Getting Calcium can be a pain if you’re lactose intolerant, and even more so if you’re totally dairy free. Luckily there are a few options out there to get calcium into your diet. According to http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/ this is how much calcium you need per day. I’m not going to list how much calcium is in each food because, well really? Just eat the food in your diet where you can and you’ll be fine. If you’re taking calcium supplements cycle off them every month or so and don’t take them for a few weeks. It builds up in your system and can cause kidney stones.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 200 mg |
| Infants 7–12 months | 260 mg |
| Children 1–3 years | 700 mg |
| Children 4–8 years | 1,000 mg |
| Children 9–13 years | 1,300 mg |
| Teens 14–18 years | 1,300 mg |
| Adults 19–50 years | 1,000 mg |
| Adult men 51–70 years | 1,000 mg |
| Adult women 51–70 years | 1,200 mg |
| Adults 71 years and older | 1,200 mg |
| Pregnant and breastfeeding teens | 1,300 mg |
| Pregnant and breastfeeding adults | 1,000 mg |
Lactose Free Calcium Sources
First of All if you’re only lactose intolerant you can get your calcium from
Lactose Free Cheeses – hard and lactose free cheese (check out our post on how to tell if a cheese is lactose free here)
Lactose free milk, cheese, butter etc.
Dairy Free Calcium Sources
Collard Greens Cooked
Soy Milk
Black Eyed Peas
Firm Tofu
Fortified foods like Orange Juice
Mollases
Baked Beans
Kale
Chinese Cabbage
Oranges
Almonds
Salmon
Sardines – eat the bones and everything
Figs
Sesame Seeds
Seaweed
Oatmeal
Dark Leafy Green
Broccoli
Green Snap Beans
Where do you prefer to get your calcium from? Let us know in the comments!
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