"Milk" and Bone Health
Many nutrients are required for the complex process of bone formation and bone maintenance. Calcium, vitamin D, magnesium and boron — to name just a few.

So, when eating — or drinking — for bone health, you need to start with a varied, balanced diet that's nutrient — dense, not calorie — dense. To top it off, you need to make sure you're meeting your minimum calcium needs every day: 1,000 mg (19 - 50; years) or 1,200 mg (51 years +).

Recommended Calcium Intakes*
Ages	Amount (mg/day)
Birth - 6 months	210
6 months - 1 year	270
1 - 3 years	500
4 - 8 years	800
9 - 18 years	1300
19 - 50 years	1000
51 years and older	1200
Pregnant and Lactating	1000
14 - 18 years	1300
19 - 50 years	1000

*Source: National Academy of Sciences (NAS)

Nutritionally Similar to Milk
Just as with milk, there are varying fat and calorie contents for milk alternatives. Most are lower in protein than milk, but since they're all plant-based, no milk alternative contains cholesterol. Vitamins and minerals are added to many of the alternatives, making them nutritionally similar to milk.

A few have more calcium and vitamin D than milk! In particular, soy "milk" has the added advantage of isoflavones, known as phytoestrogens. Though the jury is still out on phytoestrogens, these substances may mimic estrogen and contribute to the slowing of bone loss due to decreasing estrogen levels associated with menopause.

Some "milks," however, lack several nutrients, such as the calcium and vitamin D, that are rich in dairy milk. These two nutrients are key players in the prevention of osteoporosis. What's more, the calcium in milk alternatives, namely soy "milk," is not as well absorbed as the calcium in dairy milk.

For instance, it takes about 500 milligrams of calcium (typically tri-calcium phosphate or TCP) in soy "milk" to equal a 1-cup (8 fluid ounce) serving of dairy milk containing 300 mg of calcium. You might need to consume 2 cups of fortified soy "milk" to obtain 500 mg calcium.

What Do the Milk Critics Say?
What are the "milk" critics saying? Some health professionals believe "milks" should be called "alternative calcium sources," not "milk." Linda McDonald, M.S., R.D., publisher and editor of Supermarket Savvy, agrees. She adds, "Dairy milk stands apart from the alternatives due to [a] unique nutrient package of calcium, protein, phosphorus, riboflavin, niacin, vitamins A, D, and B12, potassium and magnesium." Also, McDonald is concerned about the use of soy "milk" for babies in place of breast milk or whole milk formula.

Claudia Gonzalez, M.S., R.D., Miami area-based spokesperson for the American Dietetic Association, has similar concerns. She says, "Soy 'milk' is normally low in calcium (unless fortified) and is lower in protein, vitamin A and riboflavin. Therefore other foods may be needed to supply missing nutrients." Basically, the critics are saying, don't think of milk alternatives as milk's equal, but as distinctly different beverages.