Milk vs. Calcium Supplements: Which is Better for Nutritional Needs?

Q: Milk vs. Calcium Supplements: Which is Better for Nutritional Needs?

Hello： From a nutritionist's perspective, it is recommended to use fresh foods to supplement calcium deficiency. <br>The dietary principles for calcium supplementation are as follows： <br>1. <br>Choose high-calcium foods to ensure adequate calcium intake： Calcium sources can be d

Which is better, milk or calcium supplements?

Which is easier to supplement insufficient nutrients, drinking milk or taking calcium tablets? Some recommend calcium supplements like [Gordon Calcium] and [Hongxianglan].
Are these suitable? Could these products be harmful? Do they really promote height growth? What nutrients are suitable to supplement at this age? How should one choose the right nutritional supplements for themselves? What foods are best to consume after exercising? Are there other methods to promote height growth?

Niming, 10~19 year old female. Ask Date: 2016/03/03

Dr. Xie Peiru reply Nutrition

Hello: From a nutritionist's perspective, it is recommended to use fresh foods to supplement calcium deficiency.
The dietary principles for calcium supplementation are as follows:
1.
Choose high-calcium foods to ensure adequate calcium intake: Calcium sources can be divided into animal-based and plant-based.

(1) Animal-based foods: Milk, yogurt, cheese, small fish, dried anchovies, canned fish with bones, dried shrimp, and oysters.

(2) Plant-based foods: Tofu, dried tofu, black sesame seeds, kelp, nori, basil, Chinese broccoli, amaranth, enoki mushrooms, and dried cabbage.
2.
Moderate sun exposure: Ultraviolet rays activate vitamin D in the body, which aids in calcium absorption.
About 15 minutes of sun exposure daily is sufficient.
3.
Regular exercise can strengthen muscle power and enhance bone density.
It is best to choose weight-bearing activities, such as running, brisk walking, dancing, and cycling.
Each exercise session should last at least 30 minutes for optimal results.
4.
Soybeans are rich in calcium and isoflavones, which have a structure similar to female hormones.
It is recommended that postmenopausal women consume them in moderation to replenish lost bone calcium.
5.
Avoid calcium loss:
(1) Excessive protein intake can increase calcium loss from bones, so a diet high in meat and fish should be avoided.

(2) Limit consumption of strong tea, coffee, and carbonated beverages.
When drinking tea or coffee, adding low-fat milk instead of cream can increase calcium intake.

(3) Avoid smoking, as nicotine has a detrimental effect on bone regeneration.
Since I do not know your age group, I cannot provide specific recommendations.
If you have any questions, please consult a hospital nutritionist.
Wishing you good health! Nutrition Department, Qihospital.

Reply Date: 2016/03/03

More Info

When it comes to meeting nutritional needs, particularly for calcium, the choice between consuming milk and taking calcium supplements can be nuanced. Both options have their merits and potential drawbacks, and the best choice often depends on individual circumstances, dietary preferences, and health goals.

Milk as a Source of Calcium:
Milk is widely recognized as a rich source of calcium, which is essential for bone health, muscle function, and overall metabolic processes. A standard serving of milk (about 8 ounces) typically contains around 300 mg of calcium, along with other beneficial nutrients such as protein, vitamin D, and B vitamins. The protein in milk can also aid in muscle recovery post-exercise, making it a popular choice among athletes.

However, some individuals may experience lactose intolerance, leading to digestive issues when consuming regular milk. In such cases, lactose-free milk or dairy alternatives fortified with calcium (like almond or soy milk) can be viable options. Additionally, fermented dairy products like yogurt and cheese can provide calcium while being easier to digest for those with lactose sensitivity.

Calcium Supplements:
Calcium supplements can be a convenient way to ensure adequate calcium intake, especially for those who do not consume enough dairy or have dietary restrictions. There are various forms of calcium supplements available, including calcium carbonate and calcium citrate. Calcium carbonate is best taken with food for optimal absorption, while calcium citrate can be taken on an empty stomach.

When considering supplements, it’s crucial to choose high-quality products. Brands like "高登鈣" and "港香蘭" may be popular, but it’s essential to check for third-party testing and certifications to ensure safety and efficacy. Overconsumption of calcium supplements can lead to health issues such as kidney stones or cardiovascular problems, so it’s important to adhere to recommended dosages.

Nutritional Needs and Growth:
At the age of 23, your body is still in a phase where it can benefit from adequate nutrition to support bone density and overall health. While genetics play a significant role in determining height, ensuring sufficient calcium and vitamin D intake can support bone health. Engaging in weight-bearing exercises can also promote bone strength.

Choosing the Right Nutritional Supplements:
When selecting nutritional supplements, consider the following:
1. Dietary Needs: Assess your dietary intake to identify any gaps. If you consume little to no dairy, a calcium supplement may be beneficial.

2. Quality of Products: Look for reputable brands that provide transparency in their ingredient sourcing and manufacturing processes.

3. Consultation with Professionals: It’s advisable to consult with a healthcare provider or a registered dietitian before starting any new supplement regimen. They can help tailor recommendations based on your specific health needs and lifestyle.

Post-Workout Nutrition:
After exercising, it’s important to replenish your body with the right nutrients. A combination of protein and carbohydrates is ideal for recovery. Foods such as Greek yogurt, a protein shake with milk, or a balanced meal containing lean protein (like chicken or fish), whole grains, and vegetables can aid in muscle recovery and replenish glycogen stores.

In conclusion, both milk and calcium supplements can effectively meet your nutritional needs, but the choice should be based on personal preferences, dietary restrictions, and health considerations. A balanced diet that includes a variety of nutrient-dense foods, along with appropriate supplementation when necessary, will help you achieve optimal health and support your fitness goals.

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