Vegan Calcium in a nutshell

/ Registered Dietitian

Natural, Healthy Bones

This is our dietitians’ introduction to plant-based calcium. What are the best vegan sources, how much calcium do we need, and is there anything else to consider for bone health?

Calcium is essential for healthy bones and bodies

And plants have got you covered!

Many plant-based staples such as soy/tofu, beans, broccoli, seitan, and other green veggies have all got calcium to help maintain healthy bones. A varied vegan diet usually contains enough calcium naturally, especially when these calcium-rich foods are consumed regularly. Plant-based calcium is abundant in the foods below.

Good sources of calcium in a vegan diet:

  • Legumes – especially white beans and soy;
  • Soy products (especially fortified) – tofu, soy milk, soy yogurt;
  • Nuts – especially almonds;
  • Whole (unhulled) sesame tahini – this has up to 7-10 times more calcium than the more refined white tahini;
  • Green vegetables – broccoli, cabbage, Brussels sprouts, green and yellow beans, okra, leeks, and leafy greens;
  • Fruits – figs, oranges, and carob;
  • Whole grains – especially oats.
  • Seitan (calcium-fortified) – it is recommended to go for plain or frozen seitan, as other varieties can contain large amounts of salt or oil.

How much calcium do I need?

How much calcium you need depends on who you are. Your age, sex, and other characteristics affect your daily calcium requirements. Generally, adults need about 600-800mg per day.

However, there is some debate around how much calcium we need and recommendations differ.

Contrary to popular belief, cow’s milk isn’t the only or even a crucial source of calcium. There are many plant-based sources of calcium that can be used to make quick snacks or elaborate delicious meals, so getting enough calcium on a vegan diet is generally very simple!

Is there more to healthy bones than just calcium?

Another important nutrient for healthy bones besides calcium is vitamin D. While ideally, we would get this crucial vitamin from the sun, most of us don’t get enough sunlight during our busy days – which is why many people have deficiencies, regardless of their diets. It’s always a good idea to have your vitamin D levels checked once in a while and take a supplement if necessary. If you already know you need to take a supplement, keep in mind that many vitamin D supplements are not vegan – but we can point you in the direction of the ones that are.

Other important dietary factors for maintaining healthy bones include: vitamin C, magnesium, phytochemicals, isoflavones (found in soy), regular physical activity, and avoidance of cigarettes and excessive alcohol intake. Bear in mind that regular exercise is the best way to keep our bones healthy and strong.

For further reading check out our dietitians’ complete guide to vegan calcium.

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