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Question:
I have milk allergy and can't eat dairy. What's the best way for me to get calcium?

Answer:
It can be a challenge to get sufficient calcium from your diet if you cannot eat dairy foods since they are typically the major source of calcium. For example, a cup of milk or yogurt provides 300 to 400 mg of calcium — about one-third of the daily requirement. However, other foods can provide significant amounts of calcium — although one must be aware that calcium is not well absorbed from certain plant-based foods. In addition, calcium supplements, if chosen and used properly, can help fulfill the daily requirement for calcium. See the full answer for details >>

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Is it safer to get calcium from foods than from supplements? How about from calcium-fortified orange juice and non-dairy milks? >>

How much calcium from supplements is too much? >>

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COMMENTS

Mary Susan14080   June 7, 2017
I have heard if you soak dried beans for 24 hours and change the soak water a few times in the process the phytate level is reduced allowing for greater access to calcium and iron. Is this true?

ConsumerLab.com   June 12, 2017
Thank you for your question, Mary. We've now answered it here: https://www.consumerlab.com/answers/_/soaking-beans-phytate/

Sandra14079   June 7, 2017
Consuming calcium fortified milk alternatives, such as soy or nut milks, can contribute significant amounts of calcium to the diet for those with milk or dairy intolerance or for others who do not use milk or use milk products such as vegans. A one cup serving of these fortified beverages generally contains about 300 mg of calcium or about 30% of the Daily Value.

ConsumerLab.com   June 8, 2017
Thank you, Sandra. As noted in the Answer above, be aware that most of the calcium in soy milk or almond milk is ADDED calcium -- it is not from soy or almonds. Consequently, it should be considered the same as taking a calcium supplement, and you should limit your intake of supplemental calcium.


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This CL Answer initially posted on 6/6/2017. Last updated 7/25/2017.
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