Calcium Sources: Milk vs. Soy Milk and Probiotics for Gut Health

Q: Calcium Sources: Milk vs. Soy Milk and Probiotics for Gut Health

Hello： 1. Drinking milk can supplement calcium, and the Department of Health recommends 1 to 2 cups daily; however, excessive milk consumption may lead to bone loss, so it is important to avoid overconsumption. 2. Soy milk falls under the category of legumes a

Health supplements

Hello, Doctor: I have a few questions I would like to ask you.
During my military service, I was educated that bone density starts to decline around the age of 35, so it's important to supplement calcium by drinking more milk.
However, with the current food safety issues, I'm concerned about the effects of drinking a lot of milk.
Additionally, I've seen news reports suggesting that drinking milk regularly may not necessarily correlate with calcium supplementation and that it could lead to faster bone loss.
Furthermore, some studies indicate that regular milk drinkers may have a shorter lifespan compared to non-drinkers.
As I am not a doctor, I am unsure of the truth behind these claims.

I've also heard that drinking soy milk, particularly black soy milk, is better for calcium supplementation than drinking milk.
Is this true? Personally, I drink black soy milk, but I know that too much of it may not be good either.
How often should I drink it? Can it also provide calcium? Recently, I've been consuming yogurt, which contains probiotics like S.
L.
and others, but I am unsure of its effectiveness since it doesn't claim to survive stomach acid.
It is the cheapest option available!
Regarding drinks like Yakult that contain lactic acid bacteria, they also do not advertise their ability to survive stomach acid, which confuses me.
Which is better, Yakult or yogurt? Should I specifically choose yogurt that claims to survive stomach acid and bile destruction to be effective? How much should I consume each time to be sufficient? How often should I drink yogurt?
I've heard that yogurt can boost immunity, but if drinking yogurt enhances immunity too much, could it lead to any health issues? Thank you for your answers.

A-Yao, 30~39 year old female. Ask Date: 2014/11/02

Dr. Lin Minghui reply Gastroenterology and Hepatology

Hello:
1.
Drinking milk can supplement calcium, and the Department of Health recommends 1 to 2 cups daily; however, excessive milk consumption may lead to bone loss, so it is important to avoid overconsumption.

2.
Soy milk falls under the category of legumes and fish, while milk is classified as a dairy product, with milk containing more calcium than soy milk.

3.
According to data provided by nutritionists, soybeans provide more protein and calcium than black beans.

4.
Yogurt and Yakult are beverages that contain lactic acid bacteria and probiotics.
There are live and dead bacteria, and probiotics can replace harmful bacteria in the intestines, aiding in digestion.
However, yogurt is a dairy product, and excessive consumption should be monitored for lactose intolerance and high calorie content.

Wishing you peace and health,
Dr.
Lin Ming-Hui, Gastroenterology, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2014/11/02

More Info

When it comes to calcium sources and the health benefits of milk, soy milk, and probiotics, there are several important factors to consider. Let's break down your questions and concerns regarding these dietary components.

Calcium Sources: Milk vs. Soy Milk
Milk is traditionally viewed as a rich source of calcium, which is essential for bone health. A standard serving of cow's milk contains about 300 mg of calcium, making it a convenient option for those looking to meet their daily calcium needs. However, concerns about food safety, lactose intolerance, and potential health risks associated with excessive milk consumption have led many to explore alternatives like soy milk.

Soy milk can also be fortified with calcium, providing a comparable amount to that found in cow's milk. Additionally, soy milk is a good option for those who are lactose intolerant or have a dairy allergy. It contains isoflavones, which may offer additional health benefits, including potential protective effects against osteoporosis. However, it's essential to choose fortified soy milk to ensure adequate calcium intake.

Probiotics and Gut Health
Probiotics, found in products like yogurt and fermented soy products, play a crucial role in gut health. They help maintain a balanced gut microbiome, which is essential for digestion, nutrient absorption, and immune function. The strains of probiotics, such as Lactobacillus and Bifidobacterium, can survive stomach acid and reach the intestines, where they exert their beneficial effects.

When considering yogurt versus probiotic drinks like Yakult, it's important to note that not all probiotic products are created equal. Look for products that specify the strains of probiotics they contain and whether they have been tested for survivability through the digestive tract. Regular consumption of yogurt or probiotic drinks can support gut health, but moderation is key.

Frequency and Quantity of Consumption
For adults, consuming dairy or fortified alternatives like soy milk can help meet calcium needs. The recommended daily intake of calcium for adults is around 1,000 mg, increasing to 1,200 mg for women over 50 and men over 70. If you are consuming soy milk, ensure it is fortified and aim for 2-3 servings of calcium-rich foods daily.

As for probiotics, incorporating yogurt or probiotic drinks into your diet a few times a week can be beneficial. The specific amount can vary based on the product, but generally, one serving of yogurt or a probiotic drink daily is a good starting point.

Concerns About Milk Consumption
Your concerns about milk leading to faster bone loss or being linked to shorter lifespans are part of ongoing debates in nutritional science. Some studies suggest that high dairy consumption may not correlate with better bone health, while others emphasize the importance of calcium and vitamin D for maintaining bone density. It's crucial to consider overall dietary patterns, including the balance of nutrients, physical activity, and lifestyle factors.

Conclusion
In summary, both cow's milk and fortified soy milk can be effective sources of calcium, and incorporating probiotics through yogurt or fermented drinks can enhance gut health. It's essential to choose high-quality products, monitor your intake, and maintain a balanced diet. If you have specific health concerns or dietary restrictions, consulting with a healthcare professional or a registered dietitian can provide personalized guidance tailored to your needs.

Similar Q&A

Can Multivitamins Safely Replace Calcium from Milk for Digestive Issues?

I experience diarrhea when I drink milk and would like to take vitamins to supplement my calcium intake. I am considering multivitamins but am concerned that excessive intake of certain vitamins could be harmful to my health. Are the multivitamins available on the market safe to ...

Dr. Hu Yuqing reply Nutrition
Drinking milk may cause diarrhea; you can choose low-lactose milk powder (known brands available include Benefiber and Quaker), or practice adapting with small amounts of low-concentration products. If you want to take vitamins to supplement calcium, make sure the supplements con...

Should You Supplement Your Toddler's Diet? Expert Advice on Probiotics and Calcium

Hello, doctor. I would like to ask if it is appropriate to supplement with nutritional products. My child is 1 year and 3 months old. I have been adding probiotics (since before he turned one) and calcium powder (after he turned one) to his milk, about 1 to 2 times a day. I would...

Dr. Xiao Kaiwen reply Pediatrics
Theoretically, adding probiotics is intended to adjust the intestinal environment to achieve better digestibility and enhance the gut's defense functions. However, there is no consensus on whether adding probiotics will yield the desired effects, how much should be added to ...

Tips for Improving Food Digestion and Calcium Absorption

Hello, doctor: I would like to ask... what methods can help improve the absorption and digestion of the food I eat? If I want to supplement calcium but experience diarrhea from drinking milk, what should I do?

Dr. Hu Yuqing reply Nutrition
Ah Hong: Hello, absorption and digestion can vary from person to person. Moderation is the fundamental principle. If you prefer not to drink milk, you can switch to yogurt or cheese, or you can use a method of gradual dilution to slowly reintroduce it. Start with a tolerable amou...

Best Calcium Sources for Bone Health Without Dairy Products

What foods should be consumed to enhance calcium absorption? If someone is hesitant to consume dairy products, what alternatives can be included in daily life to replace milk? (My girlfriend is afraid to drink dairy products due to the taste = =)

Dr. Lai Qiren reply Orthopedics
In addition to milk and dairy products, there are many other foods that are high in calcium, including small dried fish, sardines, and salmon. Dark green vegetables such as spinach, kale, and broccoli are also rich in calcium. Furthermore, legumes and legume products, such as tof...