BY SANDRA GUY

Allergy sufferers who’ve had to abstain from milk and dairy since infancy know they face a big challenge maintaining bone health.

So during June — recognized as Diary Month — it’s a perfect time for people allergic to dairy products to find bone-boosting supplements they can tolerate. After all, nearly every cell in your body needs calcium to thrive.

The dilemma: How can Vitamins A, B12, C and K work with a restricted diet?

Be cautious as you explore this issue. Beware that dietary supplement makers voluntarily regulate themselves. So take these precautions:

• Check the ingredients label for the specific food allergen and its derivative names. Some vitamin labels include information on common allergens, even though the manufacturers are not required to list this information.
• Look for the USP seal. The U.S. Pharmacopeia (USP) is a non-profit organization that has established standards of quality for prescription and nonprescription drugs. Using vitamins and other supplements with the USP seal indicates some quality of control and verification of safety from contaminants.
• Follow the dosage directions. You or your child probably don’t need more than the recommended daily dose, which typically reflects 100 percent of the Recommended Dietary Allowance (RDA), unless your doctor has prescribed a different dose due to a concerning deficiency.
• Discuss supplements with your doctor and registered dietitian.

Above all, make a habit of incorporating calcium-rich foods in your diet. These may include:

• Canned sardines. Check the label to be sure they’re canned in oil, bones included.
• Fortified orange juice. Check the label; not all orange juice is fortified with calcium.
• Tofu made with calcium sulfate.
• Fortified cereals and English muffins. Check the label; many popular ready-to-eat breakfast cereals and English muffins come with a healthy dose of added calcium.
• Turnip and collard greens and kale all pack a calcium-rich punch.
• Garbanzo, kidney, navy and even canned baked beans provide calcium; boiled green soybeans are another good option.
• Veggies like cooked broccoli, Chinese cabbage, edamame and acorn squash.
• Papaya, dried figs and oranges.

People’s risks for calcium deficiency vary. Research has shown that adolescent girls — especially athletes — as well as women, people who are lactose intolerant or have a dairy allergy, and the elderly should closely monitor their calcium levels.