The Top 14 Drinks to Raise Your Body's Calcium Levels

Calcium is a vital mineral that supports strong bones, healthy teeth, muscle function, and nerve signaling. However, many people struggle to meet their daily calcium requirements, leading to potential deficiencies and health issues such as osteoporosis. While dairy products are well-known sources of calcium, many drinks are also rich in this essential nutrient. In this guide, we’ll explore 14 of the best beverages to help you boost your calcium levels naturally.

1. Milk

When it comes to calcium-rich drinks, milk tops the list. It’s not just for kids-it’s an excellent source of easily absorbable calcium for adults too. A single glass (8 ounces) of cow's milk provides around 300 mg of calcium, which is nearly 30% of the daily requirement for adults.

Variations:

Whole Milk: Provides calcium along with healthy fats.

Low-Fat or Skim Milk: Great for those watching their calorie intake.

2. Fortified Plant-Based Milk

For those who are lactose-intolerant or prefer non-dairy options, fortified plant-based milks like almond, soy, oat, and rice milk are excellent choices. These beverages are enriched with calcium and often contain 25-50% of the daily value per cup.

Key Tip: Continuously shake the container prior to pouring, as calcium can settle at the base.

3. Orange Juice Fortified with Calcium

Calcium-fortified orange juice combines the nutritional benefits of vitamin C and calcium. A single glass of fortified orange juice can deliver around 350 mg of calcium, making it a delicious morning choice.

Bonus: Vitamin C in orange juice enhances calcium absorption, improving its efficacy.

4. Smoothies with Yogurt

Smoothies made with yogurt are an excellent way to incorporate calcium into your diet. Greek yogurt, in particular, provides a high calcium content (around 200 mg per serving) and adds a creamy texture. Blend yogurt with fruits like bananas or berries for a refreshing and nutritious drink.

Add-Ons: Include spinach or kale for a calcium-rich green smoothie.

5. Calcium-Fortified Coconut Water

A naturally hydrating beverage that is high in electrolytes is coconut water. Some brands offer calcium-fortified options, providing an added boost of around 120-150 mg of calcium per serving.

Ideal For:

Post-workout recovery or hydration on hot days.

6. Sesame Seed Milk

Homemade sesame seed milk is an underrated yet fantastic source of calcium. With around 88 mg of calcium for every tablespoon, sesame seeds are a calcium force to be reckoned with. When blended and strained into milk, this drink offers a nutty flavor and a significant calcium punch.

DIY Recipe:

            1. Soak sesame seeds overnight.

            2. Blend with water and strain.

            7. Buttermilk

A traditional drink in many cultures, buttermilk is a fermented dairy product rich in calcium. A cup of buttermilk can provide around 300-350 mg of calcium, along with probiotics that support gut health.

Tip:  Add a spot of salt or flavors like cumin for additional character.

8. Kefir

A fermented milk beverage called kefir is another great way to get calcium. With its tangy taste and creamy texture, kefir provides around 300 mg of calcium per cup. It also contains probiotics that aid digestion and improve nutrient absorption.

How to Enjoy: Drink plain or mix it with fruits for a flavored kefir shake.

9. Soy Milk

Soy milk is naturally rich in calcium and often fortified to contain levels comparable to cow's milk (about 300 mg per cup). It’s also a great source of protein, making it ideal for vegans or those with dairy allergies.

Best Pairings: Add to coffee or use in cereal for a calcium-rich breakfast.

10. Almond Milk

Almond milk is a popular plant-based alternative, and when fortified, it provides approximately 300 mg of calcium per cup. While naturally low in protein, almond milk is light and creamy, making it versatile for various recipes.

Pro Tip: To stay away from additional sugars, choose unsweetened varieties.

11. Bone Broth

Homemade bone broth, prepared by simmering animal bones for hours, is rich in calcium, magnesium, and collagen. Depending on the preparation, a cup of bone broth can deliver 100-200 mg of calcium.

Added Benefits:  Supports joint health and improves skin elasticity.

12. Spinach and Kale Juice

Green juices made from leafy vegetables like spinach and kale are incredibly nutritious and rich in calcium. A single serving of kale juice can provide 150-250 mg of calcium, depending on the preparation.

Enhance the Taste: Add lemon juice or apple slices for natural sweetness.

13. Calcium-Fortified Protein Shakes

Many protein shake powders are fortified with calcium, offering up to 500 mg per serving. These shakes are perfect for fitness enthusiasts looking to boost calcium and protein intake simultaneously.

How to Use: Mix with milk or water for a quick post-workout drink.

14. Herbal Teas with Calcium-Rich Ingredients

Certain herbal teas made from ingredients like nettle, alfalfa, or horsetail are naturally high in calcium. While they may not contain as much calcium as dairy products, they still contribute to overall intake.

Serving Suggestion: Brew with boiling water and enjoy warm or chilled.

How to Maximize Calcium Absorption

While consuming calcium-rich drinks is essential, here are a few tips to enhance absorption:

1. Supplement with Vitamin D: Calcium retention requires this nutrient.

2. Avoid Excess Caffeine: Too much caffeine can reduce calcium absorption.

3. Limit Phytates and Oxalates: Found in certain foods like spinach, they can hinder calcium absorption.

Conclusion

Incorporating calcium-rich drinks into your diet is a delicious and convenient way to meet your daily requirements. From traditional choices like milk and yogurt-based smoothies to innovative options like sesame seed milk and fortified orange juice, there’s a drink for everyone. By making these beverages a regular part of your routine, you can support strong bones, healthy teeth, and overall well-being.

Always consult a healthcare professional if you suspect a calcium deficiency or are considering major dietary changes.