How to Get Calcium if You're Lactose Intolerant

Calcium is an important nutrient the bones need to stay healthy and strong. It's also something you'll want to get enough of to reduce your risk of developing osteoporosis, a disease that causes bones to become less dense (porous) and fragile. If you have issues with the ability to break down a natural sugar called lactose that's found in dairy products, you might have some difficulty getting enough calcium from your diet alone. Here's what you can do.

Increase Your Vitamin D Intake

Vitamin D helps with the absorption of calcium. Sunlight is a good natural source of this particular nutrient, although you'll want to limit your direct exposure to about 5–10 minutes per day. Non-dairy sources of vitamin D from food include:

• Salmon, tuna, and other fatty fish
• Eggs
• Fortified breakfast cereals and other fortified foods
• Oysters and shrimp

Note: The recommended daily allowance (RDA) of vitamin D is 800 international units (IU).

Start Your Day with Oatmeal and OJ

A packet of unsweetened instant oatmeal will give you nearly 200 mg of calcium, which is a great way to start your day if you happen to be lactose intolerant. This is roughly 15 percent of the RDA of calcium. Have a glass of "no sugar added" orange juice fortified with calcium and vitamin D on the side, and you'll be treated to even more calcium.

Snack on Nuts

Nuts are an excellent non-dairy source of calcium. For instance, Brazil nuts are packed with about 120 mg per nut. Pistachios will give you approximately 65 mg of calcium if you have half a cup. Opt for unsalted nuts, and you'll be good to go whenever you need a quick snack.

Bake with Seeds

Containing nearly 180 mg of calcium, chia seeds can be baked into delicious oatmeal cookies. Also perfect as a baking ingredient, poppy seeds will give you nearly 130 mg of calcium in just one tablespoon.

Treat Yourself to Canned Seafood, Tofu, and Beans on the Side

Even if you have to avoid dairy products or limit your dairy intake, you'll be able to boost your dietary consumption of calcium with a tasty dinner that includes canned seafood. Just 3 ounces of sardines with bones will give you more than 300 mg of calcium. With canned salmon, you'll get about 125 mg of calcium, along with equally beneficial omega-3 fatty acids, per serving.

Combined with veggie egg rolls, tofu can be prepared as a delicious baked dish for a healthy, nutrient-packed dinner. Made from soy, tofu alone contains more than 200 mg of calcium. You could also get as much as 160 mg of calcium if you have beans as a side dish, and white beans can be included in a low-sodium Mediterranean or creamy Italian soup.

Don't Forget Your Leafy Greens

There are plenty of green leafy vegetables that can give you a lot of calcium when you're lactose intolerant. For example, you can get roughly a third of the RDA of calcium (360 mg) from an eight-ounce serving of frozen collard greens. If you opt for raw spinach over lettuce on your sandwiches or in your salads, you'll get about 100 mg of calcium as a reward. Leafy greens high in calcium also include:

• Kale
• Turnip, mustard, and beet greens
• Bok choy
• Broccoli raab (rapini)

Lastly, consider taking daily calcium supplements if you’re still having difficulty getting the recommended 1,000 to 1,200 mg of calcium your body needs per day to keep your bones healthy and reduce your risk of developing fractures and other problems. Talk to your doctor or Los Angeles spine surgeon about supplement suggestions appropriate for you. Also, ask about over-the-counter lactase enzyme tablets or drops that may help you safely digest dairy products.

If you need more information on nutrition for strong bones or you’d like expert advice on spinal health, call on The Spine Institute. Our industry-leading physicians are pioneers in the use of innovative methods and cutting-edge technology to alleviate neck and back pain. To schedule a consultation, call one of our friendly representatives today at 310-828-7757.