A Vegan’s Guide to Getting Enough Calcium
Jun 11, 20255 minute read
If you're following a vegan diet, you already know it takes a bit of planning to get the nutrients your body needs. One mineral that deserves special attention is calcium.
It plays a big role in keeping your bones strong, your muscles working, and your nerves firing properly. But since most people get their calcium from dairy, it’s easy to wonder: how do vegans get enough?
The good news is you don’t need milk or cheese to stay healthy. With the right food choices and a few smart habits, it’s absolutely possible to meet your calcium needs without any animal products.
Why Your Body Needs Calcium
Most of the calcium in your body, about 99%, is stored in your bones and teeth. That’s what gives them strength and structure. But calcium also helps your muscles contract, supports nerve signals, and keeps your heart beating steadily. Even small drops in calcium levels can affect how your body functions.
If you don’t get enough calcium over time, your body may pull it from your bones to keep your blood levels stable. This can weaken your bones and raise your risk of osteoporosis and fractures as you get older.
How Much Calcium Do You Need as a Vegan?
Most adults need about 1,000 milligrams of calcium per day. That amount goes up to 1,200 mg for women over 50 and men over 70, since bone loss speeds up with age.
Vegans don’t need more calcium than anyone else, but because they skip dairy, they have to be more aware of where their calcium is coming from. It’s also important to make sure your body can absorb the calcium you eat, which means paying attention to things like vitamin D levels.
The Best Plant-Based Sources of Calcium
You don’t need supplements to get enough calcium if your meals are varied and thoughtful. Here are some of the best food options that are fully plant-based:
Leafy Greens That Work for You
Greens like bok choy, collards, mustard greens, and kale are naturally rich in calcium. They also give you vitamin K, which helps with bone health.
One thing to keep in mind: some greens like spinach have a lot of calcium, but they also contain compounds called oxalates that block calcium from being absorbed well. Try to mix up your greens and choose lower-oxalate options often.
Fortified Plant Milks and Juices
Many plant-based milks, like soy, almond, or oat milk, are fortified with calcium. Check the label to be sure, but many have just as much calcium as cow’s milk, if not more. The same goes for some orange juices. These are easy ways to boost your intake without changing your routine too much.
Tofu, Edamame, and Tempeh
Soy-based foods are calcium all-stars, especially if you choose tofu made with calcium sulfate. A half cup of tofu can pack up to 400 mg of calcium. Edamame and tempeh are also great options that add protein to your plate at the same time.
Nuts and Seeds with a Bonus
Chia seeds, sesame seeds (including tahini), and almonds all contain calcium along with healthy fats, fiber, and protein. Sprinkle them over meals or blend them into snacks to give your diet a calcium-friendly boost.
Legumes That Do Double Duty
Beans, lentils, and chickpeas aren’t just good for calcium. They also give you iron, fiber, and plant-based protein. Keep canned or cooked beans on hand to add to salads, soups, and grain bowls.
How to Help Your Body Absorb More Calcium
It’s not just about how much calcium you eat; it’s also about how well your body uses it. These simple habits can make a big difference:
Get Enough Vitamin D
Vitamin D helps your body absorb calcium from food. Without enough of it, your calcium intake won’t go as far.
Since it’s harder to get vitamin D from plant foods alone, it’s a good idea to spend some time in the sun and consider taking a vegan-friendly vitamin D supplement, especially during the winter months.
Watch Out for Oxalates and Phytates
Some foods contain natural compounds that reduce how much calcium your body can absorb. These include oxalates (found in spinach, beet greens, and rhubarb) and phytates (found in beans, grains, and seeds).
The solution isn’t to avoid these foods but to prepare them in a way that makes the calcium more available.
Blanching or boiling high-oxalate vegetables and tossing the water helps. Soaking beans, grains, and seeds before cooking also reduces phytates and makes their nutrients easier to digest.
Should Vegans Take Calcium Supplements?
Many vegans can meet their calcium needs through food alone, but some people may still benefit from a supplement.
This includes older adults, people with conditions like malabsorption syndromes (such as celiac disease or inflammatory bowel disease), or anyone who struggles to get enough calcium from food alone.
If you go the supplement route, look for a type called calcium citrate-malate. It’s absorbed well and doesn’t require as much stomach acid, which is helpful for people with digestion issues. It also doesn’t need to be taken with food.
Always talk to your healthcare provider before starting any new supplement. They can help you find the right type and dosage based on your personal health needs.
Easy Choices That Help You Get More Calcium
You can absolutely get enough calcium on a vegan diet with the right mix of foods, some smart cooking tips, and a little planning. Eating a variety of calcium-rich plants, getting enough vitamin D, and adding a supplement when needed can all help keep your bones strong and your body working well.
If you’re thinking about trying a calcium supplement, Curated Wellness has a big collection to choose from. They carry top-quality options from trusted brands around the world, and their team can help you find the one that’s right for you.
Top Recommended Calcium Supplements:
Calcium D-Glucarate is calcium bound to d-glucaric acid, which is a natural compound produced in small amounts by the human body and is abundantly found in various plant foods such as broccoli, cabbage, kale, apples, oranges, and grapefruit. Research shows that d-glucaric acid derivatives such as calcium d-glucarate help support the body’s natural defense against toxins and excess steroid hormones.
Butyrate is not a prebiotic or a probiotic. It is a short chain fatty acid that feeds the cells in our gut and encourages the formation of healthy bacteria, which promotes a healthy microbiome.Butyrate provides a foundation for gut and full body health by supporting a healthy inflammation response, as an HDAC inhibitor, and sequesters ammonia to address brain fog.
Calcium D-Glucarate promotes healthy estrogen metabolism and supports the body's ability to detoxify. Calcium D-Glucarate is a form of D-glucaric acid complexed with calcium. It has been shown to support immune system function, promote estrogen metabolism and enhance the body's detoxification systems through inhibition of beta-glucuronidase.
