Which foods are recommended to increase the calcium intake of a pregnant client who is lactose intolerant?
On call Image: © Svetl/Thinkstock Show
Q. How can I get my daily requirement for calcium if I am lactose intolerant? A. We usually associate high-calcium foods with dairy products, like milk, cheese, and yogurt. If you cannot tolerate these foods from a digestive standpoint, you can still meet your calcium requirement by increasing your consumption of certain green leafy vegetables and calcium-fortified foods. The average man's daily diet should include 1,000 milligrams (mg) of calcium, which is the equivalent of three to four servings of high-calcium foods. Some studies suggest calcium supplements may increase the risk of kidney stones or heart disease, so food is the best approach. Dark green leafy vegetables are excellent sources of calcium and also include many essential vitamins. Collard greens top the list with about 300 mg of calcium per cup, while the trendy kale and its companion Swiss chard contain about 100 mg per cup. However, only a serious salad lover can meet the daily requirement with these foods alone. Fortunately, a variety of foods are now fortified with calcium. For instance, many cereals contain up to 100% of the recommended daily intake of calcium, and the 300 mg of calcium in an 8-ounce glass of fortified orange juice is about equal to the amount in a cup of cow's milk. Almond milk is typically fortified with calcium and also can offer as much as cow's milk, and soy milk serves up about 60 mg per cup. — by William Kormos, M.D. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Calcium and calcium supplements: Achieving the right balanceCalcium is important for bone health. See how much you need and how to get it. By Mayo Clinic StaffCalcium is important for bone health throughout your life. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short. Before you consider calcium supplements, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of supplement to choose. The benefits of calciumYour body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. But evidence about such health benefits is not definitive. The risks of too little calciumIf you don't get enough calcium, you could face health problems related to weak bones:
Many Americans don't get enough calcium in their diets. Children and adolescents are at risk, but so are adults age 50 and older. Calcium requirementsHow much calcium you need depends on your age and sex. Calcium: Recommended daily amount
The recommended upper limit for calcium is 2,500 mg a day for adults 19 to 50. For those 51 and older, the limit is 2,000 mg a day. Calcium and dietYour body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:
To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults. Who should consider calcium supplements?Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:
In these situations, calcium supplements may help you meet your calcium requirements. Talk with your doctor or dietitian about whether calcium supplements are right for you. Do calcium supplements have risks?Calcium supplements aren't for everyone. For instance, if you have a health condition that causes excess calcium in your bloodstream (hypercalcemia), you should avoid calcium supplements. It's not definitive, but there may be a link between high-dose calcium supplements and heart disease. The evidence is mixed and more research is needed before doctors know the effect calcium supplements may have on heart attack risk. A similar controversy surrounds calcium and prostate cancer. Some studies have shown that high calcium intake from dairy products and supplements may increase risk, whereas another more recent study showed no increased risk of prostate cancer associated with total calcium, dietary calcium or supplemental calcium intakes. Until more is known about these possible risks, it's important to be careful to avoid excessive amounts of calcium. As with any health issue, it's important to talk to your doctor to determine what's right for you. Types of calcium supplementsSeveral different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of calcium — referred to as elemental calcium. Common calcium supplements may be labeled as:
The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is cheapest and therefore often a good first choice. Other forms of calcium in supplements include gluconate and lactate. In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns. Choosing calcium supplementsWhen looking at calcium supplements, consider these factors: Amount of calciumElemental calcium is important because it's the actual amount of calcium in the supplement. It's what your body absorbs for bone growth and other health benefits. The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. As an example, calcium carbonate is 40% elemental calcium, so 1,250 milligrams (mg) of calcium carbonate contains 500 mg of elemental calcium. Be sure to note the serving size (number of tablets) when determining how much calcium is in one serving. TolerabilityCalcium supplements cause few, if any, side effects. But side effects can sometimes occur, including gas, constipation and bloating. In general, calcium carbonate is the most constipating. You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best. What prescriptions you takeCalcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics and calcium channel blockers. Depending on your medications, you may need to take the supplement with your meals or between meals. Ask your doctor or pharmacist about possible interactions and which type of calcium supplement would work for you. Quality and costManufacturers are responsible for ensuring that supplements are safe and claims are truthful. Some companies have their products independently tested by U.S. Pharmacopeial Convention (USP), ConsumerLab.com (CL) or NSF International. Supplements that bear the USP, CL or NSF abbreviation meet voluntary industry standards for quality, purity, potency, and tablet disintegration or dissolution. Different types of calcium supplements have different costs. Comparison shop if cost is a factor for you. Supplement formCalcium supplements are available in a variety of forms, including tablets, capsules, chews, liquids and powders. If you have trouble swallowing pills, you may want a chewable or liquid calcium supplement. AbsorbabilityYour body must be able to absorb the calcium for it to be effective. All varieties of calcium supplements are better absorbed when taken in small doses (500 mg or less) at mealtimes. Calcium citrate is absorbed equally well when taken with or without food and is a form recommended for individuals with low stomach acid (more common in people over 50 or taking acid blockers), inflammatory bowel disease or absorption disorders. More isn't always better: Too much calcium has risksDietary calcium is generally safe, but more isn't necessarily better, and excessive calcium doesn't provide extra bone protection. If you take calcium supplements and eat calcium-fortified foods, you may be getting more calcium than you realize. Check food and supplement labels to monitor how much total calcium you're getting a day and whether you're achieving the RDA but not exceeding the recommended upper limit. Be sure to tell your doctor if you're taking calcium supplements. Sign up for free, and stay up to date on research
advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that
information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Feb. 26, 2022
See more In-depth See also
. What foods have calcium for lactose intolerance?Examples include:. fish with soft bones, such as canned salmon or sardines.. broccoli and leafy green vegetables.. oranges.. almonds, Brazil nuts, and dried beans.. products with labels that show they have added calcium, such as some cereals, fruit juices, and soy milk.. What foods are high in calcium for pregnancy?The best sources of calcium are dairy products, including milk, cheese, yogurt, cream soups, and pudding. Calcium is also found in foods including green vegetables (broccoli, spinach, and greens), seafood, dried peas, and beans. Some juices and tofu are made with calcium. Vitamin D will help your body use calcium.
How can lactose intolerance increase calcium intake?10 Ways to Get Calcium if You're Lactose Intolerant. Start the day with oatmeal. ... . Get enough vitamin D. ... . Have an orange. ... . Snack on nuts. ... . Try tofu. ... . Have a side of beans. ... . Don't forget leafy greens. ... . Add seeds to your diet.. |
