Should you consider calcium supplements if you are lactose intolerant?

Lactose intolerance affects thousands of people in India, limiting their ability to consume dairy products, which are traditionally considered primary sources of calcium. 

This dietary restriction often raises concerns about calcium deficiency and its potential impact on bone health, particularly as calcium plays a crucial role in maintaining strong bones and teeth.

Role of calcium in maintaining overall health

For those who are lactose intolerant, the question of whether to turn to calcium supplements becomes increasingly relevant.

Dr P C Jagadeesh, senior consultant, Orthopaedic Trauma and Robotic Joint Replacement Surgeon at Kauvery Hospitals, says, “Calcium is often associated with strong bones and teeth, but its significance extends far beyond skeletal health. It’s a multifaceted mineral, orchestrating a symphony of vital functions within your body. From facilitating muscle contractions and nerve signalling to enabling blood clotting and hormone release, calcium is indispensable for maintaining overall well-being.”

However, he says, individuals with lactose intolerance face a unique challenge. “Dairy products, a primary source of calcium for many, are often off-limits due to the digestive discomfort they cause. This exclusion can inadvertently lead to inadequate calcium intake, potentially compromising various bodily functions.”

Calcium is often associated with strong bones and teeth, but its significance extends far beyond skeletal health. (Source: Freepik)

Beyond a decline in bone health, calcium deficiency can manifest as muscle cramps, fatigue, and even neurological symptoms in severe cases. Therefore, if you’re navigating the complexities of lactose intolerance, consider calcium supplements your nutritional ally. It’s crucial for ensuring your body functions optimally, especially when traditional calcium sources are restricted.

Common symptoms of calcium deficiency

Dr Jagadeesh mentions, “Calcium deficiency can be a silent adversary, gradually undermining your health with subtle signs that are easy to overlook. Initially, you might experience sporadic muscle cramps or a tingling sensation in your extremities.” These seemingly minor inconveniences could be early indicators of a looming calcium shortage.

As the deficiency progresses, these symptoms may intensify. Muscle cramps can become more frequent and debilitating, hindering your daily activities. Fatigue might set in, Dr Jagadeesh explains, leaving you feeling perpetually drained and unmotivated. “Even your nails and hair could become brittle and prone to breakage, signalling an underlying nutritional deficiency.”

The challenge for individuals with lactose intolerance lies in distinguishing these symptoms from the digestive discomfort often associated with dairy consumption. “It’s imperative to be vigilant about any unusual symptoms and consult your healthcare provider for a comprehensive assessment and personalised guidance.”

Should those with lactose intolerance take calcium supplements?

The decision to incorporate calcium supplements into your routine is not a one-size-fits-all answer, asserts Dr Jagadeesh. It depends on various factors, including your dietary habits, age, and overall health status.

He says, “Supplements can be a valuable tool if you’re struggling to meet your calcium needs through non-dairy sources alone. They offer a convenient way to bridge the nutritional gap and mitigate the risk of deficiency-related complications.” 

However, excessive calcium intake from supplements can lead to adverse effects, he warns,  such as constipation, kidney stones, and interference with the absorption of other essential minerals like iron and zinc.

It’s crucial to consult with your healthcare provider or a registered dietitian to assess your individual calcium requirements and determine whether supplementation is necessary.

Recommended types and doses of calcium supplements to consider

If supplementation is deemed necessary, Dr Jagadeesh stresses that it’s important to be well-informed about the different types and how to optimise their absorption:

Calcium Carbonate vs. Citrate: These are two common forms of calcium supplements. Calcium citrate is generally considered more easily absorbed, especially for individuals with reduced stomach acid, which is common with ageing.

Dosage: The recommended daily calcium intake varies depending on age and gender. Adults typically require 1000-1200 mg per day. However, it’s crucial to follow your healthcare provider’s personalised recommendations for optimal results.

Absorption Tips: To enhance calcium absorption, take supplements with food. Dividing the daily dose into smaller amounts taken throughout the day can further improve utilisation. Additionally, avoid taking calcium supplements simultaneously with iron supplements, as they can compete for absorption in the gut.

Dr Jagadeesh states, “While supplements can be a helpful tool, remember that they are not a substitute for a balanced and calcium-rich diet. Prioritise incorporating non-dairy sources of calcium, such as leafy green vegetables, fortified plant-based milk, tofu, almonds, and canned fish with bones, into your daily meals.”

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