Plant-Based Calcium

Challenge 22

How to keep our bones healthy

This is our complete guide to calcium on a vegan diet. Here our dietitians will dive into the topic and answer your questions in depth.

Why is calcium important for our bodies?

99% of the calcium in our body is found in bones and teeth. The other 1% can be found in blood and body tissue and is crucial for muscle function. Our bones function as calcium reserves for the body in times of shortage. When our diet doesn’t supply the needed amount of calcium, the body “taps” into the calcium in our bones and uses it to maintain a proper amount of calcium in blood and muscle, and any excess calcium leaves the body through urine. Therefore, long-term calcium deficiency can cause bone loss and diseases like osteoporosis.

Where can I find plant-based sources of calcium?

• Soy is naturally rich in calcium. Many soy products such as tofu and soy milk are fortified in addition to their natural levels of calcium.
• Legumes, especially white beans and soybeans. Sprouting the legumes can improve the availability of calcium in them to make sure we absorb the calcium we consume.
• Nuts, especially almonds, are also a good source of calcium.
• Unhulled sesame tahini contains up to 10 times more calcium than white tahini.
• Green vegetables such as broccoli, cabbage, brussels sprouts, green beans, and leafy greens are a great source of calcium.
• Flax seeds are both a good source of calcium, and a great source of omega-3.
• Fruits such as figs, oranges, and carob.
• Whole grains, especially oats.
• Seitan (calcium-fortified) – our dietitians recommend opting for plain or frozen seitan, as other varieties can contain large amounts of salt or oil.

How much calcium do I need?

A varied vegan diet should naturally cover the calcium we need, especially when we eat calcium-rich foods regularly. 

There is some debate over the amount of calcium required to maintain healthy bones and prevent osteoporosis.

According to US guidelines, we need 1000-1200 mg of calcium per day (which resulted in the “3 a day” campaign from the dairy industry). In the UK, the recommendation is only 700 mg per day.

Several studies suggest that vegans (especially those who eat relatively little salt and processed foods), may require even lower amounts of calcium – 500-600 mg per day. We need more research on this topic, so in the meantime it’s best to follow official recommendations to make sure you have enough calcium in your diet. This should be simple.

Summary and dietitian recommendations:

1. The daily calcium requirement for adults generally ranges between 600-800mg per day.
2. Eating fruits and vegetables frequently, especially leafy greens, can help with calcium absorption. They contain minerals, such as magnesium, that help with absorption from food, as well as lower the rate of calcium loss from the bones.
3. Physical exercise is highly recommended for overall health, but can also improve bone density.
4. Consuming the recommended amount of plant-based protein is important as well. The bones in our body contain significant amounts of protein, and protein deficiency can cause bone loss over time. However, it’s unlikely for vegans who consume a sufficient amount of grains and legumes to suffer from protein deficiency.
5. Low levels of vitamin D can cause bone loss in both children and adults, so it’s important to keep track of vitamin D levels. Our body can produce enough vitamin D if we expose it to sunlight for 30 minutes a day without sunscreen. You can also take a vegan supplement if your vitamin D levels are low or you don’t have this access to sunlight.

Want to know more? Feel free to ask our dietitians in our plant-powered Challenge – it’s free to join our vegan community!