Lactose intolerance is the inability or insufficient ability to digest lactose, a sugar found in milk and milk products, and it is caused by a deficiency of the enzyme lactase, which is produced by the cells lining the small intestine. Patients with lactose intolerance may experience moderate-to-severe gastrointestinal discomfort within minutes or a couple of hours following consumption of lactose. Lactose is present in milk, milk products, dairy and some processed foods. You may want to speak to your doctor regarding supplementation as you may not be getting all the recommended vitamins and minerals you need if you are lactose intolerant.
Calcium
If you are lactose intolerant, you may not be getting enough calcium in your diet. Calcium can be found in milk and dairy products. It is important for the formation and maintenance of healthy bones and teeth and is also necessary for muscle contraction and nerve conduction. Not consuming an adequate amount of calcium in your diet may predispose you to developing osteoporosis later in life. The daily recommended intake of calcium ranges from 1,000mg to 1,300mg per day, according to the National Institutes of Health Office of Dietary Supplements. Calcium supplements can be purchased over the counter at your local pharmacy.
Vitamin D
Vitamin D is important for the body's absorption of calcium. Without a sufficient vitamin D intake your body may not be able to absorb and utilize calcium, thus increasing your risk for osteoporosis. Vitamin D can be obtained from the sun, in foods such as eggs and liver, and through vitamin supplementation. Depending on your age, the average daily recommendation for vitamin D ranges from 600 to 800 international units per day, reports the ODS.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that is present in cow's milk. If you are lactose intolerant, you may be at risk for a vitamin B12 deficiency, which can lead to the development of anemia and neurological symptoms. According to MedlinePlus, the recommended daily intake of vitamin B12 for adults is 2.4mcg per day.
