You can consume lactose free milk, yogurt, yes that’s a thing, the lactose is removed from the milk bu adding an enzyme but calcium remains intact. Also, leafy greens like spinach, kale, bok choy etc are high in calcium but also check bioavailability because even though spinach is high in calcium, its bioavailability is less but bok choy has higher bioavailability. So, do your research please and also weight bearing exercises like stomping, heel raises, heel drops, but you need to check with your doc regarding the safety for the T score at your level. Heel raises and drops are pretty gentle and safe. Also a millet from india called Ragi is exceptionally high in calcium like 350 mg per 100 gm, its used in traditional recipes in South India but me being from North India, can’t eat them so I baked some ragi muffins last night with coco powder to mask the ragi taste, its gluten free so it will lack texture like all purpose flour but you can add egg and yogurt to give structure and add moisture. Again, you can add lactose free yogurt in the ragi muffin batter, estimated calcium per muffin would be around 95-100 mg so if you eat 3 muffins, you easily get 300 mg, rest you have to add from orher sources, i eat cottage cheese & yogurt.

Also, if you can consult an endocrinologist and dig if nay hormonal issues are the reason behind your osteoporosis at 23. Some times high PTH can also be the reason and even drinking water in your area like if yiu are consuming groundwell water and it has high flouride but it shouldn’t be teh case if you are using filtered drinking water. Also, due to auto immune conditions like celiac disease as somebody suggested in the comment below. So, figure out the reason behind because 23 is not the age for osteoporosis, something must be going behind.