How do vegans get calcium

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How Do Vegans Get Calcium?

Calcium Intake in Vegan Diets

Lower Calcium Intake in Vegans

Research consistently shows that vegans tend to have lower calcium intake compared to vegetarians and omnivores. A systematic review and meta-analysis found that vegans have significantly lower calcium intake than both vegetarians and omnivores, highlighting the need for vegans to monitor their calcium status closely. Another study comparing vegan and lactovegetarian diets found that vegans had a lower daily calcium intake (843 mg) compared to lactovegetarians (1322 mg).

Sources of Calcium in Vegan Diets

Despite the lower intake, vegans can still maintain adequate calcium levels through careful dietary planning. Plant-based sources of calcium include fortified plant milks, tofu, leafy green vegetables, almonds, and calcium-rich mineral water . Fortified foods, in particular, have become a significant source of calcium for vegans, with many plant-based milk alternatives being fortified with calcium and vitamin D.

Calcium Absorption and Bone Health

Calcium Absorption Rates

Studies indicate that the absorption rates of calcium from plant-based sources can be comparable to those from dairy products. For instance, a study found no significant difference in calcium absorption rates between vegans and lactovegetarians, suggesting that plant-based sources can be effective in maintaining calcium balance.

Bone Health and Fracture Risk

There is evidence suggesting that vegans may have lower bone mineral density (BMD) compared to omnivores, which could potentially increase the risk of fractures . However, this risk can be mitigated with adequate calcium and vitamin D intake. A study from the Adventist Health Study 2 found that female vegans had a higher risk of hip fractures compared to non-vegetarians, but this risk was not present in vegans who took both calcium and vitamin D supplements.

Strategies for Adequate Calcium Intake

Fortified Foods and Supplements

Fortified foods play a crucial role in helping vegans meet their calcium needs. Many plant-based milks and other dairy alternatives are fortified with calcium and vitamin D, which are essential for bone health . Additionally, calcium supplements can be an effective way to ensure adequate intake, especially for those who may struggle to get enough calcium from food alone.

Balanced Diet and Nutrient Synergy

A well-planned vegan diet that includes a variety of calcium-rich foods can help maintain adequate calcium levels. It's also important to consider other nutrients that support bone health, such as vitamin D, protein, potassium, and soy isoflavones, which are often found in plant-based diets. However, certain compounds in plant foods, like oxalic acid and phytic acid, can interfere with calcium absorption, so it's important to balance these with calcium-rich foods.

Conclusion

While vegans generally have lower calcium intake compared to vegetarians and omnivores, they can still achieve adequate calcium levels through careful dietary planning, fortified foods, and supplements. Ensuring a balanced intake of other bone-supporting nutrients is also crucial for maintaining bone health and reducing the risk of fractures.