Read our top 5 tips below for how to ensure you are getting enough calcium. You can also learn your recommended dietary allowance (RDA) for calcium & find a list of low lactose sources of Calcium.
1. Research suggests that most people with lactose intolerance can consume up to 12 grams of lactose, such as that present in 8 ounces of milk, with minimal or no symptoms, especially if consumed with other foods. Larger amounts can frequently be consumed if spread over the day and eaten with other foods.
2. Choose non-dairy food sources such as kale, bok choy, Chinese cabbage, broccoli, collards, fortified foods, oysters, tofu, salmon, sardines, shrimp, almonds, and calcium-fortified orange juice.
3. One of the best sources of calcium is lactose-reduced or lactose-free milk. Some lactose-reduced milk has extra calcium added. Low-lactose cheeses (such as Cheddar and Swiss) and yogurt are also good sources of calcium.
4. Consider a calcium supplement. Food is the best way to get calcium, but if you need a supplement, limit doses to no more than 600 milligrams (60% DV). Your body can't absorb larger amounts at one time. Take with meals to help the calcium tablets dissolve and improve absorption. Food helps stimulate production of the stomach acid needed to dissolve calcium supplements.
5. Add vitamin D unless you're already taking a multivitamin. Choose a supplement with between 200 to 400 International Units (50-100% Daily Value) vitamin D.
The recommended daily amount of calcium required for most people in the U.S. are:
Low Lactose Sources of Calcium, courtesy of Wegman's
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