Hi newsbeat3, and welcome to the forum!How do people make up for the lose in not eating dairy products like milk?
Lots of my favorite vegetables (the dark green, leafy kind) are good sources of calcium. I recently found out that some beans, such as soy beans and white beans, are significant sources.
Milk also provides other things, such as vitamin D, riboflavin(?), and B-12. Some vegan foods are supplemented with these; it will say so on the label. B-12 is the only vitamin I take regularly, but a few years ago, my check-up revealed a vitamin D deficiency for which I was given a prescription-strength supplement. I thought I was getting enough D from being outdoors, but this was right at the end of winter when my stores of D would have been at their lowest. Too much of some forms of vitamin D can make you sick... I think D-3 can make you sick if you take too much of it, but not D-2. You'd better check around for yourself.
The regular prescribed Vitamin B12 intake is 2.4 mcg for adults, 2.6 mcg for pregnant lady and 2.8 mcg for a mother while breastfeeding.
The only way to fulfill this requirement is by consuming B12-fortified foods or taking a vitamin B12 supplement. A simple way to intake the vitamin B12 is in vaporized form. Vegan people can use vitamin B12 vape pen. The food for vitamin B12 sources is plant milk, soy items, breakfast grains, and dietary yeast.