•  Calcium •  Lactose Intolerance FAQ

You know how important calcium is for keeping your bones strong, whether you're 16 or 60. But what if dairy products don't agree with you, or you're trying to cut calories? Or you object to the treatment of dairy cows? Or you simply don't like the taste of milk? All those "Got milk?" ads notwithstanding, there are ways to ward off osteoporosis (dangerously brittle bones) without downing three glasses every day. But you have to be determined and resourceful, because drinking milk and eating yogurt do indeed get you to the daily goal faster than broccoli, almonds, and sardines.

For comparison's sake, keep in mind that a glass of milk, one of the richest sources of calcium, contains about 300 milligrams. Here are some other avenues you can take to ensure getting an adequate amount of this crucial nutrient:

•Look for low-lactose products. If lactose intolerance is the problem, try buying milk and other dairy products with reduced amounts of it. You could also take the lactase enzyme (key to digesting lactose) in pill form or as drops you can add to regular milk. You'll find lactose-reduced products and lactase supplements at many supermarkets as well as health food stores. Or give low-fat yogurt a try. The cultures in yogurt can make it easier to digest than milk.

•Choose foods enriched with calcium. Many cereals and breads have added calcium; check the labels. Another good choice is fruit juice fortified with calcium. An 8-ounce glass of calcium-fortified apple juice has 100 mg of calcium; fortified orange juice or grapefruit juice has between 300 and 350 mg. Soy milk, a protein-rich drink made from pressed cooked soybeans, doesn't provide a significant amount of calcium, but you can buy a calcium-fortified version. And while regular tofu is a respectable source, calcium-processed tofu is even better; check the label to see which type you're getting.

•Learn -- and serve -- your options. Vegetables such as broccoli, kale, collards, and several other leafy greens are loaded with calcium. (Spinach, however, contains a chemical that keeps the body from absorbing most of the veggie's calcium.) Other foods that can help you meet your calcium needs are cooked beans such as kidney beans, dried figs, and some kinds of nuts (a generous handful of almonds contains about 200 mg). Finally, if you like tuna sandwiches, try occasionally substituting canned salmon or sardines with the bones; both are good sources of calcium, although higher in fat than tuna.

•Include a calcium-rich food at every meal. If you're relying on diet alone to get enough of the mineral, be sure to eat at least one calcium-packed food at each meal. The body can absorb only about 500 mg of calcium at a time, so the most effective strategy is to take in calcium-rich foods throughout the day.

•Cut back on meat. Animal protein tends to interfere with the body's absorption of calcium. If you eat only small portions of red meat, poultry, and other sources of animal protein (or you skip them completely), you probably don't need to worry as much about cramming your meals with calcium. In many countries where people eat relatively little animal protein and much less dairy than Americans do, osteoporosis is less common than in it is in the United States.

•Consider supplements. If you've "boned up" your diet yet you suspect it's still short on calcium, you may want to take a daily supplement. These are available in a variety of doses and forms. To maximize absorption, don't take more than 500 mg at once and try to pop the pill when you're having a meal or snack.

•Cover the other bases for your bones. Sorry, but if you're concerned about osteoporosis, getting enough calcium isn't all you have to do. First, there's vitamin D, which helps your body absorb calcium. If you don't drink milk, which is fortified with vitamin D, and you always wear sunscreen (exposure to sunlight allows your body to produce vitamin D), you might want to take a multivitamin that includes D or make sure your calcium supplement supplies some. (Don't do both, however, as too much vitamin D is dangerous.) Second, don't drink heavily or smoke; if you're having trouble giving up either habit, get some help. Third, exercise regularly in a way that puts stress on your skeleton -- running, weight lifting, hiking up hills, or jumping rope will keep your bone-building cells at work.

Our bodies' need for calcium changes with age. One critical period is during the teenage years, when bone growth peaks. Another is after age 50, when age-related bone loss begins to increase the risk of osteoporosis. Your body also needs more calcium if you are pregnant or breastfeeding. Here are the current per-day recommendations:

Peter Jaret is a medical writer and book author whose work has appeared in Health, National Geographic, and many other publications. He is the recipient of the 1992 American Medical Association award for medical reporting and the 1998 James Beard Award for journalism.

References

First published December 1, 1999
Last updated November 26, 2008
Copyright © 1999 BabyCenter, Inc. All rights reserved.

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