To find out how much calcium you need, see the accompanying Recommended Calcium Intakes chart , and the Selected Calcium-Rich Foods list to learn how you can include more calcium in your diet without adding fat and calories. Remember, calcium is not a substitute for medication that may be needed to curb excessive bone loss. Calcium Culprits A diet high in caffein-containing foods, such as coffee, appears to increase bone loss, especially in those who have low calcium intakes. High levels of protein and sodium in the diet are also thought to increase calcium excretion. Excessive amount of these substances should be avoided.
Lactose intolerance can lead to inadequate calcium intake.
Those who are lactose intolerant do not have the enzyme lactase that is needed to break down the lactose found in dairy products. In order to include dairy products in the diet, lactose-containing foods can be treated with lactase drops or lactase can be taken as pills. There are even some milk products on the market that have already been treated with lactase. If you have trouble getting enough calcium in your diet, you may need a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources.