Many health drinks on the market promise stronger bones, often targeting women over 30. Osteoporosis is a major risk women face in middle age. With health advice frequently highlighting the importance of calcium and vitamin D , adding a daily scoop to your glass of milk may seem like a sensible precaution. But before buying one, it is crucial to understand whether it fills a nutritional gap in your diet and what it can actually do for your bone health.
The expert did not give fortified drinks an unconditional go-ahead, especially as a replacement for healthy habits or medical care. As an orthopaedic doctor, I’d say it depends on what your body needs and what’s really in the product. A health drink can help your bones, especially if it fills a gap in your diet. It can’t replace a balanced diet, regular exercise, or proper medical care. What should be the daily calcium intake? Supplements may be needed when your diet falls short or a medical condition increases your nutritional requirements. The same applies to protein. Protein powder can fill a dietary gap; pulses, lentils, beans, dairy, soy, tofu, nuts and seeds can also contribute to your daily intake.
Dr Jha said, “As a rough guide, Indian guidelines put an adult woman’s daily calcium need at around 800 to 1,000 mg, and some international bodies advise 1,200 mg after the age of 50. A glass of milk gives roughly 300 mg, so food can cover much of the requirement. They should therefore be taken based on your needs and medical advice, rather than casually added to your routine.
He said, “Fortified drinks can fill a gap in your diet, but they are no substitute for good food, regular exercise or proper medical care.
There’s no right or wrong answer for this. You will have to exercise your judgement when buying health drinks instead of blindly relying on packaging claims, as their nutritional content varies. Some may contain useful amounts of calcium, vitamin D, and protein; others may have very few nutrients and instead have more added sugar. Any time you are buying a health drink, check for these: • whether it is mostly topping up nutrients you already get from food
