Inadequate amounts of calcium and vitamin D in the diet are contributing factors, and what better way to get these minerals than drinking a glass of milk? You might be surprised to learn that cow’s milk isn’t the only “milk” around that’s chockfull of these nutrients.

An article by MSNBC nutritionist Joy Bauer gives a whirlwind of options for getting the recommended amount of calcium. The milk-a-palooza has plenty of options for everyone, including vegans and people who are lactose-intolerant.

We broke down these options to give you the benefits associated with each:

Reduced Fat and Enhanced Skim Milk

Good, old-fashioned cow’s milk contains about 30 percent of the recommended daily intake of calcium and more than 6 percent protein. Organic and vitamin D enhanced options are also available.

Lactose-Free Milk

Lactose-free milk is made from actual cow’s milk. The enzymes needed to digest lactose are added to make it safe for people with lactose intolerance to consume. It’s full of protein and calcium, and has less fat and sugar than regular milk. Some brands actually taste like cow’s milk.

Soymilk

Protein-packed soymilk is made from soybeans. It is low in cholesterol and saturated fat and is a source of good carbs, Omega-3 fatty acids, and vitamins A, B1 and B2.

Rice Milk

Rice milk is made from water and ground rice. It has more carbs and less protein than regular milk, but many varieties are fortified with calcium and vitamin D. As an added bonus, rice milk (like soymilk) often comes in several flavors.

Almond Milk

Almond milk has no lactose or cholesterol, which makes this a very healthy option for those of you who are lactose-intolerant or vegans. It’s full of protein, vitamin E, manganese and unsaturated fat. Its subtly sweet flavor makes it a hit with children.

There are plenty of other great sources of calcium if milk’s not your thing. The NOF site recommends eating right, maintaining a healthy lifestyle and getting tested early for bone density to reduce your risk of developing osteoporosis and its complications.

Visit MSNBC.com to read Bauer’s full story on getting the most from milk.

The study followed 703 Caucasian, African American and Hispanic women using oral contraceptive pills (OCPs), the birth control shot Depo-Provera (depot medroxyprogesterone acetate, or DMPA) or nonhormonal contraceptives. They were divided into age groups—one between 16 and 24, and another between the ages of 25 and 33.

Although women who used nonhormonal contraceptives showed little if any loss, women who took OCPs and DMPA lost 0.4–6.8 percent of bone mineral density. BMD loss appeared to differ most by age.

“DMPA users 16–24 years old lost significantly more bone at the spine (4.2% compared with 3.2%) and femoral neck (6.0% compared with 4.2%) than those 25–33 years old,” authors of the study wrote. “However, OCP users 16–24 years old lost significantly less bone density at the spine (0.4% compared with 0.8%) than women 25–33 years of age.”

Many of the study’s participants chose to discontinue DMPA use. Some switched to nonhormonal contraceptives, and were actually able to regain some bone mineral density—up to 4.9 percent at the spine and 3.2 percent at the neck for nonhormonal contraceptive users. Those who switched to OCPs also regained BMD, but their rates were much lower.

Authors wrote, “Use of very-low-dose OCPs after DMPA discontinuation may slow bone recovery.” Women who switched to OCPs were only able to regain up to 2.3 percent at the spine and 0.7 percent at the neck. According to the study, African American participants recovered bone mineral density in the neck better than Hispanic or white women regardless of which method they chose.

Authors wrote, “Recent prospective studies have demonstrated that once DMPA is discontinued, BMD increases more among prior DMPA users than nonusers, suggesting that DMPA-related bone loss is reversible.”

Although this is very encouraging, authors say more information is needed to fully understand bone mineral density recovery.

Vitamin D, 25-Hydroxyvitamin D, is a fat-soluble vitamin that promotes calcium absorption, fortifying bones and teeth, and maintaining the level of calcium and phosphorus in the blood.

Vitamin D deficiency can result in conditions such as rickets in children (usually <11 ng/mL), and osteomalacia and osteoporosis in adults (typically levels <25 ng/mL). Low levels of vitamin D also increase the risk of bone and heart disease, and are also associated with higher blood pressure and lower calcium and HDL cholesterol levels in later life.

Based on the information obtained from the survey, researchers found that, of more than 6,000 of children followed, nine percent (equal about 7.6 million) were vitamin D deficient, and a greater number were found to be getting an insufficient amount—61%, representing 50.8 million U.S. children. Only 4% received the recommended daily amount of vitamin D.

Children classified as “insufficient” had 15-29 ng/mL, while those who were classified as “deficient” had levels of 15 ng/mLor less. Normal range, according to the National Institute of Health, is 30-74 ng/mL.

The study is the largest of its kind to date, gaining nationwide rather than just regional data. "We expected the prevalence of vitamin D deficiency would be high,” says lead author Juhi Kumar, M.D., M.P.H., of the Children's Hospital at Montefiore Medical Center, “but the magnitude of the problem nationwide was shocking."

Vitamin D deficiency is more common for female children, those that are older, obese, drink less than one glass of milk week, and those who spend four hours or greater on the computer or watching television per day. African-American and Mexican-American children also had a greater risk.“It’s very hard to get enough vitamin D from dietary sources alone,” says Dr. Michal Melamed of the Albert Einstein College of Medicine in Bronx, New York.

Melamed, co-leader of the study, attributes part of this problem to lifestyle, recommending parents send their children outdoors. One source of vitamin D is UV-B sunlight, which converts cholesterol in the skin into vitamin D. She also recommends ditching the sunscreen for a while: “Just 15 to 20 minutes a day should be enough…don't put sunscreen on them until they've been out in the sun for 10 minutes, so they get the good stuff but not sun damage.” Individuals with darker skin and those who live in northern regions with less sun exposure should spend more time outdoors.

The American Academy of Pediatrics recommends that children and teens get at least 400 IU per day, double the previous recommendation of 200IU per day. Good sources of vitamin D include fish, milk, eggs, cod liver oil, and fortified foods. Vitamin D levels can also be increased with the use of supplements.

The study's abstract is available online, and will be published in September's issue of Pediatrics.