Lactose Intolerance: Calcium sources and supplements for lactose intolerant persons

Dairy products such as milk or milk-based products (cheese, yoghurt) are rich calcium foods and have become important calcium sources for many people, especially in the developed countries. In the US, for example, dairy products contribute about 75 percent of the total calcium consumed. However, there are some people who are not able to use normal dairy products as sources for their calcium need. People suffering from a condition called lactose intolerance have to consume either non-diary products and/or diary products specifically designed for them to meet their calcium needs. About 70-90 persen of people in Asia, Africa, Mediterrania, and America are lactose intolerant.

In milk or other dairy products, the main carbohydrate form present is lactose. This is a disaccharide from a combination of 2 monosaccharides which are glucose and galactose. For a person to properly use the lactose, his body has to produce an enzyme called lactase. This enzyme performs its action in digestive system and is needed to break the lactose molecule into its constituents, glucose and galactose. Otherwise, the lactose becomes useless because it can not be absorbed from the small intestine. Digestion with appropriate enzymes is needed to breakdown disaccharide molecules so that its monosachharide constituents can be absorbed from the small intestine and used in body metabolism.

For lactose intolerant persons, they do not use dairy products as calcium sources. What foods then can they consume so that they get enough calcium?

Fortunately, there are some other foods alternative to dairy products that a person with lactose intolerance can consider. They are non-dairy product rich in calcium contents or dairy products that have been adjusted according to conditions of lactose intolerant persons. These foods are:

• Non dairy sources of calcium. There are many other foods which are also rich in calcium contents, including legumes, leafy green vegetables, tortillas made with limestone, tofu, nuts, seeds, peas and lentils and foods where the bones are consumed, such as sardines and salmon.
• Lactose reduced milk. This milk has been processed to lower its lactose contents so that it is available to lactose intolerant persons.
  
• Dairy products with lactase supplements.
• Smaller portions of dairy products as the lactose intolerant body allows.
• Calcium supplements.There are some supplements currenty available in the market. You can also purchase calcium supplements from trusted online merchants.
  

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