"Good bones" aren't just a figure of speech to describe fixer-upper houses or HGTV TV shows. You literally need good bones to move through life with more ease. However, it's crucial to ensure you're not only getting enough calcium but putting your body in the best position to absorb it well."Our body doesn’t make calcium on its own, so we rely on our diet for this," explains Dr. Uma Darji, MD, a family medicine physician. "When intake or absorption is low, the body pulls calcium from the bones to keep everything else running. Over time, that borrowing weakens your bones."Believe it or not, the foods and beverages you consume can affect whether or not your body needs to pull calcium from the bones. Surprisingly, this one so-called "healthy" drink, a type of milk, may leach calcium from your bones. Doctors and registered dietitians share what the milk type is and how to maximize your calcium absorption if you can't live without it.Related: The One Common Supplement Combination That Can Actually Weaken Your Bones
The 'Healthy' Milk That Can Leach Calcium From Your Bones
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Registered dietitians and doctors say that almond milk can affect calcium absorption (and levels in general). The most significant pain point for Dr. Darji is that almonds are naturally high in oxalates, which seep into almond milk. "Oxalates can bind to calcium in the gut, which makes it harder for your body to absorb," she explains.
Basically, Dr. Darji notes that this binding locks up the calcium, so your body can't use it.
One 2025 analysis indicated that people who consumed diets with higher oxalate and lower calcium and dairy intake might absorb less calcium and have poorer bone health.
And then there's this: "Almond milk naturally contains very little calcium," reports Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis. "Many brands fortify it with calcium to make it comparable to cow’s milk."
However, he notes that not all almond milks contain the same amount of calcium. There's also a chance you may not even consume what's listed on the label in a single serving of almond milk due to a pesky (but fixable) technicality.
"The added calcium might settle in the carton, which means you might not actually get the listed amount unless you shake it well every time you use it," explains Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews.
Oh, and Dr. Mohr adds that almond milk also lacks the protein found in dairy milks. "Protein supports bone remodeling. When you combine low natural calcium, inconsistent distribution and low protein, it becomes clear why almond milk alone isn’t always a dependable calcium source unless you’re intentional about the brand and how you use it."
Now, none of the above suddenly makes almond health "bad." "For most people, drinking almond milk in typical amounts—such as one to two cups per day—is not a concern," emphasizes Morgan Walker, MS, RD, LDN, a sports nutrition and wellness manager and adjunct professor for Lebanon Valley College.
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We're often focused on getting enough calcium—and that's certainly important.
"Calcium plays an important role in bone strength, muscle contraction, nerve function and normal heart rhythm," Walker explains. "We get calcium from foods such as dairy, fortified plant milks, tofu that is calcium-set, leafy greens and canned fish with bones."
Adults aged 19 to 50 should generally consume 1,000 milligrams of calcium daily. Men should continue to get this amount through age 70. Women over 50 and men 71 and older should consume 1,200 milligrams of calcium per day.
"Adequate calcium intake is important, but it is also important to consider other factors that influence absorption and utilization within the body," Walker adds. "If intake is low or absorption is impaired, the body may draw calcium from bone to maintain normal blood levels, which over time can lead to loss of bone density."
Dr. Dasgupta notes that anyone can experience low calcium, but some people are more at risk, including:
Postmenopausal womenOlder adultsThose with smaller frames People with a family history of osteoporosisLow dietary calcium intake People on restrictive dietsLimited sun exposure or vitamin D intake (which can also affect bone health)Related: The Cozy Drink That Quietly Weakens Your Bones
So, Do I Have To Stop Drinking Almond Milk Now?
No. While almond milk might affect calcium absorption, most people can still drink it and have healthy bones.
"This doesn’t mean almond milk is bad, but it means you shouldn’t assume it is the same as dairy milk in terms of bone health," Dr. Darji explains.
Still, you might consider alternatives if you're concerned about almond milk and bone health. What plant milk helps you absorb calcium the best? "Soy milk is the closest to dairy when it comes to nutrition, especially in protein, and most brands are fortified," Dr. Mohr notes. "Pea protein milks also tend to offer good fortification and a more balanced nutrient profile. These options are usually more dependable for bone support."
That said, it's possible to maximize your calcium absorption even if you drink almond milk every day. The experts Parade spoke with suggest:
Choose a fortified version. Dr. Mohr suggests selecting a fortified version of almond milk with at least 300 milligrams of calcium per cup "to give you a more reliable base."Shake, shake, shake. "Calcium settles at the bottom of the container, so shaking helps ensure you’re actually getting the amount listed on the label," Dr. Darji says.Pair it with vitamin D. Dr. Dasgupta notes that you can get vitamin D from sunlight or from foods like fortified cereals. "Vitamin D helps the body absorb calcium effectively." Consider your whole diet. Make sure you're consuming enough calcium from other sources, like leafy greens, he advises.Maintain healthy lifestyle habits. "Avoid known contributors to increased calcium loss, such as smoking and excessive caffeine intake," Walker says.Your whole body will thank you for that last one.
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Sources:
Dr. Uma Darji, MD, a family medicine physicianDr. Raj Dasgupta, MD, the chief medical advisor for SleepopolisDr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym ReviewsRising phytate and oxalate intake, declining calcium intake, and bone health in United States adults: 1999–2023, a serial cross-sectional analysis. Journal of Clinical Nutrition. Morgan Walker, MS, RD, LDN, a sports nutrition and wellness manager and adjunct professor for Lebanon Valley CollegeCalcium. Office of Dietary Supplements.Hence then, the article about the healthy milk that might sabotage calcium absorption was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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