Lactose Intolerant? Here’s How To Get Your Calcium

Daily Dairy For Lactose Intolerant

Whether you are lactose intolerant, vegan, or like me and don’t eat a lot of dairy—you may worry that you might not be getting enough calcium. Here’s how to get your daily calcium.


Many foods and beverages that naturally contain a bit of calcium are calcium fortified to provide lactose and dairy-free individuals with their daily calcium intake. This includes dairy alternatives such as soymilk, coconut yogurt, tofu, cereal, and calcium-fortified orange juice. Be sure to really count your grams to make sure you get enough. For example, starting your day with a soy chai or coffee latte. Aim for 1,000 to 1,200 milligrams a day.

A Daily Supplement

It is always best if the majority of your calcium comes from food and is gradually spread out throughout your day. However, a daily supplement can help to fill the gaps. Look first for vitamin D and calcium chews, liquids, or dissolvable supplements—then consider water soluble pills. Carry them with you so that you can take them with your meals.

Find A Dairy You Love

If you aren’t lactose intolerant or can digest raw milk or goat cheese, then keep your fridge stocked with a dairy snack you can turn to daily. For me, I love cheese cubes as a calcium-rich snack.

Don’t forget that there are lots of calcium-rich foods such as salmon, beans, oatmeal, granola, and most dark leafy greens.

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