Cottage cheese does not have much calcium. There are several products available to help people with this problem including chewable tablets available that contain the enzyme lactase or a special form of milk with most of the lactose removed. Add skim milk or evaporated skim milk to recipes that call for water, such as hot cereal or casseroles. Stir some nonfat dry milk powder into mashed potatoes or cream soups. Choose calcium-fortified foods.
Recent studies indicate that many adults get only half or less of their daily calcium requirement.
We know that the calcium in food is absorbed by the body better than calcium supplements. If you cannot get enough calcium from food, ask your doctor or pharmacist to recommend a supplement that is well absorbed by your body. If you are ill or if you've had kidney stones, talk to your doctor before taking any supplements. Your body needs normal levels of vitamin D in order to absorb calcium from your food. Your body makes vitamin D as a result of exposure to sunlight.