According to Statista.com, the amount of whole milk people drink in the United States has dropped by 40 percent since 1975. It’s part of the plant-based revolution. Plant-based milk makers, who have been battling the dairy industry in court for years over the right to use the word “milk” to describe a non-animal product, are now facing a new problem: Is their milk nutritionally equivalent to cow’s milk?
While non-dairy milk is a great alternative to cows’ milk, some lack one essential nutrient: calcium. Calcium is an important nutrient found in cow’s milk. It helps build strong bones and teeth and can help prevent osteoporosis later in life. It also plays a role in blood clotting, muscle contraction, and nerve function. But some non-dairy milk contains calcium too and with a little know-how, you can choose non-dairy milk that will help you meet your body’s calcium needs.
Non-dairy milk such as almond, coconut, and oat milk is not inherently rich in calcium, but to make it a better source, some manufacturers fortify milk alternatives with calcium. If you’re drinking non-dairy milk for the calcium it offers, you might wonder whether fortified calcium is as recognizable to your body as the calcium you get naturally from dairy milk.
Plus, with so many options available, you may be feeling overwhelmed by the sheer number of non-dairy milks these days. Luckily, there are a few ways for you to choose an alternative that will give you the nutrients your body needs including calcium.
Fortified Calcium: What Role Does It Play?
Whether the added calcium in non-dairy milk is as beneficial as the calcium you get naturally in dairy depends on the type of calcium manufacturers add to non-dairy milk. Calcium phosphate is the most common form of calcium that manufacturers add to milk, but it isn’t the healthiest form. Another type of calcium some manufacturers use in non-dairy milk is calcium carbonate and it’s a better option because of its greater bioavailability.
Why calcium carbonate? A study published in the American Journal of Clinical Nutrition found that soymilk fortified with calcium carbonate provided as much available calcium as dairy milk. Calcium carbonate is a form of calcium your body can easily absorb. Studies comparing the absorption of calcium carbonate and calcium phosphate show that calcium carbonate is the winner in terms of absorption and bioavailability.
A study also looked at another form of calcium in some non-dairy milk, calcium chloride. Calcium carbonate was the winner here too. It beat out calcium chloride for absorption. Based on the information available, non-dairy milk fortified with calcium carbonate is your best choice. To find out whether a particular brand contains this form, check the ingredient list. It should show the type of calcium in the product.
Choosing a Calcium-Fortified Non-Dairy Milk
If you’re looking for a non-dairy milk that will boost your calcium intake the most, read labels carefully. The amount of calcium and the type of calcium in these beverages vary. Some have as much calcium as dairy milk, but it may be in a form, like calcium phosphate, that your body doesn’t absorb well, and you might want to shop around and find a brand that contains calcium carbonate. Some types of non-dairy milk that are often higher in calcium are flaxseed and pea protein milk but do your research.
When choosing non-dairy milk, consider the number of other nutrients, like vitamin D and protein, the product contains. Vitamin D is another nutrient important for healthy bones. Dairy milk contains some vitamin D naturally, while non-dairy milk does not. However, some manufacturers fortify their product with vitamin D. There are two forms of vitamin D called vitamin D2 and vitamin D3.
Some studies suggest that vitamin D3 is the form best suited to raise your vitamin D level and that vitamin D2 may not be as efficient at doing so. But this is controversial. Some studies show little or no difference. The form of vitamin D in non-dairy milk products is vitamin D2, whereas the form in dairy milk is vitamin D3. Non-dairy milk doesn’t naturally contain vitamin D, so you’re dependent on the manufacturer fortifying their product with vitamin D.
Why Choose a Non-Dairy Milk?
If you eat a vegan diet, dairy milk is off the table, and non-dairy milk is your best alternative. You might also choose non-dairy milk if you have lactose intolerance, where your gut can’t break down lactose, a carbohydrate in dairy milk. People with lactose intolerance experience cramping, diarrhea, gas, and general discomfort when they consume varying amounts of dairy products. You might even prefer the taste of non-dairy milk, especially with the growing number of non-dairy options available to you. They each differ in terms of taste and nutritional content.
The Bottom Line
Non-dairy milk is a tasty and healthy alternative to cow’s milk, but it’s not all created equal. To make sure you are getting enough calcium in your daily diet, look for brands that fortify with calcium carbonate and contain at least 100 milligrams of calcium per serving (based on a four-ounce cup of the milk).
If you don’t consume dairy foods, ensure you’re getting calcium from other foods sources too. Fresh fruit, dark leafy greens, and seeds can all help to boost your intake of dairy-free calcium: just have fun experimenting with new types of non-dairy milk (and fresh produce) to find the one(s) that you enjoy the most! So, experiment with different types and brands from oat milk to coconut milk and find your favorite. You don’t need dairy to get your calcium, but you may have to work a little harder to get enough.
References:
Zhou H, Zheng B, Zhang Z, Zhang R, He L, McClements DJ. Fortification of Non-dairy Milk with Calcium May Reduce Vitamin D Bioaccessibility: An In Vitro Digestion Study. J Agric Food Chem. 2021 Apr 14;69(14):4223-4233. doi: 10.1021/acs.jafc.1c01525. Epub 2021 Mar 31. PMID: 33787251.
Statistia.com. “Milk’s Massive American Decline”
Sethi S, Tyagi SK, Anurag RK. Non-dairy milk alternatives an emerging segment of functional beverages: a review. J Food Sci Technol. 2016 Sep;53(9):3408-3423. doi: 10.1007/s13197-016-2328-3. Epub 2016 Sep 2. PMID: 27777447; PMCID: PMC5069255.
Related Articles By Cathe:
Calcium Absorption and Health: Why You Don’t Want to Sip Tea While You’re Eating Yogurt
5 Myths about Calcium – Debunked
Calcium Supplements: the Supplement You May Not Need for Healthy Bones
