Calcium is an essential mineral, particularly for keeping our bones and teeth healthy. Most people get their calcium from animal products like dairy, which are rich in this nutrient. However, for those following a vegan diet and avoiding these products, it’s important to find alternative sources of calcium to prevent deficiencies and maintain good health.
In this article:
- Why Is Calcium Important?
- What Are Our Calcium Needs?
- What Are the Best Sources of Calcium in a Vegan Diet?
- How Can We Improve Calcium Absorption?
- Should You Take a Supplement?
- How Can You Ensure Adequate Calcium Intake?
Why Is Calcium Important?
Calcium accounts for about 1 to 2% of total body weight, with 99% of it found in bones and teeth. A calcium deficiency can lead to problems like osteoporosis, a condition that weakens bones and increases the risk of fractures, as well as bone growth issues in children. Following a vegan diet without consuming enough plant-based or fortified sources of calcium could lead to a deficiency, raising the risk of osteoporosis (1).
What Are Our Calcium Needs?
Daily calcium requirements vary based on age, sex, and health status. Generally, adults need between 1,000 and 1,200 mg of calcium per day (2). Postmenopausal women and older adults, who are at higher risk for osteoporosis, require even more. Strict vegans often consume less calcium than recommended, with average intakes ranging from 500 to 700 mg per day (3).
What Are the Best Sources of Calcium in a Vegan Diet?
Fortunately, there are many plant-based sources of calcium that can meet daily needs without dairy products.
1. Leafy Green Vegetables
Leafy greens are among the best plant-based sources of calcium. For example, kale and spinach are rich in calcium. However, some vegetables like spinach contain oxalates that can reduce calcium absorption, making it important to diversify calcium sources in your diet (4).
- Enjoy our High-Protein Green Soup! It's the perfect recipe to get your fill of leafy greens!
2. Fortified Products
Many vegan products are fortified with calcium, making them convenient for those following this type of diet. For example, plant-based beverages like oat or soy milk, fortified orange juice, and some types of tofu are good sources of calcium. Always check labels to confirm calcium content. Fortified plant beverages can provide up to 300 mg of calcium per serving, or about 25% of daily needs (3).
- Our Green Smoothie Bowl is sure to delight! This calcium-rich recipe features spinach, nut butter, and unsweetened plant-based milk.
3. Seeds and Nuts
Chia seeds, sesame seeds, and almonds are good sources of calcium. For example, one tablespoon of sesame seeds contains about 88 mg of calcium, and a handful of almonds (about 30 g) provides around 75 mg. Tahini, made from sesame seeds, is also an excellent option to boost your calcium intake (4).
4. Legumes
Beans, lentils, and chickpeas are not only good sources of protein but also calcium. White beans, in particular, are a good source, with about 120 mg per cup, or roughly 10% of an adult’s daily calcium needs (3).
5. Tofu
A meat substitute, tofu (soft, firm, or extra firm) is an excellent source of calcium when prepared with calcium sulphate. For 150 g of tofu, you can get between 302 and 525 mg of calcium.
- Try our Marinated Tofu Feta Style to add a source of calcium and protein to a pasta salad or a Greek salad!
How Can We Improve Calcium Absorption?
It’s not enough to simply consume calcium-rich foods; it’s also essential to maximize calcium absorption in the body. Here are some tips for improving absorption:
- Get enough vitamin D: Vitamin D is crucial for calcium absorption. Sources of vitamin D include fatty fish, enriched dairy and substitutes, eggs, mushrooms, and sunlight exposure (5).
- Eat foods rich in magnesium: Magnesium plays a key role in regulating calcium in the body. Leafy greens, nuts, seeds, and whole grains are good sources of magnesium (6).
Should You Take a Supplement?
In some cases, calcium supplementation may be necessary, especially if you have higher needs or find it difficult to reach your daily recommended intake through diet alone. However, it’s important not to take supplements without consulting a healthcare professional, as excess calcium can lead to complications such as kidney stones.
How Can You Ensure Adequate Calcium Intake?
Ensuring adequate calcium intake on a vegan diet is entirely possible with proper planning and support. By incorporating calcium-rich foods like leafy greens, fortified products, seeds, and legumes, and adopting strategies to improve calcium absorption, you can maintain strong bones and overall health.
For personalized guidance and additional tips, book an appointment with a registered dietitian. Our experts are here to help you on your journey towards a balanced and healthy diet!
References
- Calcium intake and vegan diets: A systematic review. Journal of Human Nutrition and Dietetics, 2016. DOI: 10.1111/jhn.12407.
- Canada, S. (2023, December 18). Tableaux des apports nutritionnels de référence : Valeurs de référence relatives aux éléments. Canada.ca. https://www.canada.ca/fr/sante-canada/services/aliments-nutrition/saine-alimentation/apports-nutritionnels-reference/tableaux/valeurs-reference-relatives-elements.html
- Bone health in vegan diets: A review. American Journal of Clinical Nutrition, 2009. DOI: 10.3945/ajcn.2009.26736P.
- Calcium bioavailability of calcium-rich vegetables in a vegan diet. Journal of Agricultural and Food Chemistry, 2005. DOI: 10.1021/jf0501703.
- Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281. DOI: 10.1056/NEJMra070553.
- Rude, R. K., Gruber, H. E. (2004). Magnesium deficiency and osteoporosis: animal and human observations. Journal of Nutritional Biochemistry, 15(12), 710-716. DOI: 10.1016/j.jnutbio.2004.08.001.
