Intake of calcium can be obtained from many types of food sources. But too often the type of food consumed daily can not meet the body's daily calcium needs, which range from 1,000 mg for adults.
Therefore, nutrition experts suggest adding calcium intake through dairy consumption or calcium supplements. So what level of efficiency both for preventing bone disease (osteoporosis) due to lack of calcium deposits ?
Milk and supplements are equally able to increase the intake of calcium in the body. Especially if the milk consumed is the addition of calcium -fortified milk.
Milk without fortification alone contains about 300 mg of calcium in one glass. If the calcium fortified can reach 500-600 mg of calcium from supplements glass while its content varies from 500-800 mg.
However, to prevent osteoporosis, the body requires not only calcium, but also vitamin D and other minerals. Then sometimes it just calcium supplements is not enough to meet the needs.
Milk not only contains calcium, but other nutrients are quite complete and can meet the nutritional needs of others.
However, today there are more complete pilhan supplements containing calcium, vitamin D, and other minerals. So to keep in mind to make optimal calcium absorption is time consuming.
The body better absorb calcium in acidic conditions so that calcium is best consumed in the form of calcium citrate, not calcium carbonate.
Drink calcium supplements also should not eat after, intake of calcium is eaten after a meal can not be fully absorbed by the body. calcium intake from food only about 70 percent can be absorbed by the body, while the supplement is only about 30 percent.
So, either milk or supplements actually equally efficient in a source of calcium. Calcium can also go to the bone with optimal exercise and avoid foods that block the absorption of protein drinks, such as alcohol, coffee, foods high in salt, and protein.
