Milk is a primary source of calcium, vitamin D, protein, and other essential nutrients. It helps in building strong bones and teeth, supports muscle function, and maintains overall health. But how much milk should one drink daily? The answer depends on age, health status, and dietary needs.

Recommended Daily Milk Intake

1. Adults

· General Recommendation: 1–2 glasses (200–250 ml each) per day is sufficient for most adults.

· For calcium Deficiency: If a doctor confirms low calcium levels, intake can be increased to 2–3 glasses per day, but it’s best combined with other calcium-rich foods.

2. Children

· Ages 1–3: 2 cups/day

· Ages 4–8: 2–2.5 cups/day

· Ages 9–18: 3 cups/day to support bone growth

3. pregnant or Lactating Women

· Recommended: 2–3 cups/day to meet increased calcium and protein needs for both mother and baby

Tips for Maximizing calcium Absorption

1. Include vitamin D: vitamin D helps absorb calcium. Sunlight, fortified foods, or supplements help.

2. Balance With Other Foods: Leafy greens, almonds, sesame seeds, and yogurt are also excellent calcium sources.

3. Avoid Excessive Caffeine & Soda: These can hinder calcium absorption.

4. Don’t Overdo Milk: Excessive milk (over 4 glasses/day) may increase fat intake or lead to digestive issues in some people.

Signs You Might Need More Calcium

· Frequent bone or joint pain

· Muscle cramps

· Brittle nails or teeth

· Slow healing of fractures

Bottom Line

For adults, 1–2 glasses per day is generally sufficient, while those with calcium deficiency may increase to 2–3 glasses after consulting a doctor. Milk alone isn’t enough—a balanced diet and lifestyle are key to strong bones and overall health.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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Kokila Chokkanathan

01/11/2025 11:34 AM