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What can people who are lactose intolerant eat to help prevent osteoporosis?

ANSWER

If you’re lactose intolerant or avoid dairy for other reasons, there are lots of options:

For vitamin D, look for items that are fortified, such as some orange juices, breakfast cereals, and plant-based milks. Salmon, tuna fish, and sardines may also be good sources.

  • Calcium-fortified orange juice, plant-based milks (like soy and almond milk), and cereals
  • Green, leafy vegetables such as kale, broccoli, and spinach
  • Seafood such as canned salmon, oysters, ocean perch, clams, blue crab, and shrimp

SOURCES:

The National Osteoporosis Foundation: "Prevention: Calcium and Vitamin D."

Ethel Siris, MD, director, the Toni Stabile Osteoporosis Center, Columbia University Medical Center, New York.

Office of Dietary Supplements, National Institutes of Health: “Calcium Dietary Supplement Fact Sheet,” "Vitamin D Fact Sheet for Health Professionals.”

Bess Dawson-Hughes, MD, professor of medicine and director, Bone Metabolism Laboratory, the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston.

Reviewed by Trina Pagano on October 31, 2018

SOURCES:

The National Osteoporosis Foundation: "Prevention: Calcium and Vitamin D."

Ethel Siris, MD, director, the Toni Stabile Osteoporosis Center, Columbia University Medical Center, New York.

Office of Dietary Supplements, National Institutes of Health: “Calcium Dietary Supplement Fact Sheet,” "Vitamin D Fact Sheet for Health Professionals.”

Bess Dawson-Hughes, MD, professor of medicine and director, Bone Metabolism Laboratory, the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston.

Reviewed by Trina Pagano on October 31, 2018

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What calcium supplements may help prevent osteoporosis?

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