Calcium sources for vegans: tips for the right nutrition & food choice

Did you know that calcium is the most important mineral in your body in terms of quantity? In fact, it makes up 2% of your body weight – and that's no joke! The largest store of calcium is found in your teeth and bones, where an impressive 99% of this valuable mineral is stored.

Vegans often wonder how they can meet their calcium requirements, as many calcium-rich foods such as dairy products are not included in a plant-based diet. But don't worry – plant-based sources also offer plenty of calcium!

Myth No. 1: If you decide to follow a vegan diet, you won't get enough calcium.

• Only partially correct.
• Explanation: Vegans who eat a varied diet with a focus on calcium-rich plant-based foods, supplemented with calcium-rich plant milk, can easily meet their daily calcium requirements. The claim that a vegan diet does not provide enough calcium is therefore only true if you have not planned your diet well.

Myth No. 2: Calcium from plants is less absorbable than calcium from milk.

• Wrong!
• Explanation: The calcium absorption rate varies from food to food. The fact is that many plants have roughly the same bioavailability of calcium as cow's milk. Only a few plants have poorer bioavailability. In general, a well-planned vegan diet can also provide you with sufficient amounts of calcium.

Myth No. 3: Vegans have an increased risk of osteoporosis due to poorer calcium intake.

• Only partially correct.
• Explanation: Vegans who ensure they consume adequate amounts of calcium through plant-based foods do not have higher rates of osteoporosis compared to vegetarians and people who eat a mixed diet. The prerequisite for this is a well-planned diet. If you do not follow such a diet, the risk of osteoporosis may increase, as is the case with other suboptimal diets.

Overall, milk and dairy products are undoubtedly among the best sources of calcium, but you can also get enough without them. Even if you follow a strictly plant-based diet, you don't need to worry about calcium deficiency or poor bone health. However, not all vegan diets are the same. It's all about finding the right mix of foods.

Ideally, your vegan diet should consist of three groups of plant-based foods to meet your total calcium requirements:

• 1. Third: Foods with medium to high calcium content
  Examples: kale, pak choi, Chinese cabbage, rocket, nettles, broccoli, figs, mineral water, cocoa powder, pistachios, sesame seeds, chia seeds, poppy seeds, linseeds, almonds, hazelnuts
• 2. Third: Calcium-rich plant-based milks or tofu
  Examples: calcium-enriched soya milk, almond milk, oat milk or tofu
• 3. Third: Plant-based foods low in calcium
  Examples: whole grains, pseudograins, legumes, sweet potatoes, leafy vegetables, other nuts and seeds

If you pay attention to all of this, you will already have created excellent conditions for providing your body with sufficient calcium as a vegan. Also keep the following in mind:

• It is better to eat several calcium-rich meals spread throughout the day than one large meal. This is because a high calcium intake temporarily reduces the absorption rate.
• Pay attention to your magnesium balance – calcium and magnesium complement each other perfectly and ensure that your muscles and nerves function optimally.

Those who wish to provide their body with optimal support can also take advantage of high-quality dietary supplements. Combination preparations containing calcium, magnesium and vitamin D, for example, are particularly popular.

The recommended daily intake for adults is 1,000 mg of calcium. Children and adolescents who are still growing need slightly more – experts recommend 1,100–1,200 mg per day.

Are you expecting a baby or breastfeeding your newborn? Then you should pay even closer attention to your calcium levels, regardless of your lifestyle – your requirement for this vital substance is increased during these phases of life. This is because the mineral is not only important for your health as a mother, but also for the ideal development of your baby.

Calcium deficiency can lead to various health problems. You should take the following symptoms seriously:

• Muscle cramps
• Dry skin
• Brittle nails
• Tooth decay, poor dental health
• Increased PMS symptoms

In the long run, calcium deficiency can also lead to osteoporosis, increasing your risk of bone fractures.

Is it possible to provide your body with optimal calcium even as a vegan? Yes, it is! Cow's milk, goat's cheese and the like are not absolutely necessary. What you need instead is a well-structured diet with as many high-quality plant-based or vegan sources of calcium as possible. If you also know all the inhibitors and promoting substances inside out, nothing can go wrong. Want to do even more good for your body? Then vegan calcium supplements that are perfectly tailored to your bone and dental health can be a useful addition.