Lactose intolerance is a condition that affects 50 million adults in the US. In lactose intolerance the enzyme lactase is not produced in sufficient quantity to be able to break down the lactose in milk. This results in diarrhea, gas, bloating and nausea in those affected. For many people this means avoiding dairy products that contain lactose, unfortunately this also means that these people may not get enough calcium an important nutrient in bone health.

Much of the research studying those with lactose intolerance and bone health has been conflicting, with some studies showing that decreased calcium intake from lactose intolerance may increase ones risk of osteoporosis with other studies showing that it does not. That being said, most experts agree that those with lactose intolerance show pay close attention to how much calcium they are getting in an effort to maintain healthy bones.

Some dairy sources may be easier to digest than others and because only rarely does a person’s body completely stop making lactase most people can tolerate small amounts of lactose at any given time. The trick is to choose the right types of dairy and to eat it in much smaller amounts broken up during the day, giving your body the opportunity to produce enough lactase to digest the lactose you consume. Dairy products you might try are yogurt, buttermilk, and aged cheeses such as cheddar or swiss these dairy products contain less lactose than milk and may be better tolerated.

While the best source of calcium is dairy, it is not the only source of dairy so if you need to limit your dairy intake. You can get your calcium from other sources such as dark leafy greens, oily fish with bones, and calcium fortified foods. You can also supplement your calcium with a good quality vitamin supplement; one that provides about 1000mg daily will provide you will the calcium that you need. Vitamin D is also important for bone health and should also be supplemented.

Bone health depends on careful monitoring of your calcium levels, and eating a healthy varied diet that includes plenty of other sources of calcium. A balanced approach, combine with sensible choices such as plenty of exercise and not smoking is the best defense for bone health.