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The specific mechanisms underlying this process have been elaborated in multiple systematic reviews (10, 11)

I would administer 4 oz of yogurt (make sure it contains active cultures), 4 oz of buttermilk, or at least 4 oz of dark beer or ale

Some groups are more likely to come up short, including older adults, people who eat little or no animal food, and those with digestive conditions that make absorption harder

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