Vegan sources of calcium
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Vegan Sources of Calcium: Ensuring Adequate Intake
Introduction to Calcium in Vegan Diets
Calcium is a crucial mineral for maintaining bone health and overall physiological functions. For vegans, ensuring adequate calcium intake can be challenging due to the exclusion of dairy products, which are primary sources of calcium in omnivorous diets. This article explores various vegan sources of calcium and strategies to maintain sufficient calcium levels.
Calcium Intake in Vegan Diets
Lower Calcium Intake Among Vegans
Research consistently shows that vegans tend to have lower calcium intake compared to vegetarians and omnivores. A systematic review and meta-analysis revealed 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 confirmed that vegans had lower calcium intake, with mean values significantly below recommended levels .
Impact of Fortified Foods
The introduction of fortified plant-based products has improved calcium intake among vegans. A study analyzing vitamin D and calcium intakes found that fortified plant milks significantly contributed to daily calcium intake, demonstrating the positive impact of food fortification on vegan diets . Despite this improvement, many vegans still do not meet the recommended daily intake of calcium, emphasizing the need for careful dietary planning.
Vegan Sources of Calcium
Plant-Based Foods Rich in Calcium
Several plant-based foods are excellent sources of calcium. These include:
- Leafy Greens: Vegetables such as kale, bok choy, and collard greens are rich in calcium.
- Legumes: Beans, lentils, and chickpeas provide a good amount of calcium.
- Nuts and Seeds: Almonds, chia seeds, and sesame seeds are high in calcium.
- Fortified Products: Plant milks, tofu, and cereals often fortified with calcium can help meet daily requirements.
Absorption Considerations
The bioavailability of calcium from plant sources can be affected by the presence of oxalates and phytates, which inhibit calcium absorption. However, certain preparation methods, such as soaking and cooking, can reduce these inhibitors and enhance calcium absorption .
Supplementation and Bone Health
Importance of Supplements
Given the challenges in meeting calcium needs through diet alone, supplementation can be crucial for vegans. Studies have shown that combined supplementation of calcium and vitamin D can mitigate the increased risk of bone fractures among vegans . This is particularly important for postmenopausal women, who are at higher risk of osteoporosis and fractures.
Bone Mineral Density
Research indicates that vegans may have lower bone mineral density (BMD) compared to non-vegans, potentially increasing the risk of fractures 79. However, adequate calcium intake, whether through diet or supplements, can help maintain bone health and reduce this risk .
Conclusion
Ensuring adequate calcium intake is essential for vegans to maintain bone health and overall well-being. While plant-based foods and fortified products can provide significant amounts of calcium, supplementation may be necessary to meet daily requirements. By carefully planning their diets and considering supplements, vegans can achieve sufficient calcium intake and support their bone health effectively.
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