What supplements should I take if I'm lactose intolerant?

October 21, 2025 •

4 min read

Approximately 65% of the global adult population has a reduced ability to digest lactose after infancy, a condition known as lactose intolerance. If you are among this group and avoid dairy, it is crucial to know what supplements should I take if I'm lactose intolerant? to ensure your body receives essential nutrients like calcium and protein.

Quick Summary

Comprehensive guide explores the key supplements for managing lactose intolerance, from immediate relief with lactase enzymes to addressing potential nutrient gaps with vitamin D, calcium, and probiotics. Provides actionable advice on choosing the right products to support your health without dairy.

Key Points

Lactase Enzyme Supplements: Taking lactase enzyme tablets or drops immediately before consuming dairy can help break down lactose and prevent digestive symptoms.
Calcium Supplements: To prevent bone health issues from avoiding dairy, discuss a calcium supplement with a healthcare provider, preferably calcium citrate, to help meet your daily needs.
Vitamin D Supplements: Pairing calcium with vitamin D is important, as it is essential for the body to properly absorb calcium.
Probiotics: Certain probiotic strains, like Lactobacillus acidophilus, can assist the gut in breaking down lactose, potentially easing mild symptoms.
Lactose-Free Protein Powder: Opt for plant-based protein powders (pea, rice, soy, hemp) or highly-filtered whey protein isolate to meet protein goals without the lactose.
Consult a Professional: Always talk to a doctor or dietitian before starting a new supplement plan to ensure it's right for your specific health needs.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before starting any new supplement regimen.

Understanding the Nutritional Gaps in a Dairy-Free Diet

When you are lactose intolerant, avoiding or limiting dairy products is often necessary to prevent uncomfortable digestive symptoms like bloating, gas, and diarrhea. However, milk and other dairy items are major sources of calcium and vitamin D, crucial for bone health. A dairy-free diet can, over time, lead to deficiencies in these and other nutrients, emphasizing the need for strategic supplementation. Beyond vitamins and minerals, many protein supplements are derived from whey or casein, which are milk-based, requiring lactose-intolerant individuals to seek alternative protein sources.

Lactase Enzyme Supplements: The First Line of Defense

For those who wish to enjoy dairy occasionally, lactase enzyme supplements are the most direct solution. These over-the-counter supplements contain the lactase enzyme that your body lacks, helping to break down lactose in dairy products. By taking them just before consuming a dairy-containing food or drink, you can often prevent the unpleasant digestive symptoms.

How to use: They are available in tablets, caplets, or drops. It is important to follow the package instructions for proper usage.
Considerations: Lactase supplements are not foolproof and their effectiveness can vary from person to person. Some with severe intolerance may still experience symptoms.

Calcium Supplements: Protecting Your Bones

Calcium is essential for maintaining strong bones, and without regular dairy intake, many people risk low calcium levels. While many non-dairy foods contain calcium, such as leafy greens, fortified plant-based milks, and canned fish with bones, it can still be challenging to meet daily requirements. A calcium supplement may be necessary to fill this gap.

Choosing the right type: Look for calcium citrate, which is better absorbed than calcium carbonate, especially if taken between meals. The National Institutes of Health provides information on recommended daily allowances based on age and gender.
Avoiding over-supplementation: Excessive calcium intake from supplements can lead to adverse effects like kidney stones. It is important to monitor your total intake from both food and supplements.

Vitamin D Supplements: A Crucial Partner for Calcium

Vitamin D is a fat-soluble vitamin that plays a critical role in the body's absorption of calcium. Since milk is often fortified with vitamin D, its avoidance can lead to a deficiency. Sunlight is a natural source of vitamin D, but exposure levels vary by season, location, and skin type, making a supplement a reliable alternative.

Types: Vitamin D is available in two forms: D2 and D3. Vitamin D3 is generally considered more effective at raising and maintaining vitamin D levels in the blood. It is best to consult with a doctor to determine the right supplement for your needs.

Probiotics: Supporting Gut Health and Lactose Digestion

Some research suggests that certain probiotic strains can help improve lactose digestion by assisting the gut's microbiome. Specific strains, like Lactobacillus acidophilus and Bifidobacterium lactis, may be particularly beneficial.

How they work: Probiotics can help break down lactose in the gut, which can reduce symptoms like bloating and gas.
Best sources: Probiotics can be found in fermented foods like yogurt with live and active cultures, kefir, and sauerkraut. Supplements in capsule form are also available.

Lactose-Free Protein Powders

For those who use protein powder for muscle building or nutritional support, traditional whey protein is not an option due to its lactose content. Fortunately, many effective and high-quality dairy-free alternatives are available.

Plant-based options: Popular choices include pea, brown rice, soy, and hemp protein powders. A blend of these can provide a complete amino acid profile.
Whey protein isolate: In some cases, highly-processed whey protein isolate contains very little lactose and may be tolerated by some individuals with mild intolerance. However, plant-based proteins are a safer bet for those with higher sensitivity.

Comparison of Key Supplements for Lactose Intolerance


Supplement	Primary Benefit	Recommended For	Considerations
Lactase Enzymes	Immediate relief from dairy-related symptoms.	Enjoying occasional dairy products without discomfort.	Effectiveness can vary; not a substitute for core nutrient intake.
Calcium	Maintains strong bones and teeth.	Individuals avoiding dairy; necessary for long-term bone health.	Choose calcium citrate for better absorption; monitor total intake.
Vitamin D	Enhances calcium absorption.	Most individuals, especially those with limited sun exposure.	Essential partner for calcium; D3 form is generally more effective.
Probiotics	Improves gut health and aids in lactose breakdown.	Supporting general digestive wellness; may help with mild intolerance.	Look for specific strains like Lactobacillus acidophilus for best results.
Plant-Based Protein	Provides essential protein for muscle repair.	Replacing whey-based protein powders.	Ensure a blend is used to get a complete amino acid profile.

Conclusion: A Supplement Strategy for Dairy-Free Living

Living with lactose intolerance requires a mindful approach to nutrition to ensure you don’t miss out on vital nutrients. A comprehensive supplement strategy starts with lactase enzymes for immediate relief when consuming dairy. For long-term health, particularly for strong bones, it is vital to consider supplementing with both calcium and vitamin D. Finally, for those on a fitness journey, plant-based protein powders offer an excellent dairy-free alternative. Before starting any new supplement regimen, it is always wise to consult with a healthcare professional to tailor the plan to your specific needs and dietary intake. This personalized approach will help you manage your intolerance effectively while maintaining robust overall health. For further information on managing dietary restrictions, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) offers valuable resources.

Frequently Asked Questions

Yes, it is possible to get enough calcium without dairy by incorporating fortified plant-based milks, tofu set with calcium sulfate, leafy green vegetables like kale and broccoli, and certain nuts and seeds into your diet. However, a supplement is often recommended to ensure adequate intake.

Not necessarily. While most whey protein is not suitable, whey protein isolate is processed to remove most of the lactose. Many people with mild lactose intolerance can tolerate it, but plant-based options like pea, rice, or hemp protein are a safer, lactose-free alternative for those who are more sensitive.

Lactase supplements work by providing the missing lactase enzyme, which breaks down lactose, the sugar found in milk, into simpler sugars that are easier for the body to digest. You take them just before eating dairy to help prevent symptoms.

The recommended daily intake for calcium and vitamin D varies by age, gender, and individual needs. It is best to consult a healthcare provider for personalized recommendations based on your diet and health status.

Some studies suggest that certain probiotic strains can help improve lactose digestion by colonizing the gut with beneficial bacteria that aid in breaking down lactose. They may help reduce symptoms for some, but effectiveness can vary.

Lactose-free milk is an excellent option for avoiding symptoms and is often fortified with calcium and vitamin D. However, it only replaces the nutrients from fluid milk. If you avoid other dairy products like yogurt and cheese, you may still need supplements to cover your total nutrient needs.

The best way to start is to consult with a doctor or a registered dietitian. They can assess your diet and health needs, help you identify specific nutrient gaps, and recommend appropriate supplements and dosages to ensure you're getting what you need safely.