Dairy products are the primary source of calcium in the diet. Calcium is an essential mineral that helps your body build and maintain strong bones and teeth and also facilitates muscle movements. Interestingly, it also helps maintain a normal heartbeat and supports heart functions.
However, not everyone can consume dairy, as it contains a sugar called 'lactose,' which some people cannot digest, leading to digestive discomfort. So, what are the alternatives for such groups of people? How can lactose-intolerant individuals mitigate their risk of calcium deficiency and maintain optimum calcium levels in the body?
Also Read: Low Levels Of Vitamin D Can Cause Calcium Deficiency: How To Increase Both The Nutrient Levels
Understanding Common Symptoms Of Lactose Intolerance![]()
Lactose intolerance can trigger a range of symptoms, many of which are so common that they're often overlooked or mistaken for other digestive problems. However, some of the symptoms you should not ignore include:
- Bloating
- Gas
- Diarrhoea
- Abdominal pain
- Nausea
Speaking with the OnlyMyHealth team, Dr Akash Shah, Consultant Pathologist, Neuberg Diagnostics, says, "These symptoms usually occur after consuming dairy products, as the body is unable to break down lactose properly. And hence, to manage lactose intolerance, individuals can:
- Avoid or limit dairy products.
- Opt for lactose-free dairy products.
- Use lactase enzyme supplements before consuming dairy.
- Consume dairy products with lower lactose content, like yoghurt and hard cheeses.
- Spread dairy intake throughout the day in smaller amounts.
The Risk Of Calcium Deficiency![]()
“Lactose intolerance can lead to reduced calcium intake because many dairy products are rich in calcium,” explains Dr Shah, adding that this can increase the risk of developing calcium deficiency, which may result in weaker bones, osteoporosis, and increased susceptibility to fractures over time.
In general, calcium deficiency is a widespread global problem. Estimates suggest that nearly half of the world's population doesn't consume enough calcium. This is especially concerning in low- and middle-income countries, but even people in high-income countries may not be getting enough.
Therefore, it is important for individuals with lactose intolerance to find alternative sources of calcium to ensure adequate intake.
Non-Dairy Foods Rich In Calcium![]()
Lactose-intolerant individuals can consume a variety of non-dairy calcium-rich foods, such as:
- Leafy greens like kale, spinach, and collard greens
- Broccoli
- Almonds
- Tofu and soy products
- Fortified plant-based milks (e.g., almond, soy, and oat milk)
- Fortified orange juice
- Sardines and canned salmon (with bones)
- Chia seeds and sesame seeds
Should You Consider Calcium Supplements?![]()
According to the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), the recommended daily calcium intake for healthy adults is 1,000 mg. Pregnant and breastfeeding women need slightly more calcium, with a recommended daily intake of 1,000 mg.
For those who are lactose intolerant, it may be slightly difficult to get optimum amounts of the mineral, which is when taking calcium supplements may prove beneficial.
Dr Shah says, "For individuals with lactose intolerance, calcium citrate is often recommended as it is easier to digest and can be taken with or without food. It is also less likely to cause gastrointestinal discomfort compared to calcium carbonate. Additionally, lactose-intolerant individuals should look for lactose-free calcium supplements, which are widely available in most pharmacies. Supplements that include vitamin D are also beneficial, as they aid in calcium absorption."
When choosing calcium supplements, people with lactose intolerance should consider:
- The type of calcium supplement, such as calcium carbonate or calcium citrate.
- The amount of elemental calcium in the supplement.
- Whether the supplement is free of lactose or other dairy derivatives.
- Any additional nutrients, like vitamin D, which enhances calcium absorption.
- How well their body tolerates the supplement, as some may cause digestive issues.
It’s also important to consult with a healthcare provider before starting any supplementation, the doctor concludes.