If you’re living with osteoporosis, you likely know how important it is to slow bone loss and strengthen existing bone. Both calcium and vitamin D supplements can help keep the bones as healthy and strong as possible and are a common part of osteoporosis treatment. Dietary calcium is key, too, but finding enough calcium-rich foods to bolster your bones may feel like a never-ending quest, especially if you’re looking beyond dairy sources.

The good news is that with a few key ingredients, you can whip up smoothies as an easy way to help meet your daily calcium goals. You don’t need huge amounts of dairy, either. You can make calcium-packed smoothies with little or no dairy and some alternative sources of calcium. Below are three calcium-rich smoothies to help you get enough of the mineral in your daily diet and have fun with flavors.

1. Fruit-Filled Bowlful

Smoothies aren’t just drinks — you can spoon them up, too. Osteoporosis Canada’s Smoothie Bowl tops plenty of blended fruit with more fresh fruit plus granola and chia seeds for texture and a nutritional edge. Greek yogurt is a calcium-rich base, and the 2 teaspoons of chia seeds add another 42 milligrams of calcium. If you prefer, you can use soy yogurt (or another nondairy type) for a calcium-rich, dairy-free option. One-third of this recipe supplies 150 milligrams of calcium.

2. Simple Sunrise Sip

Calcium is often associated with dairy products, but some nondairy beverages are natural sources or are fortified to improve their nutrient profile. The fortified soy milk in this Morning Smoothie Recipe from Osteoporosis Canada contains about the same amount of calcium, vitamin D, and vitamin A as cow’s milk. This fruit smoothie comes together fast, perfect for a morning blast of flavor and calcium — 317 milligrams, to be exact. (Toss in a tablespoon of chia seeds if you’d like to up the calcium content even more.)

3. A Touch of Sweetness

Cinnamon and vanilla sweeten the unique blend of fruit, greens, and seeds in OsteoConnections’ Calcium-Rich Smoothie. In addition to spinach and sesame seeds, which together provide 118 milligrams of calcium, this recipe combines yogurt and milk to drive up the calcium content even further. Choose fortified plant-based yogurt and milk to make this smoothie dairy-free. Made with almond milk, a serving supplies 390 milligrams of calcium.

Calcium Comes in Many Forms

Look beyond cow’s milk and yogurt when gathering ingredients for a bone-building smoothie. These recipes are proof that fortified plant-based milks and nutritious add-ins like chia seeds and sesame seeds can kick up the calcium for strong bones. Try different combinations of ingredients and calcium-rich foods to create a variety of healthy smoothies to boost your bone health.

Talk With Others Who Understand

MyOsteoTeam is the social network for people with osteoporosis and their loved ones. On MyOsteoTeam, more than 62,000 members come together to ask questions, give advice, and share their stories with others who understand life with osteoporosis.

Do you have a favorite calcium-rich smoothie? What do you do to make sure you get enough calcium in your diet? Share your experience in the comments below, or start a conversation by posting on your Activities page.