A lot of vegans have concerns about getting enough nutrients, and calcium is one of the nutrients of concern because we are told that the only high calcium food is dairy, but believe it or not you can get plenty of calcium from a completely plant-based diet.
What is Calcium Important?
Most people realize that calcium is important to maintain healthy bones and strong teeth, but it’s so much more. We need calcium to maintain energy balance, to help muscles function, and to help our body release hormones, like insulin.
I started to care more about calcium once I turned 30, thanks to prunes believe it or not. But most people reach their peak bone density in their early 20s, so while it’s never too late to make changes, you want to increase your intake when younger to maximize your stores.
The daily requirements increase to 1,200 mg for women over 51, and men over 71. Women often have an increased risk of osteoporosis or a loss of bone density after going through menopause.
Calcium Myths
Calcium is one of our must have minerals that we need, and it’s easy to understand its importance. But where, how, and when can we include calcium in our diets? Plus, how can we know what is accurate information and what the misconceptions about calcium are? Let’s find out!
Myth #1: Calcium only comes from milk.
Nope! Although many people get their calcium from milk or alternative dairy options, calcium is in many different foods we eat. In fact, you can get a lot of calcium just from nuts, seeds, fruits, and vegetables. All of which Americans need to eat more of.
The top ten sources of nondairy calcium include;
Myth #2: Supplements are the only way to get calcium
Also no! You don't need to take a supplement to meet your daily calcium requirements. However, they are helpful if you are consistently below the recommended targets.
When looking for a calcium supplement, you want to choose one that is made from calcium carbonate. This form has the most calcium per weight. Do note that calcium carbonate requires stomach acid for absorption, so it’s best to take it with food.
If you have digestive concerns, you may want to consider a calcium citrate supplement, which is easier for the body to absorb without the need for a meal.
My favorite calcium supplement right now is the Red Mineral Algae NOW Foods. While the name has algae in it, it’s not an omega-3; it’s a plant-based calcium supplement that also has trace minerals and Vitamin D2.
A day of eating 1,200mg Calcium
Meeting your calcium needs as a vegan might seem complicated, but between fortified products and whole plant foods, reaching your goal is easier than you think.
Here are some bone-afide ideas that will make you say bone-apetite to getting your calcium needs met! (I’ve been dying to use this pun somewhere in this article, so I’m not sorry)
Breakfast
Breakfast Bowl
- 1 cup steel cut oatmeal made with fortified soymilk
- ⅓ cup slivered almonds
- ¼ cup cranberries or raisins
- 1 tablespoon molasses
- ¼ teaspoon cinnamon
Estimated calcium: ~500 mg
Lunch
Vegan Chickpea Burger
- 1 cup sparkling orange juice (1 cup fortified orange juice + splash sparkling water)
- 1 whole wheat bun
- 1 Spicy Vegan Chickpea Burger ← my recipe!
- 1 cup broccoli coleslaw
Estimated calcium: ~530 mg
Snack
Almond Butter Sesame Apples
- 1 medium apple, sliced
- 2 tablespoons almond butter
- 1 teaspoon sesame seeds
Estimated calcium: ~188mg
Dinner
Taco Night
- 1-2 medium corn tortilla(s)
- ½ cup vegan walnut taco meat
- 2 slices avocado
- radish slices
- 1 tablespoon nutritional yeast
- cilantro for garnish
- ½ cup lime rice and beans
Estimated calcium: 270mg
Estimated total daily intake: ~1488mg
This menu focuses on meeting calcium requirements, but it can be adjusted to address other nutrient concerns as well. It provides an example of a menu that helps exceed the daily calcium intake.
Realistic Habits to Hit Calcium Goals
Like all habits, improving your calcium intake doesn’t have to happen overnight. Making small, realistic goals can help you improve intakes over time.
Some ideas to get you started include:
- Spread out calcium intake throughout the day. Not only will you increase your chances of calcium absorption, but you can plan around food and drinks that might inhibit calcium absorption, like caffeine!
- Don’t miss out on fortified foods! Fortified foods often have added calcium, making it easier to meet your intake. Fortified orange juice or cereal with no or little added sugar is a go-to!
- Get plenty of vitamin D. Vitamin D helps us absorb calcium in our gut. During the summer, sunlight a day in shorts and a t-shirt can help us meet our vitamin D through our skin.
For darker skin: spend about 30-60 minutes outside in sunlight 3 times each week.
For lighter skin: spend about 10-30 minutes outside in sunlight 3 times each week.
When Calcium Intake Gets Tricky
As a vegan, you can absolutely plan to get enough calcium in your meals, but sometimes, things happen. Between hectic days, eating out, or traveling without snacks, life's demands and limited food options can make it challenging to eat the way you want to reach your nutrient goals.
In these cases, supplements may be helpful in closing the nutrition gap on days when you might not meet your daily calcium intake.
Beyond Food: My Take on Supplements as a Dietitian
My approach to nutrition is always to use food first if possible and reliable. However, there are many times when supplements are necessary and should be used, especially for Vitamin B12.
Sometimes I take calcium when I know my intake has been low. Often dietitians are viewed as “perfect eaters” but we are literally human too with similar challenges. To help keep my intake optimal, I not only sometimes use supplements, but I also like to use a protein powder by BEAM, which has higher calcium content.
If you've browsed the supplement aisles, you may have noticed various types of calcium.
Calcium Carbonate: Calcium carbonate supplements are 40% calcium, making them a great value because they have the highest amount of elemental calcium by weight. But calcium carbonate requires stomach acid for absorption, and it's best to take these with food.
Calcium Citrate: Calcium citrate supplements are only 21% calcium and are more easily absorbed, but you may need to take more to get your daily needs. These can be taken on an empty stomach and are a better option for people who take acid-reducing heartburn medications.
When purchasing supplements, avoid taking more than 500 mg of calcium at a time. Any more than that will go to waste because your body doesn’t effectively absorb more than 500 mg of calcium at a time.
Don’t be afraid to mix and match your approaches to get your intakes where you need to be. As always, consult your primary care provider or a registered dietitian before starting any new supplement routine.
More than Bones
Young, middle aged, or old, we need calcium in our diets. It’s important for our bones, teeth, and maintaining energy and hormone balance. In our youth, calcium builds up in our bones and contributes to the density of our bones, and impacts our bone growth. As we age, calcium intake is so important to reduce calcium loss that can lead to osteoporosis, or low bone density.
What’s one small swap you could make today that would actually boost your calcium intake without making it feel like work?
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