available from resources like the Bone Health & Osteoporosis Foundation.
