The best place to get vitamins and minerals is always through food. I've seen some misconceptions along the way that I've recently researched, and thought I'd share. Unless you're lactose intolerant or have dairy allergies, any kind of dairy is best.
Misconception 1) dairy causes inflammation.
It does not unless you're lactose intolerant or allergic. There are studies. More studies are ongoing to see if dairy can also act as an anti-inflammatory. (Sorry I don't have the link handy)
Misconception 2). Too much calcium is bad. This is half true (Cleveland Clinic and Mayo). The danger is strictly from supplements. A women over 50 needs at least 1200 mm per day, but if adding supplements should not exceed 2000. This can lead to calcium deposits in the heart's arteries. If you get your calcium from dairy and other calcium rich foods, exceeding
2000 does not form these deposits and may actually reduce that calcification. So, don't rely on massive amounts of supplements and don't avoid dairy for the above two reasons.