Finding Calcium Sources Outside of Dairy

I’ve been recently cutting down on diary because of some personal tolerance issues and the results have been shockingly dramatic. So much so that I’d like share this information on a future post with you. Back to the question at hand!

For decades, the staple dairy food “milk” has been proclaimed the ultimate source of dairy and for two very good reasons. The lactose (milk sugar) naturally in milk and the vitamin D added to it enhance calcium absorption through the gut. (For those who have trouble digesting lactose, ample calcium is absorbed from lactose-reduced milk and from yogurt with active cultures, which is also low in lactose.) But ounce for ounce, nonfat plain yogurt has more calcium than milk, although it contains no vitamin D. Among frozen dairy desserts, nonfat frozen yogurt is a much better source of calcium than ice cream or ice milk.

For people, specifically children, who are allergic to cow’s milk or who become constipated when consuming it, soy milk fortified with calcium or a daily calcium supplement may be substituted.

What about us non-dairy folk?

Other sources of calcium include canned sardines with their bones included (3 ounces of sardines have more calcium than 8 ounces of milk). Canned salmon, also with bones, is about half as good. Other sources include dry-roasted soybeans, blackstrap molasses, figs, some beans and peas (black-eyed peas, white beans, great northern beans, navy beans and soybeans, although the calcium in beans is only about half as available to the body as that in milk), poppy and sesame seeds, tahini, almonds, oranges and calcium-fortified orange juice. The acid in the juice enhances calcium absorption, and is especially good for older people short on stomach acid.

For those who cannot or do not get enough calcium from foods, calcium supplements are the next best option. As long as the maximum does not exceed a total of 2,000 milligrams a day from foods and pills, supplementation appears to be safe, except perhaps for people who tend to form calcium-containing kidney stones. Bedtime is a good time to take calcium, since it will remain in the stomach longer. If possible, avoid taking calcium with meals that contain a lot of wheat fiber. Also, if taking iron or a multivitamin with iron, take calcium at a different time since it interferes with iron absorption.

When buying a calcium supplement, check the label for the amount of elemental calcium in each tablet, not the total weight, to calculate the amount of calcium being consumed. Calcium supplements are best used by the body when taken in doses of 500 milligrams or less. Chewable and effervescent supplements are available for those who have trouble swallowing tablets.

Next time you see a photo of famous men and women sporting mustaches of milk, just remember that others sources of calcium exist too.