The calcium in milk promotes the growth and maintenance of strong bones and teeth and helps prevent osteoporosis. In fact, about three-fourths of the calcium in the American diet comes from milk and milk products, according "Nutrition Now" by Judith E. Brown. However, for your body to absorb and use that calcium properly, your body needs additional nutrients.
Calcium
Your body contains 3 lbs. of calcium, and 99 percent of that calcium is located in the bones and teeth. Blood and other body fluids contain the remaining 1 percent. In addition to dairy products, you can obtain calcium from vegetables such as kale, broccoli and bok choy. You should only take calcium in doses no larger than 500 mg at a time. Adults ages 19 to 50 years need 1,000 mg daily. Adults ages 51 and older need 1,200 mg daily. Pregnant and breastfeeding women under age 19 need 1,300 mg daily, while those age 19 or older need 1,000 mg daily.
Vitamins D and K
Vitamin D helps the body maintain normal blood levels of calcium and phosphorus. You can get vitamin D from the sun and foods including fortified milk, fish, eggs, and cod liver oil. Adults under the age of 50 need 5 micrograms daily. Adults ages 50 to 70 need 10 micrograms daily, and people over age 70 need 15 micrograms daily. In supplement form, you can get calcium that contains vitamin D. Vitamin K helps blood clot and works with calcium to promote strong bones, especially in the elderly. You can also obtain vitamin K from green leafy vegetables, Brussels sprouts, broccoli, cauliflower, cabbage, fish, liver, meat, eggs and cereal. If you take a supplement with vitamin K, make sure you take the same amount every day. People ages 14 to 18 need 75 micrograms daily, while those over 18 need 90 micrograms daily. A vitamin K deficiency is rare because most people get enough from their diet.
Magnesium and Phosphorus
Magnesium also contributes to the makeup of bones as teeth; it also regulates calcium levels, as well as levels of other nutrients. You can get magnesium from green leafy vegetables, whole grains and nuts. Most Americans do not get enough magnesium from their diets. Males ages 11 and older need 270 to 400 mg daily, while females ages 11 and older need 280 to 300 mg daily. Pregnant women need 320 mg daily, while breastfeeding women need 340 to 335 mg daily. Phosphorus works closely together with calcium to promote strong bones and teeth. Phosphorus has many functions, including balancing other vitamins and minerals, such as vitamin D. You can find phosphorus in milk, grains and protein-rich food. Adults 19 years and older need 700 mg daily. Pregnant and breastfeeding women under 18 need 1,250 mg daily, while those over 19 need 700 mg daily. Most people get enough phosphorus in their diets.
Considerations
Foods are the best source of calcium, vitamin D, vitamin K, magnesium and phosphorus. If you do not get the recommended amounts of these nutrients from your diet, talk to your doctor before taking supplements, as supplements can have numerous side effects and may interact with other drugs or supplements you are taking. You can take calcium in two forms: calcium citrate or calcium carbonate. You should not take calcium citrate if you take an aluminum-containing antacid. Drink a glass of orange juice with calcium carbonate, as it needs stomach acid for absorption.
References
- "Nutrition Now: Third Edition"; Judith E. Brown; 2002
- Univeristy of Maryland Medical Center; Calcium; Steven D. Ehrlich, NMD; March 20, 2009
- MayoClinic.com; Vitamin D; April 1,, 2011
- MedlinePlus; Vitamin K; Feb. 8, 2011
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich, NMD; June 25, 2009
- University of Maryland Medical Center; Phosphorus; Steven D. Ehrlich, NMD; June 13, 2009
