It’s no secret that calcium is an essential nutrient that supports bone and muscle health. However, many people, including those following a dairy-free lifestyle, have difficulty reaching their daily recommended intake of calcium. Luckily, there is a way to get the calcium your body needs without consuming dairy: calcium lactate. In this blog post, we’ll discuss what calcium lactate is, its benefits, and how to incorporate it into your diet.
What is Calcium Lactate?
Calcium lactate is a type of calcium salt derived from lactic acid, which gives it its name. It can be found in various food and supplement forms, such as capsules, tablets, and powders. It’s important to note that calcium lactate isn’t the same as calcium lactate gluconate, which is a calcium salt derived from gluconic acid.
The Benefits of Calcium Lactate
Calcium lactate is a great source of calcium for those who don’t consume dairy or other animal products. It’s also a great option for those who experience digestive issues, as it’s gentle on the stomach and more easily absorbed by the body than other forms of calcium. Additionally, calcium lactate contains a higher percentage of calcium than other forms of calcium, so you don’t need to take as much to get the same amount of calcium.
How to Incorporate Calcium Lactate Into Your Diet
There are several ways to incorporate calcium lactate into your diet. The first is to take a calcium lactate supplement, such as a capsule, tablet, or powder. If you choose the supplement route, make sure to follow the directions on the label carefully.
Calcium lactate can also be found in food products, such as plant-based milks and cereals. If you have trouble finding these products in your local grocery store, you can also purchase them online.
Another option is to cook with calcium lactate. You can add it to soups, sauces, and other recipes to boost the calcium content. It’s important to note that calcium lactate can break down if added to hot liquids, so it’s best to add it near the end of the cooking process or as a topping.
Tips for Taking Calcium Lactate
When taking calcium lactate supplements, it’s best to take them with meals to help with absorption. When taking them with food, it’s best to take them with foods that are high in Vitamin D, such as fatty fish, eggs, and fortified cereal. Vitamin D helps the body absorb calcium better.
It’s also important to limit your intake of calcium lactate to the recommended daily allowance. Too much calcium can cause uncomfortable symptoms such as bloating, gas, and constipation. It’s also important to note that excessive calcium intake can interfere with the absorption of other minerals, such as iron and zinc.
Side Effects of Calcium Lactate
Though calcium lactate is generally safe, there are potential side effects that can occur. It’s important to talk to your doctor before taking calcium lactate or any other supplement if you are pregnant, breastfeeding, have a medical condition, or are taking medication.
Common side effects of calcium lactate include allergic reactions, constipation, and abdominal bloating. If you experience any of these symptoms, stop taking the supplement and talk to your doctor.
Calcium Lactate Alternatives
If you’re looking for alternatives to calcium lactate, there are plenty to choose from. Calcium-rich plant-based foods include kale, collard greens, bok choy, almonds, sesame seeds, and fortified plant-based milks. Additionally, there are several calcium supplements made from plant sources, such as calcium citrate and calcium carbonate.
The Bottom Line
Calcium lactate is a great option for those who follow a dairy-free lifestyle or experience digestive issues. It’s a high-quality source of calcium that is gentle on the stomach and easily absorbed by the body. To get the most out of calcium lactate, it’s important to take it with meals, limit your intake to the recommended daily allowance, and be aware of potential side effects. You can also get your calcium fix from plant-based sources such as kale, collard greens, and almonds.
No matter what dietary restrictions you have or lifestyle you lead, it’s important to meet your dietary needs and ensure your body has the nutrients it needs. Calcium lactate is a great option for those who can’t or choose not to consume dairy and can help them meet their daily recommended intake of calcium.
I’m Brooke, and I love being vegan. I know all there is to know about the vegan lifestyle, and I love sharing that knowledge with others.
I own a vegan restaurant in Boston, and I love helping people make the switch to a plant-based diet. It’s not always easy, but it’s definitely worth it!