Calci-Yum: How to Get Calcium on the Vegan Diet

Calcium is a cornerstone for our health and is referred to as one of the most important minerals in the body. Calcium plays a crucial role in bone strength, muscle function, nerve signaling, and electrolyte balance.¹ For those embracing a vegan diet, ensuring adequate calcium intake can seem daunting without the well-known, traditional sources of calcium like dairy products. However, with the right knowledge and dietary choices, vegans can meet their calcium needs effectively.

Those following the vegan diet run the risk of several nutrient gaps, including omega-3 fatty acid and vitamin B₁₂ deficiency; in this article, we cover why calcium matters, calcium needs for vegans, vegan sources of calcium, and the role of supplementation so you can make the most well-informed choices for your optimal health.

Calcium Health Benefits

Calcium is the most abundant mineral in the body, with about 99% of it stored in our bones and teeth.¹ The remaining 1% is found in our blood, muscles, and other tissues, where it supports proper organ function, muscle contraction, nerve transmission, and hormonal secretion.¹ Inadequate calcium intake can lead to weakened bones, increasing the risk of fractures and conditions like osteoporosis as we age.¹

Calcium Needs for Vegans

The Recommended Dietary Allowance (RDA) for calcium is about 1,000 mg for most adults, increasing to 1,200 mg of calcium daily for women over 50 years old and men over 70 years old.¹ Vegans, who avoid dairy and other animal products, must rely on plant-based sources to meet these needs as well as and other nutrients that support calcium absorption.

Plant-Based Calcium-Rich Foods for Vegans

For vegans seeking to meet their calcium needs, a variety of plant-based sources can provide ample calcium to support healthy bodily function.

Leafy Greens

Leafy greens and leafy vegetables like kale, bok choy, mustard greens, collard greens, and turnip greens are excellent sources of calcium. Beyond being rich in calcium, these greens also contain vitamin K, which plays a crucial role in bone health.²

Fortified Plant Milks and Juices

Many plant-based milks (such as almond milk, soy milk, and oat milk) and orange juice are calcium-fortified. These foods are great to keep in the fridge, as they often provide amounts of calcium similar to or greater than cow’s milk.³

Tofu, Edamame, and Tempeh

Tofu, edamame, and tempeh, all derived from soybeans, are all fantastic sources of calcium and additionally provide a significant protein boost for vegans.²

Nuts and Seeds

Almonds, chia seeds, and sesame seeds (including tahini) offer a good amount of calcium in addition to fiber, protein, and omega-3 fatty acids.²

Legumes

Beans, lentils, and chickpeas are great to keep stocked in your pantry! They are versatile, flavorful, and highly nutritious by providing a decent amount of calcium, iron, fiber, and protein.³

Top 10 Plant-Based Calcium-Rich Foods

^†These values may vary depending on brand and preparation method.³

Enhancing Calcium Absorption

Consuming enough calcium-rich foods is essential, so here are some tips to keep in mind to help the body maximize calcium absorption:

Vitamin D

Vitamin D is a fat-soluble vitamin that is necessary for calcium absorption. Vitamin D and calcium have a synergistic relationship in the body to maintain healthy bones and to regulate calcium levels in the blood.⁴ While sunlight is a primary source of vitamin D, vegans tend to be deficient in this nutrient. Considering a vitamin D supplement or consuming fortified foods can boost absorption of calcium.⁴

Oxalates and Phytates

Oxalates and phytates are plant compounds found naturally in foods like spinach, beet greens, rhubarb, nuts, seeds, and certain beans. They can bind to calcium and reduce the bioavailability of calcium.⁵ To counteract this effect, vegans can consume a variety of calcium sources to balance out this effect. Blanching or boiling vegetables like spinach, beet greens, and rhubarb and then discarding the cooking water can significantly reduce the oxalate content.⁶ Additionally, soaking beans, grains, and legumes before cooking them can decrease their phytate levels, enhancing the bioavailability of calcium and other minerals.⁶

The Role of Calcium Supplements for Vegans

Despite many vegans’ being able to meet their daily calcium needs through a well-balanced diet, some individuals may still find it challenging to achieve the recommended daily intake. Calcium supplements may be indicated for vegans who have higher overall calcium needs such as older adults, pregnant or breastfeeding women, those with dietary restrictions that limit their intake of calcium-rich foods, or those who have medication conditions affecting calcium absorption.¹

Calcium supplements come in various forms. Calcium citrate-malate is a highly absorbable form of calcium that combines the benefits of calcium citrate and malic acid.⁷ This form of calcium is particularly well-regarded for its superior bioavailability compared to other forms, is a suitable option for individuals with lower-stomach acid levels, and can be taken with or without food.⁷

As with any supplement, it is advisable to consult with your healthcare provider to determine the most suitable form and dosage based on your individual health needs.

Summary

Calcium is a mineral found abundantly in the human body for a variety of health benefits. Although dairy foods are well-known for their calcium content, vegans have plenty of delicious and nutritious options to ensure they meet their daily requirements. By including a variety of calcium-rich plant foods, utilizing various cooking methods, and considering calcium supplements when necessary, those following a vegan diet can support healthy bone structure, nerve signaling, muscle function, and overall quality of life.

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References:

1. NIH: Calcium Fact Sheet for Consumers.
2. Tuso PJ et al. The Permanante Journal. 2013;17(2):61-66.
3. Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. Table 7-2, Selected Food Sources of Calcium. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/.
4. Khazai N et al. Current Rheumatology Reports. 2008;10(2):110-117.
5. Abera S et al. International Journal of Analytical Chemistry. 2023;2023:6762027.
6. M. López-Moreno et al. Journal of Functional Foods. 2022; 89; 104938.
7. Reinwald S et al. Advances in Food and Nutrition Research. 2008;54:219-346.

About the author

Avni Dalal, ND

Dr. Avni Dalal is a naturopathic physician, writer, and marketing consultant. After completing her clinical training at Sonoran University of Health Sciences in Arizona, she founded her own telehealth practice, Palm and Gold Wellness. She is passionate about empowering individuals through their health journey with a focus on inclusive, comprehensive healthcare for concerns such as PCOS, endometriosis, and PMS/PMDD. Beyond clinical practice, Dr. Dalal has been a medical content writer and marketing consultant for various consumer health and specialty laboratory companies including Nutritional Fundamentals for Health, Allergy Research Group, Mosaic Diagnostics, and Blueroot Health.

Dr. Avni Dalal is a naturopathic physician, writer, and marketing consultant. After completing her clinical training at Sonoran University of Health Sciences in Arizona, she founded her own telehealth practice, Palm and Gold Wellness. She is passionate about empowering individuals through their health journey with a focus on inclusive, comprehensive healthcare for concerns such as PCOS, endometriosis, and PMS/PMDD. Beyond clinical practice, Dr. Dalal has been a medical content writer and marketing consultant for various consumer health and specialty laboratory companies including Nutritional Fundamentals for Health, Allergy Research Group, Mosaic Diagnostics, and Blueroot Health.