How Do I Make Sure I’m Getting Enough Calcium Without Dairy Products?

Calcium is an essential nutrient to maintain strong bones and teeth, but many people are concerned about how they can get enough calcium without consuming dairy products. As a registered dietitian nutritionist, I’m here to help you understand the importance of calcium in your daily dietary needs and provide guidance on how to ensure that you’re getting adequate amounts of this important mineral even if you don’t consume dairy products.

For those who want freedom from relying on dairy for their nutritional needs, there’s good news: You don’t have to! While milk and other dairy-based items do contain some of the highest levels of calcium available in food sources, it isn’t the only way to make sure that you’re meeting your recommended daily intake (RDI). Fortunately, there are plenty of non-dairy options for getting enough calcium every day.

In this article, we’ll discuss everything from what makes up our RDI of calcium to which foods offer the most readily absorbable forms so that you can confidently create balanced meals that meet all your dietary requirements – with or without cow’s milk!

Table of Contents

What is Calcium?

Calcium is a critical mineral for humans, playing an important role in our health. It’s found naturally in many foods, and it helps to build strong bones and teeth while aiding nerve function and muscle contraction. Calcium also has other roles in the body like helping with blood clotting and hormone secretion.

The daily recommended intake of calcium depends on age, gender, physical activity level, pregnancy status, and more. Generally speaking, adults over 19 years old should aim for 1,000 milligrams of calcium per day; pregnant women need around 1,200 milligrams each day; and those who are lactating require up to 1,500 milligrams daily.

Getting enough calcium without dairy products may seem challenging at first glance but can easily be met by eating fortified non-dairy milk or yogurt along with plenty of leafy greens such as kale or broccoli. Other good sources include canned fish like sardines that have edible soft bones and almonds. Eating a variety of these options will ensure you get your daily dose of this essential mineral! Moving forward then let’s discuss how to meet the recommended daily intake.

Recommended Daily Intake

The importance of calcium in the body is beyond measure! Everyone needs to ensure they’re getting enough, but it can be tricky without dairy products. Here are some tips on how to get your daily recommended dosage.

Your daily calcium intake depends on a variety of factors like age and gender. For adults aged 19-50, men need 1000mgs per day while women should aim for 1200mgs. Postmenopausal women should up their intake to 1500mgs. Children also require different amounts depending on their age range – 900-1300 mg/day from 9-18 years old (boys & girls).

Fortunately there are many non-dairy sources that provide adequate levels of calcium such as dark leafy greens (kale), tofu, almonds and sesame seeds. There are also various supplements available if you’re struggling to meet your requirements through diet alone – just make sure to check with your doctor first before taking anything new.

So now that we’ve outlined the basics of what’s needed for a healthy dose of calcium, let’s explore the role this important nutrient plays in our bodies…

Role Of Calcium In The Body

Calcium is an essential mineral for optimal health. It plays a vital role in maintaining strong bones and teeth, muscle contraction and nerve conduction. While dairy products are popular sources of calcium, there are plenty of plant-based options to ensure you’re getting enough.

The recommended daily intake (RDI) for adults aged 19-50 years old is 1000mg/day; however this may vary depending on gender and age group. Calcium absorption rates can be influenced by other factors such as vitamin D levels or the presence of certain hormones. Therefore it’s important to consider your individual needs when determining how much calcium you need each day.

When it comes to bone health, adequate consumption of dietary calcium is critical for building and maintaining healthy skeletons throughout life. Regular physical activity combined with sufficient calcium intake helps promote strong bones which decreases fracture risk over time. Similarly, regular consumption of dietary calcium helps maintain normal muscle function including allowing muscles to contract and relax properly – especially during exercise and everyday activities!

To meet RDI requirements, look for non-dairy foods that naturally contain high amounts of bioavailable calcium such as some dark leafy greens (kale & bok choy), sardines, tofu made with calcium sulfate, fortified nut milks & juices, almonds & dried figs among many others. Additionally, supplementation may also be beneficial if needed however consulting with your healthcare provider before taking any supplements is always advised. Plant-based sources of calcium offer numerous benefits not only for our bones but also overall health – making them a great choice for people trying to increase their dietary intake without consuming dairy products.

Plant-Based Sources Of Calcium

If you’re looking for a way to get enough calcium without dairy products, look no further! Plant-based sources of calcium are not only abundant but can provide the essential minerals and vitamins that your body needs. From leafy greens like kale and collard greens, to legumes such as chickpeas and navy beans, there’s an endless array of vegan-friendly options available to help meet your daily calcium requirements.

Incorporating these plant-based sources into your diet is simple; try adding cooked kale or spinach to soups and stews, replace canned tuna with black beans in salads, or even add white beans on top of pizza instead of cheese – it’s that easy! Moreover, certain fruits and vegetables offer high levels of calcium too: oranges contain around 60 mg per serving while broccoli dishes up about 40 mg. Furthermore, many fortified foods (such as almond milk) have added calcium so check the label before purchasing.

The potential benefits of consuming more plant-based sources are limitless; they’re rich in antioxidants and other nutrients that can help promote overall health. Plus, opting for this type of non-dairy alternative helps protect our planet by reducing environmental impacts associated with animal agriculture. With all these advantages combined, now is the time to start exploring new ways to get your recommended daily intake of calcium from plant-based sources. Let’s take a closer look at some great non-dairy dairy alternatives…

Non-Dairy Dairy Alternatives

Non-dairy alternatives can be a great source of calcium if you’re looking to avoid dairy. Soy milk, almond milk and rice milk are all excellent sources of calcium and other essential nutrients. All three contain about the same amount of calcium per cup as cow’s milk; at least 300 mg. Additionally, these non-dairy milks often come fortified with vitamins A and D, which are important for bone health and overall well-being.

The nutritional value of plant-based milks depends greatly on their added ingredients. Due to this fact, it is important to read labels carefully when selecting one that best meets your dietary needs. Plant based milks tend to have fewer calories than cow’s milk but some varieties may contain higher amounts of sugar or added fats depending on the type chosen. It is also important to note that unsweetened versions provide more nutrition than those sweetened varieties.

When choosing a non-dairy alternative, look for one with minimal added sugars or saturated fat while still providing adequate amounts of calcium and other key nutrients such as vitamin D3. Also keep in mind that many plant based milks are enriched with additional vitamins and minerals making them an even better choice for optimal health. With so many options available today, anyone can find a suitable non-dairy option without sacrificing taste or nutritional value! From here we can move onto discussing the nutritional value of fortified foods.

Nutritional Value Of Fortified Foods

Getting enough calcium without dairy products can be daunting, but there are plenty of fortified foods that offer an excellent source of the nutrient.

Here’s a list of 4 great options to help you get your daily dose:

1. Soy and almond milk: these plant-based milks are often enriched with calcium and other minerals like iron and vitamin D.
2. Orange juice: many brands have added calcium in addition to vitamins A and C for extra nutrition.
3. Leafy greens: spinach, kale, collard greens, and Swiss chard all contain some amount of calcium as well as fiber, magnesium, potassium, and more!
4. Seeds: sesame seeds and chia seeds are loaded with healthy fats plus essential minerals like manganese, phosphorus, zinc – and yes – even calcium!

Incorporating any one (or all!) of these items into your diet will help ensure you’re meeting your dietary intake requirements for this important mineral. And best yet? You don’t need to give up on creamy dishes or delicious smoothies due to a lack of dairy – simply opt for one of the above ingredients instead! Transitioning from dairy products to non-dairy alternatives doesn’t mean sacrificing flavor or satisfaction – just switch it up! With so many tasty ways to meet your needs without compromising taste bud happiness, getting enough calcium has never been easier than now.

Vitamin D And Calcium

Now that we have discussed the nutritional value of fortified foods, let’s move on to Vitamin D and Calcium. They are both essential nutrients for strong bones and optimal health.

Vitamin D is an important factor in calcium absorption and bone health. It helps your body absorb more calcium from the food you eat. If you don’t get enough vitamin D through sun exposure or a supplement, it can be difficult to meet your daily calcium needs without dairy products.

Fortunately, there are plenty of non-dairy sources of calcium available such as green leafy vegetables like kale and collard greens, almonds, tofu prepared with calcium sulfate, and canned fish with edible soft bones like sardines or salmon. Additionally, many plant milks and juices are also fortified with extra calcium which can help ensure adequate intake throughout the day.

To maximize your nutrient absorption from these foods, combine them with other sources of vitamin D such as mushrooms exposed to ultraviolet light; fatty fish like tuna, mackerel, or herring; egg yolks; beef liver; or cod liver oil supplements. Doing so will help optimize bone growth and development while avoiding dairy consumption altogether! Now let’s explore some supplemental options to consider…

Supplements To Consider

You don’t need to give up on your dream of getting enough calcium without dairy products. With a little creativity and research, you can ensure that your body is receiving the proper amount of this essential mineral. Figuratively speaking, it’s like having a key in your hand to unlock a world of non-dairy sources – and supplements!

When considering taking a supplement for calcium intake, there are several things to consider: how much calcium do I need? What kind should I take? And what other nutrients may be beneficial alongside my calcium intake? To answer these questions, let’s break it down into three categories: Calcium Supplements, Non-Dairy Supplements and Deficiency Treatment Options.

Calcium Supplements	Non-Dairy Supplements	Deficiency Treatment Options
Caltrate Plus	Almonds	Vitamin D Supplementation
Citracal	Sesame Seeds	Bone Broth
Osteo Bi-Flex	Tofu	Exercise
Viactiv	Kale

First up is calcium supplements. These are widely available over the counter at pharmacies or health stores. Some common brands include Caltrate Plus, Citracal, Osteo Bi-Flex and Viactiv. If you opt for one of these options, make sure to follow the instructions carefully as they contain high levels of elemental calcium which could lead to an overdose if not taken properly. In addition, check with your doctor before beginning any supplement regimen.

Next are non-dairy sources such as almonds, sesame seeds, tofu and kale; all excellent choices when looking for natural ways to increase your daily intake of dietary calcium. Leafy green vegetables like spinach or collard greens also provide good amounts of this nutrient so try adding them into meals whenever possible. Lastly, bone broth is another great option that packs lots of minerals including magnesium and phosphorus which help aid absorption.

Finally comes deficiency treatment options like vitamin D supplementation or exercise for improved calcium absorption – both important components in maintaining healthy bones throughout life! Vitamin D helps your body absorb more calcium by increasing its presence in the bloodstream while physical activity keeps muscles strong and supports joint stability – two factors that play an integral role in preventing fractures caused by osteoporosis later in life.

Benefits Of Exercise For Calcium Absorption

Now that we have discussed the various types of supplements to consider when looking for ways to increase calcium intake, let’s explore how exercise can benefit calcium absorption and bone health.

Exercise is a crucial factor in maintaining healthy bones and calcium absorption. Research has shown that high intensity activities such as weightlifting or HIIT (high-intensity interval training) help preserve bone mass by increasing muscle strength and balance, which helps protect against falls. Additionally, regular physical activity helps stimulate the release of hormones like calcitonin, which plays an important role in regulating our body’s calcium levels.

Regular aerobic activity also increases blood circulation throughout the body, allowing more oxygenated blood to reach your bones and skeletal muscles. This improves their ability to absorb nutrients from food sources, including calcium – something that is essential for strong bones. Furthermore, it provides necessary resistance during movement that helps strengthen tendons and ligaments around joints; this reduces stress on them while helping keep our bones strong.

In short, engaging in regular exercise not only boosts overall fitness but also offers many benefits for maintaining good bone health and promoting optimal calcium absorption into our bodies. Symptoms of a deficiency include fatigue, weakened teeth and nails, hair loss, brittle bones, poor appetite and depression – all signs worth paying attention too if you feel your diet may be lacking in certain nutrients!

Symptoms Of A Deficiency

If you’re not getting enough calcium in your diet, certain signs and symptoms could appear. This is important to note because calcium plays an essential role in maintaining healthy bones and teeth. A lack of adequate dietary calcium can lead to osteoporosis, muscle cramps, or impaired growth in children.

The most common sign of a deficiency is fatigue. You may feel more tired than usual throughout the day, even after having slept well at night. Other physical manifestations include feeling weak or dizzy when standing up quickly from sitting down for too long. Additionally, some people report experiencing numbness or tingling sensations in their hands and feet as a result of inadequate calcium intake.

It’s also possible that you might notice changes in your skin if you have a calcium deficiency. Your skin can become dry and flaky due to dehydration caused by reduced calcium levels. In extreme cases, it can develop rashes or red patches on the face or body which are difficult to get rid of without increasing dietary intake of this important mineral.

Achieving optimal health starts with knowing what your body needs nutritionally – including sufficient amounts of calcium each day! To understand the long-term effects associated with inadequate intakes of this macronutrient, read on below…

Long-Term Health Effects

The consequences of calcium deficiency can be far-reaching and long-lasting. Just like a rock skipping across the surface of water, ignoring this essential mineral will cause damaging ripple effects throughout your body’s systems. If left unaddressed, inadequate levels of calcium can lead to serious health problems that affect bone health, cardiovascular health, and joint health.

When it comes to maintaining strong bones and preventing osteoporosis later in life, adequate amounts of dietary calcium are critical. Calcium is an important building block for healthy bones and helps ensure they remain dense and resilient over time. Without enough of this key nutrient, bones become weak and brittle – putting you at risk for fractures or breaks even after minor falls or accidents.

Cardiovascular health is another area where calcium intake plays an important role. Eating foods high in calcium may help lower blood pressure as well as reduce cholesterol levels by binding with fatty acids before they are absorbed into the bloodstream. This lowers the amount of fat circulating around the body which can improve overall heart function and protect against stroke or other cardiac events in the future.

Joints also require sufficient amounts of calcium for optimal functioning. Joint cartilage requires regular replenishment in order to keep moving freely without pain or stiffness; if not supplied through diet, cartilage begins to break down leading to painful movement as well as increased inflammation throughout the entire body due to inefficient waste removal from cells. By consuming enough dietary sources of bioavailable calcium daily, you can support all these functions while protecting yourself from detrimental long-term implications on your overall wellbeing.

Without proper awareness and actionable steps towards prevention, low levels of dietary calcium could have serious consequences down the road – making it imperative that we stay proactive about our nutrition today! As such, knowing what factors increase one’s risk for developing low levels of this crucial mineral is just as important as understanding how much should be consumed each day in order to maintain good health now and into the future

Risk Factors For Low Calcium Levels

Low calcium levels can be caused by a variety of dietary, lifestyle, and medical factors. It’s important to identify potential risk factors for low calcium in order to ensure that you’re consuming an adequate amount of the nutrient without dairy products.

Here are some key risk factors:

• Low-calcium diet: Eating a diet that is low in calcium may increase your risk for inadequate intake over time. Make sure you’re incorporating non-dairy sources such as leafy greens, almonds, tofu, soy milk, beans and sardines into your meal plan regularly.
• Calcium absorption issues: Certain conditions or medications make it difficult for the body to absorb enough calcium from food sources. Conditions like celiac disease or inflammatory bowel disorders can interfere with proper mineral absorption. Some medications such as antacids and corticosteroids may also affect how much we retain from our diets.
• Dietary imbalances: Too much phosphorus or sodium relative to calcium intake can lead to lower levels because these nutrients compete with each other during digestion and absorption processes. Consuming too little vitamin D may also reduce your ability to utilize what you eat effectively since this vitamin plays an essential role in transport within cells.

It’s beneficial to become aware of any potential risks that could put you at higher risk for inadequate amounts of this crucial mineral so you can take steps towards prevention and treatment if needed. Testing for deficiency will help determine whether supplementation is necessary or not.

Testing For Deficiency

It’s important to know if you’re at risk of calcium deficiency. Testing is an important step in determining whether or not dairy-free diets are providing you with enough calcium. There are a few different tests that can be conducted to find out if your body has adequate levels of calcium.

The first test involves measuring the amount of ionized calcium in your blood, which tells us how much available calcium there is for use by the body. This test will help identify any signs of hypocalcemia, or low levels of calcium in the blood. Another test used to measure calcium status is called a serum 25-hydroxyvitamin D level. A vitamin D deficiency can lead to inadequate absorption and utilization of dietary calcium, so this test helps identify potential deficiencies that may need treatment. Finally, a urine test measures the amount of citrate excreted from the kidneys, which gives us an indication of how well your body is absorbing and utilizing dietary calcium.

These tests provide valuable information about your current calcium status, as well as any potential risks associated with a lack thereof. It’s important to get tested regularly and consult with a registered dietitian nutritionist (RDN) if any concerns arise regarding your intake or availability of dietary calcium sources for optimal health outcomes.

Treatment Options

To ensure that you’re getting enough calcium without dairy products, there are a variety of treatment options to consider. As with any dietary change, it’s important to speak with your doctor or registered dietitian nutritionist before making any drastic changes in your daily routine.

Calcium-rich foods	Dairy-free substitutes
Collard greens	Soy milk
Turnip greens	Almond milk
Spinach	Rice milk
Kale	Hemp milk
White beans	Coconut milk

In addition to incorporating the abovementioned calcium-rich foods and dairy-free substitutes into one’s diet, taking a calcium supplement can be another viable option for those looking to increase their intake of this essential nutrient. It is recommended that if someone chooses to take a supplement they should aim for no more than 500mg per day as higher doses may result in adverse health effects. Additionally, many supplements also contain other minerals like magnesium which must be taken into consideration when determining an appropriate dosage regimen.

Taking these steps is an effective way to support optimal bone health while still avoiding dairy products. With so many delicious foods and convenient supplements available on the market today, increasing one’s calcium intake without dairy has never been easier! Now let’s explore strategies to further boost intake of this vital nutrient.

Strategies To Increase Intake

If you don’t consume dairy products, it is important to ensure that your diet includes other sources of calcium. To increase intake of this mineral and create a nutrient-rich lifestyle, consider the following strategies:

1. Eat foods high in calcium on a regular basis: This can include kale, spinach, Chinese cabbage, sardines with bones, almonds, tahini (sesame seed paste), fortified plant milks such as soy or almond milk, tofu processed with calcium sulfate and figs.
2. Include Vitamin D-containing foods into meals and snacks daily: These are essential for optimal absorption of dietary calcium and may come from fatty fish such as salmon or tuna as well as mushrooms exposed to ultraviolet light during growth. Consider supplementing if adequate intake cannot be accomplished through food alone.
3. Spread out consumption of calcium-rich foods throughout the day and avoid consuming large amounts at one time; this helps maximize absorption while keeping within recommended intakes.
4. Incorporate healthy fats like avocado, olive oil or nuts into meals containing calcium-rich components; these help facilitate greater absorption of nutrients including calcium.

By creating a balanced diet full of diverse ingredients rich in both minerals and vitamins, individuals seeking to maintain strong bone health without consuming dairy can do so easily!

Frequently Asked Questions

What Type Of Exercise Should I Do To Increase Calcium Absorption?

When aiming to increase calcium absorption through exercise, there are some key things you should consider. Strength training is a great way to boost your bone health and add extra calcium into the body.

Here’s what you need to know:

1. Incorporate weight-bearing exercises in order to strengthen bones and maximize calcium absorption from dietary sources. Examples include walking, jogging, running, stair climbing, squats, lunges, and other forms of resistance training.
2. Eat plenty of vitamin D rich foods that can help with the absorption of calcium such as fatty fish (salmon or cod) and fortified cereals and orange juice among others.
3. Incorporate calcium-rich foods like dark leafy greens (spinach or kale), almonds and figs into your diet for an added bonus to ensure adequate levels of daily calcium intake without dairy products.

As a registered dietitian nutritionist I recommend adding these activities and food items into your regular routine in order to maintain healthy bones throughout life while also getting enough calcium without relying on dairy products alone. Exercise has been shown to be beneficial not only for increasing overall strength but also for improving nutrient absorption rates from dietary sources – making it an important component when trying to meet our daily requirements for optimal health outcomes. With this advice in mind, practice safe strength training exercises regularly along with consuming vitamin D plus calcium rich foods for better bone health!

What Are The Long-Term Health Effects Of A Calcium Deficiency?

Calcium plays an important role in the human body, from helping to form and maintain healthy bones and teeth to supporting muscle contractions. Unfortunately, calcium deficiency is a common problem that can have long-term health effects if left untreated. It’s important for everyone, especially those who do not consume dairy products, to understand these potential consequences so they can take steps to ensure their daily calcium intake is sufficient.

It’s true that people with a calcium deficiency may not experience any symptoms initially; however, there are certain diseases associated with inadequate levels of this mineral over time. These include osteoporosis – which weakens bones by reducing bone density – as well as rickets – a condition characterized by softening of the bones in children due to low vitamin D or phosphorus levels. Other possible complications of prolonged calcium deficiency include:

• Muscle spasms or cramps
• Weak nails or hair loss
• Poor wound healing
• Numbness or tingling in the hands and feet

Fortunately, individuals at risk of developing a calcium deficiency can take proactive steps to prevent it through dietary changes and supplementation. Registered dietitian nutritionists recommend incorporating more leafy greens like kale into one’s diet, consuming fortified foods such as breakfast cereals, taking supplements such as Vitamin D3 (which aids in absorption), and exercising regularly to increase bone strength. Additionally, lifestyle modifications such as quitting smoking and limiting alcohol consumption can also help improve overall health outcomes related to calcium deficiencies.

The bottom line? Everyone should be aware of the implications of lacking adequate amounts of this essential mineral in their diets – both now and for years down the road – regardless of whether they follow a dairy-free eating plan or not. Taking measures today will go a long way towards safeguarding your future wellbeing!

Are There Any Risk Factors For Low Calcium Levels?

Are there any risk factors for low calcium levels? This is an important question to consider when determining how best to ensure adequate intake of this essential mineral. As a registered dietitian nutritionist, I believe that understanding the risks associated with inadequate calcium can help people make informed dietary choices and find enjoyment in freeing themselves from worrying about their health.

Calcium deficiency can occur if one’s body needs more than it receives through their diet or supplements. Certain individuals are at higher risk for developing a calcium-deficiency due to certain lifestyle habits, medical conditions, and other dietary exposures. People who consume diets lacking in dairy products, those who eat very few fruits and vegetables, as well as vegans may not be getting enough calcium and could benefit from supplementation or changing up their menu options to include more sources of the mineral. Additionally, people undergoing weight loss surgery or taking medications such as steroids have increased chances of experiencing low levels of calcium.

It’s worth considering the downside of relying too heavily on calcium supplements alone; while they provide an easy way to increase your daily consumption of this nutrient, some studies suggest excessive amounts of supplemental calcium may lead to increased kidney stone formation and heart disease over time. Therefore, it’s important to talk with a healthcare provider before starting any supplement regime and make sure you’re following all dosage instructions carefully.

In order to avoid these potential risks associated with both a low-calcium diet and consuming too much supplemental calcium, it’s best to focus on eating plenty of dark green leafy vegetables like spinach which contain high levels of absorbable minerals along with foods fortified with vitamins D & K2 which helps our bodies better utilize existing stores of minerals like calcium for optimal bone health. By making simple changes such as incorporating alternative food sources into their meal plans, people can fortify their diets without risking unnecessary side effects from supplementation or missing out on vital nutrients needed for proper functioning within their bodies.

How Can I Test For Calcium Deficiency?

Testing for calcium deficiency is an important part of maintaining overall health and wellbeing. As a Registered Dietitian Nutritionist, I’m here to help you understand the different methods available when it comes to testing your calcium levels.

There are several tests that can be used to determine if someone has a calcium deficiency: blood calcium test, urine calcium test, or even bone biopsy. The most accurate way to measure the amount of calcium in your body is through a blood calcium test. This test measures how much free ionized and protein-bound calcium is circulating in your bloodstream at any given time. It’s usually done as part of routine lab work and takes less than 15 minutes to complete. Results are typically reported within 24 hours after the test is taken.

Urine samples may also be used to detect low levels of calcium in the body. A urine sample will show elevated levels of parathyroid hormone (PTH), which indicates an imbalance between serum phosphate and serum calcium concentrations. Urine samples aren’t as reliable as blood tests for measuring total body stores but they can still provide useful information about certain metabolic processes related to Calcium metabolism such as Vitamin D activation or kidney function. Lastly, a bone biopsy performed under general anesthesia may be recommended by a doctor if further investigation into bones structure and composition is needed to diagnose suspected causes of chronic hypocalcemia or osteoporosis.

No matter what method you choose, regular testing for calcium deficiency should become part of your healthcare regimen so that potential problems can be quickly identified and treated before they cause more serious issues down the line. If you have questions or concerns regarding testing for low calcium levels please contact your medical provider right away!

What Are The Treatment Options For Calcium Deficiency?

When it comes to calcium deficiency, the treatment options are vast. From calcium-replacement foods to supplements and bone-strengthening exercises, there is something for everyone when it comes to treating this common mineral deficiency. To make sure you’re getting enough of what your body needs, here’s a list of four things you can do:

1. Eat calcium-rich non-dairy foods such as kale, okra and almonds
2. Take daily calcium supplements as recommended by your doctor or dietitian
3. Increase physical activity through weight-bearing exercises like jogging or using resistance bands
4. Avoid caffeine and alcohol which can interfere with absorption of minerals in the body

Eating balanced meals that include plenty of vegetables and whole grains will help ensure your body gets adequate amounts of essential vitamins and minerals including calcium. Additionally, making lifestyle changes like reducing stress levels also helps promote healthy bones so you can live life free from worry about potential deficiencies.

The best way to find out if you have a calcium deficiency is to visit your doctor or seek advice from a qualified healthcare professional who can provide personalized guidance on how best to treat any underlying issues associated with low levels of this important mineral. With the right plan in place and dedication towards following it regularly, maintaining excellent health should be achievable while avoiding dairy products altogether!

Conclusion

It is important to ensure that you are getting enough calcium in your diet, especially if you don’t consume dairy products. Without adequate intake of dietary calcium, long-term health effects can occur such as weakened bones and even an increased risk for certain types of cancer.

While there are many options out there for testing for a calcium deficiency, it’s best to consult with a registered dietitian nutritionist who will be able to assess your individual needs and provide specific advice on how to get the right amount of calcium in your diet. With their help, they can create an eating plan tailored specifically to you, which includes foods rich in non-dairy sources of calcium like kale, sardines and almonds. Additionally, exercise has been shown to increase absorption of dietary calcium so regular physical activity should also be part of this plan.

I understand that making changes to one’s diet isn’t always easy but I urge everyone to take control of their health by being mindful about what goes into their bodies. Eating foods high in calcium along with regular exercise are key components for maintaining strong bones throughout life and avoiding serious illnesses down the road.