How Do Vegans Get Calcium?

Going vegan doesn’t mean missing out on calcium. While dairy is the most well-known source, there are plenty of plant-based foods and supplements that can help you meet your daily needs. Calcium is essential for strong bones, healthy muscles, and proper nerve function—so getting enough is a must.

In this article, we’ll break down the best vegan-friendly sources of calcium, how much you actually need, and whether a supplement might be the right choice for you. Let’s dive in!

Why is calcium a vital mineral?

Calcium is one of the most important minerals for children and adults, and not getting enough of it can put you at risk of developing long-term health issues. Here's why you should monitor your calcium intake:

• Bone Health: There's a reason your parents told you to drink a lot of milk when you were younger; it's essential for healthy bones and teeth. People who don't get enough of it through their diet are at risk of developing osteoporosis later in life and are more likely to experience fractures (PubMed). 

• Muscle Support: Calcium also ensures the muscles contract and relax by releasing neurotransmitters. If you frequently experience muscle cramps and strains, it could be a sign that your calcium levels are low.

• Blood Clotting: Calcium is important for blood clotting and helps stop bleeding after experiencing an injury (NIH).

• Heart Health: The cardiovascular system is responsible for numerous processes, and calcium plays a part in them. It ensures that the blood vessels contract correctly and maintain optimal circulation.

How much calcium do vegans need?

The amount of calcium you'll need each day depends on your age, gender and dietary habits. According to NHS guidelines, the recommended daily intake of calcium is as follows:

• Children (1-10 years): 350-550 mg

• Adolescents (11-18 years): 800-1000 mg

• Adults (19-64 years): 700 mg

• Pregnant and breastfeeding women: Around 700 mg

Natural sources of calcium

While vegetarians will have an easier time achieving their recommended intake, vegans can still increase their calcium levels by following these recommendations by introducing certain foods into their diet. The following foods might not be enough to address a deficiency, but they can promote overall health and wellbeing.

Green vegetables

Yep, you guessed it; green vegetables are calcium-rich foods. They also contain a range of vitamins and minerals, making them excellent additions to your daily diet. As a vegan, you'll probably already get plenty of vegetables, but popular sources of calcium include kale, broccoli and collard greens.

Tofu and tempeh

Both tofu and tempeh are ideal sources of protein and versatile ingredients for a vegan diet. While tempeh has a decent calcium content, the type of tofu you buy will make a difference. Calcium set tofu can increase your daily intake.

Fortified foods

One of the best ways to get more calcium from your diet is by drinking fortified plant milk. Soy, almond, oat and even rice milk are fortified with calcium, which means they can contain as much of the mineral as regular cow's milk. You'll also find fortified bread and cereals available,

Seeds and nuts

Consuming nuts and seeds can also increase calcium levels. For example, a single tablespoon of sesame seeds offers around 88 mg of calcium. Chia seeds are also high in calcium, and their impressive omega-3 content means they're a must-have for any vegan diet.

Fruits

Fruits are also popular vegan calcium sources, but some provide more calcium than others. Dried figs, apricots, and oranges are excellent calcium sources if you want to increase your intake. Oranges also contain Vitamin C, which ensures your body absorbs more calcium.

Fortified foods

If you're not a fan of fortified plant milk, you'll find bread and cereals that can increase your levels. Many breakfast cereals and breads are fortified with calcium, providing an easy way to boost intake. Always check labels to ensure they contain added calcium.

Calcium supplements

As you can see, consuming a healthy diet will help you maintain your calcium levels - but supplements can also be beneficial. Whether you're struggling to get your recommended daily amount through vegan foods alone, high-quality calcium supplements will prevent conditions like osteoporosis.

Taking a Calcium + Vitamin D3 200IU supplement promotes strong bones and healthy muscles. The added Vitamin D can also enhance calcium absorption from vegan food and drink, ensuring optimal health.

When might I need a calcium supplement?

Even though a well-planned vegan diet can ensure your body receives sufficient calcium, there are certain factors that might increase your need for supplementation. These include:

• Inadequate Intake: Consuming a small amount of plant-based foods like dark leafy greens every now and then might mean you're not getting enough calcium. Taking a supplement can ensure you get enough essential nutrients in cases like this.

• Life Changes: Certain changes in your life can increase your calcium needs. For example, if you're pregnant or breastfeeding, you'll need more calcium as you're supporting the baby's needs, too. Menopause can put your joints and muscles at risk, but increasing your calcium intake can make a big difference.

• Health Conditions: Some medical issues, including thyroid disorders and gastrointestinal conditions, can limit your body's ability to absorb calcium. You might also have a condition that requires extra calcium, such as osteoporosis.

• Low Sun Exposure: Vitamin D is key for calcium absorption, so you may need to introduce a supplement during winter.

The bottom line

The best vegan calcium sources come from fortified foods and supplements, but consuming a healthy and balanced diet might mean you get enough calcium. If you're concerned about your levels, blood tests can identify whether there's a deficiency.

Sealions is your go-to resource for high-quality vitamins and minerals at excellent prices. We're passionate about quality and go out of our way to ensure that each customer receives access to calcium supplements that support their health goals.

Please feel free to contact us today if you have any questions or need advice.