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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