The best calcium drink to strengthen your bones and sleep like a baby

Calcium is an essential mineral for maintaining strong bones, preventing osteoporosis , and ensuring proper muscle and nerve function. Although dairy products have traditionally been the main source of calcium in many diets, not everyone can or wants to consume cow's milk. Lactose intolerance, allergies, or dietary choices like veganism have led more and more people to seek plant-based alternatives that are equally nutritious .

One of the best options for meeting calcium needs —and doing so with added benefits—is enriched soy milk . Its composition makes it an ally not only for the bone system, but also for improving nighttime rest thanks to its tryptophan content. All this with less fat than milk and without the digestive complications that dairy products cause for some people. It is suitable for vegans, people with lactose intolerance, and those who are concerned about the environmental impact of their diet.

Enriched soy drink: benefits and composition

Soy milk is popularly known as "soy milk," although this name is incorrect. This product, which you can now find in any supermarket, is made from soybeans soaked and ground with water. Its texture and culinary uses are very similar to those of conventional milk. But most importantly, if it's enriched with calcium and vitamin D , it's a highly recommended plant-based alternative from a nutritional standpoint.

In its sugar-free version, as explained by the health portal Healthline, a cup of soy milk contains approximately 7 grams of protein, 4 grams of fat, and only 80 calories . Its protein profile is very similar to that of cow's milk, and its fat content is significantly lower. Furthermore, it provides virtually no saturated fat. Although soy does not contain all the essential amino acids (it is low in methionine), combined with other plant-based foods, it can be part of a complete and balanced diet.

The only weak point of soy milk is that it doesn't naturally contain much calcium. However, most commercial brands include added calcium—usually in the form of phosphate or carbonate—with amounts that can reach up to 160 mg per 100 ml . They also often include vitamin D , which is essential for proper calcium absorption in the body. Reading the nutrition label is key to ensuring you're choosing a complete option.

In addition, soy milk is rich in other essential nutrients such as magnesium, vitamin B6, zinc, folate, and even iron and vitamin K in some versions. And if you choose a version without sweeteners or additives, you'll be incorporating a very complete food without sugar or unnecessary ingredients.

Helps you sleep better

This food is also a natural source of tryptophan , an essential amino acid that the body uses to synthesize serotonin and melatonin , neurotransmitters that regulate mood and sleep. Regular consumption of foods rich in tryptophan, such as soy and its derivatives, is associated with improved sleep quality and a greater sense of emotional well-being.

The magnesium content in this drink also promotes muscle relaxation and helps the body better absorb calcium , in addition to intervening in phosphorus metabolism. All of this makes it a perfect choice for dinner or before bed , as a light, nutritious, and functional alternative for those looking to sleep better without resorting to supplements.