How to Get Enough Calcium If You're Lactose-intolerant or Don't Drink Milk

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By Susan Snipes
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You don't need cheese to get your RDA of calcium.

Are you lactose-intolerant, vegan, sensitive to dairy or otherwise avoid milk products? If so, you've likely been asked if you get enough calcium. Good news, you can have a calcium-rich diet without ingesting ANY dairy products. And it's actually pretty easy with a few additions and adjustments. Here's how to do it.

Difficulty: Moderately Easy

Instructions

Step 1

Know what you're aiming for. How much calcium do you need? 800 - 1200 mg of calcium per day is the recommendation for adults in the U.S., and about 20% more for women that are breast feeding. (See link below for more info.)
Step 2

Add calcium-rich foods to your diet. You may already eat many of these foods. Here are 25 common non-dairy foods with large amounts of calcium (listed in order of most calcium to least by volume): kelp, collard greens, turnip greens, molasses, almonds, parsley, dandelion greens, brazil nuts, watercress, tofu, dried figs, sunflower seeds, beet greens, wheat bran, ripe olives, broccoli, walnut, spinach, cooked soybeans, pecans, peanuts, miso, dried apricots, raisins, dates, green snap beans. Surprised? Then you may also be surprised to know that 3.5 grams of whole milk (118mg of calcium) has just HALF the calcium of 3.5 grams of almonds (234mg of calcium)!
Step 3

Remove calcium-depleting foods from your diet. Studies have shown that drinking carbonated sodas is linked to osteoporosis. The phosphates in soda appear to be the culprit. (See link below for more info.)
Step 4

Consider adding a calcium supplement. Select a calcium supplement with high "elemental" calcium which means it can be easily absorbed by your body, rather than just passing through. You may also consider a calcium/magnesium blend or one with vitamin C which can increase the absorption of calcium. (See link below for more info.)
Step 5

Select calcium-fortified food/drinks when possible. Many non-dairy beverages (such as soy milk and rice milk), orange juice and breakfast cereals come in calcium-enriched varieties. Choose these when available, they're often the same price.

Comments

askapeach said

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on 10/24/2009 You have given some great information on getting enough calcium for those of us who are lactose intolerant. Not drinking sodas is a good tip for everyone! Thanks