According to specialists, one of the best dietary sources of calcium remains regular cow's milk. One cup, approximately 240 milliliters, contains about **306 milligrams of calcium** — which is about one third of the daily requirement for most adults. This is reported by [Martha Stewart](https://www.marthastewart.com/best-food-for-calcium-12019700). ### How much calcium is needed per day The requirement depends on age and gender. Women aged 19 to 50 and men aged 19 to 70 are recommended to get about **1000 milligrams of calcium per day**. Women aged 51 to 70, as well as all people over 70, should aim for about **1200 milligrams**. However, not everyone manages to reach this amount with a regular diet. A lack of calcium in the diet is particularly common among teenage girls, women over 50, and the elderly. ### Why milk The main advantage of milk lies not only in the amount of calcium but also in its good absorption. As dietitian Luciana Soares explains, the calcium found in milk has high bioavailability — the body can effectively absorb it. An additional benefit is vitamin D. In many countries, milk is fortified with this vitamin, which is necessary for the body to properly absorb calcium. Moreover, milk contains a whole range of substances important for bones: **protein, phosphorus, zinc, potassium, and magnesium**. There are products that may contain even more calcium per serving. However, milk wins out due to its availability and versatility: it can be consumed on its own, added to coffee, porridge, cereals, smoothies, soups, and other dishes. ### Not just for bones Milk provides the body with more than just calcium. It also contains protein, phosphorus, potassium, vitamin B12, and riboflavin. These substances are involved in the functioning of the nervous system, the formation of red blood cells, energy metabolism, tissue repair, and the maintenance of muscle mass. Protein also helps to keep the feeling of fullness for longer. ### Does milk need to be combined with anything There is no need to specifically select foods to enhance the absorption of calcium from milk. According to specialists, calcium from dairy products is already well available to the body. If the milk is fortified with vitamin D, this further aids its absorption. Of course, milk can be combined with other healthy foods, but this is more a way to make the diet more complete rather than a mandatory condition for obtaining calcium. ### How much milk can be consumed Dietitian Roxana Ehsani believes that for the average adult, a guideline can be **up to three cups of milk per day**, especially if dairy products are the main source of calcium in the diet. It is not necessary to drink all of this amount in its pure form. For example, in the morning, milk can be added to porridge or coffee, during the day a smoothie can be made with it, and in the evening it can be used in soups or other dishes. At the same time, it is important to consider the overall diet: if a person is getting enough calcium from yogurt, cheese, tofu, some green vegetables, and other foods, drinking three cups of milk specifically for calcium is not necessary. ### Which milk is better In terms of calcium content, there is no significant difference between skim, 1%, 2%, and whole milk. Therefore, the choice can be based on taste preferences, caloric intake, and doctor's recommendations. Lactose intolerance does not necessarily mean a complete rejection of milk. Lactose-free cow's milk contains almost the same set of nutrients, including calcium, as regular milk. Milk remains one of the simplest and most accessible ways to obtain calcium from food. One cup provides about a third of the daily norm for most adults, and the combination of calcium with protein, phosphorus, and other minerals makes it especially valuable for bones. However, it is not advisable to consider milk as the only source of calcium. The main thing is a varied diet that includes enough dairy products or other calcium-rich foods.
