A Vegan’s Guide to Calcium and Calcium Supplements
Calcium is an important mineral that we’ve been lectured about since we were kids. This guide will be a comprehensive look into the world of calcium and whether or not you need to supplement it as a vegan.
Introduction
No one wants to deal with having brittle bones later in life and be susceptible to osteoporosis.
However, there’s a problem.
The dairy industry used this to their advantage and got the world to believe that drinking lots of milk is equal to healthy bones. But we have come to learn that milk is not a health food.
Health issues of cow milk aside, we have to acknowledge that it is a very convenient calcium source to meet our 700-1000 milligram-a-day requirement.
So, what is a vegan to do?
In this article we will fully explore the world of calcium on a plant-based diet.
If there’s a question you need answered, don’t hesitate to scroll down and drop a comment. Enjoy!
Calcium Sources Throughout History
Ancient painting in the tomb of Methethi showing a cow being milked.
A Bok choy field. Bok Choy is a great source of calcium, used for centuries.
Much like today, your location and culture were likely to shape where your calcium came from.
If you lived in ancient China, you most likely got your calcium from Bok choy and fish.
If you lived in feudal England, your calcium probably came from dairy.
If we go all the way back to the Paleolithic period, people would get their calcium by consuming a lot more parts of an animal than they do today. For example, a Paleolithic person could get their calcium through eating the small bones of a fish.
When you spend a life not getting enough calcium, you are likely to develop osteoporosis, a bone disease causing your bones to become weak and brittle.
However, even in these ancient times, osteoporosis has always been a problem. We are discovering mummies from 4,000+ years ago who have signs of osteoporosis.
With today’s culinary and technological advances, there are tons of vegan sources of calcium that you can find right in your supermarket.
But before we get into them, let’s talk a little more on why calcium is important.
Why is calcium important?
Here are some quick points about calcium:
- Over 99% of the body’s calcium is found in the teeth (source)
- An estimated 44-87% of Americans may be calcium deficient (source)
- Osteoporosis - meaning “porous bones” - is a serious health concern
- There are many, MANY sources of dietary calcium
- The best way to get enough calcium is to eat a wide variety of whole plant foods
Calcium is a vital mineral that all humans need in order to grow and remain healthy.
In fact, it is the most abundant mineral found in the human body. You’ve probably heard that you need calcium for strong bones.
The problem is, when we do not intake enough calcium, the body takes what it’s lacking from our bones, which over an extended period of time can lead to osteopenia and osteoporosis.
Unfortunately, somewhere between 44-87% of Americans may be calcium deficient. Many people - especially vegans - fall short of the Recommended Dietary Allowance (RDA).
Life Stage | Upper Limit |
|---|---|
Birth to 6 months | 1,000 mg |
Infants 7–12 months | 1,500 mg |
Children 1–8 years | 2,500 mg |
Children 9–18 years | 3,000 mg |
Adults 19–50 years | 2,500 mg |
Adults 51 years and older | 2,000 mg |
Pregnant and breastfeeding teens | 3,000 mg |
Pregnant and breastfeeding adults | 2,500 mg |
Life Stage | Recommended Amount |
|---|---|
Birth to 6 months | 200 mg |
Infants 7–12 months | 260 mg |
Children 1–3 years | 700 mg |
Children 4–8 years | 1,000 mg |
Children 9–13 years | 1,300 mg |
Teens 14–18 years | 1,300 mg |
Adults 19–50 years | 1,000 mg |
Adult men 51–70 years | 1,000 mg |
Adult women 51–70 years | 1,200 mg |
Adults 71 years and older | 1,200 mg |
Pregnant and breastfeeding teens | 1,300 mg |
Pregnant and breastfeeding adults | 1,000 mg |
(Charts for the Upper Limit (maximum) and RDA for daily calcium intake. Source: https://ods.od.nih.gov/factsheets/Calcium-Consumer/)
How do I get enough calcium?
Plant milks are an excellent and convenient source of calcium.
Traditionally, many people have gotten calcium from dairy products.
And while at face value, dairy may seem like it packs the strongest calcium punch, there are still a lot of issues with it.
For instance, those eating a standard Western diet are likely intaking too much protein. Dairy may be playing a role in the obesity epidemic by contributing to this excess protein intake.
Furthermore, despite their high dairy consumption, an estimated 44 million people over 50 are at risk for osteoporosis and low bone mass in the United States.
Frequent overuse of antibiotics in farm animals is also a compelling reason to avoid dairy, these few facts only account for what is a myriad of ethical issues regarding dairy.
The good news is that there are many plant foods that contain calcium.
Bok choy, tofu, broccoli, and almonds are some of the best options for vegans. Many other foods, like juices and plant milks, are fortified with calcium.
The not-so-good news is that vegetables generally do not have much calcium that is bioavailable.
Bioavailability refers to the amount of a vitamin or mineral in a food that can be absorbed by the body.
For example, eight cups of spinach has six times the amount of calcium as one cup of dairy milk, but only has the bioavailability of one cup of spinach.
This can be tricky to navigate but it’s imperative to your health to try to get as much calcium as you can from plant foods. (More on bioavailability and calcium absorption.)
Some excellent vegan sources of calcium are:
- Collard greens
- Tofu
- Plant milks (almond, soy, etc.)
- Bok choy
- Broccoli
- Kale
- Carrots
- Brussel Sprouts
- Butternut Squash
- Chickpeas
- Dried Figs
- Orange Juice
- Navy Beans
- Black Turtle Beans
...The list could go on!
Do You Need To Take A Calcium Supplement?
So if you’ve already incorporated tofu, fortified almond milk, and bok choy into your diet, but still find yourself falling short of the RDA for calcium, you can consider supplements.
Of course, it is always best to try to get as much nutrition as possible from whole plant foods directly, but supplementing can give you an extra boost, if needed.
As always, consult with a doctor - or even better, a nutritionist - before taking a supplement.
Intaking excess amounts of vitamins can often be just as dangerous as a deficiency.
Also, keep in mind that vitamin supplements are not regulated by the Food and Drug Administration (FDA) and because of this, to take them with caution. Always read reviews and do your own research. Here is what our research has brought us:
The Best Vegan Calcium Supplements:
Our Recommendations
Below is a list of our top picks for calcium supplements, all of which are available on Amazon.
Organic Plant Calcium by Garden of Life
I’m a big fan of the mykind Organics supplements because they’re made out of whole plant foods, and if you missed it the first time, that is the best way to get vitamins and minerals.
All of the ingredients are certified non-GMO, too.
This formula is vegan because it uses Vitamin D3 that is derived from lichen, which is vegan.
Most Vitamin D3 is made from lanolin (sheep) and labeled cholecalciferol, meaning that it is not vegan. Luckily you don’t have to worry about that with this one!
Cal-Mag Plus by DEVA
Another great option, these vitamins by Deva Vegan are Certified Vegan by the Vegan Society (Founded by Donald Watson).
This supplement contains Vitamin D2 which is the type of Vitamin D that is derived from plants. It contains large amounts of Vitamin C, Vitamin K, magnesium, and zinc as well.
Calcium Complex by Amazon Elements
This was a somewhat surprising discovery, Amazon makes its own vegan calcium supplement with Vitamin D2 and magnesium!
The calcium and magnesium are derived from marine algae while it gets its Vitamin D2 from cultured yeast.
Cal Mag+D2 by Priority One
While this is marketed for its magnesium and Vitamin D2, by now you have probably noticed that calcium seems to go along with those two nutrients.
Similar to the product by Amazon elements, this supplement is another solid option to boost your calcium.
Sources
- Whitney, E.N. and Rolfes, S.R. Understanding Nutrition, 13th Ed., Wadsworth Publishing Co., 2012.
- https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- http://www.thedietchannel.com/What-You-Should-Know-About-Calcium-Deficiency.htm
- https://www.iofbonehealth.org/facts-statistics
- http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-calcium
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/calcium-full-story/
Final Notes
Don’t skimp on calcium as a vegan - your bones can’t afford it!
I hope you have enjoyed this guide. Once again, if you have any questions or want to share any additional information, don’t hesitate to drop a comment below.
For more quality information on supplementation as a vegan, do check out our supplementation resource page.
Leave a Comment
One comment
Products with fortified calcium like orange juice are not as valid as calcium that is found naturally in food. The same goes for pills. I see no way to get 1200 mg of Ca in plant foods, especially since the Ca is not as available as in dairy.