How to Get More Calcium in a Plant-Based Diet: Best Foods, RDA & Supplements

Plant-based eating patterns are taking root! Americans are switching up their diets in favor of eating more plants, whether it’s having meatless Mondays, saying no to dairy or red meat, or becoming fully vegetarian or vegan. Plant-based eating is a good move for supporting global sustainability, as it helps reduce carbon emissions, improves global food security, and uses resources more efficiently. We love a plant-based lifestyle.

But as you’re eating more plants every day, you may wonder if it’s causing any nutritional gaps. If you’re not drinking milk, for example, how do you know if you’re getting enough dietary calcium? The good news is, there are plenty of ways to keep your body well-supplied with daily calcium from the world of plants. Let’s bone up on calcium right now!

What is calcium?

Calcium is an essential mineral that is abundant on our planet and in our bodies. About 99% of body calcium is stored in our bones. Because calcium is so important for life, the body takes it from the bones whenever it’s needed for maintaining a consistent level in the bloodstream. If you think about it, your bones are doing double-duty in both providing structure for your body AND storing Calcium for your needs minute by minute.

What does calcium do?

Your body uses calcium for multiple functions. We often think of calcium as the mineral that supports strong and healthy bones and teeth, and this is very true. But calcium is also critical for heartbeat, blood clotting, nerve function, blood vessel function, and hormone release. And if you’re not getting enough dietary calcium? The body will remove calcium from the bones to use.  These withdrawals from the “bone bank” can cause bones to become porous, brittle, and weak—a condition called osteoporosis. In addition, bone density starts to naturally decline around age 30.

How much calcium do you need?

The recommended dietary intake of calcium for adults age 19 and over is 1,000 mg per day, and this goes up to 1,200 mg per day for women over 50 and men over 70. Everybody needs calcium, but according to the National Institutes of Health, females are more prone to not getting enough calcium from food each day—particularly adolescent females.

Recommended Dietary Intake of Calcium per Day
Women 19-50 (including pregnant & breastfeeding women)	1000 mg
Men 19-70	1000 mg
Women 50+	1200 mg
Men 70+	1200 mg
Source: National Institutes of Health

How to boost your calcium in a plant-based diet

Both women and men can support the body’s critical need for calcium by eating calcium-rich foods and by supplementing with a well-absorbed source of this bone mineral.

8 Non-Dairy Sources of Calcium

Did you know that more than half of adults are not able to digest milk or dairy products well, due to lactose intolerance? Others, including vegans, may not want to consume cow milk or fish with bones. So, add non-dairy foods brimming with calcium to your day!

Non-Dairy Source of Calcium	Amount of Calcium
Tofu, prepared with calcium (1/2 cup)	434 mg
Orange juice, calcium fortified (1 cup)	349 mg
Collard Greens, cooked (1 cup)	122 mg
Kale, cooked (1 cup)	95 mg
Dried Beans, cooked or canned (1 cup)	180 mg
Sardines, canned, with bones (3 ounces)	325 mg
Salmon, canned, with bones (3 ounces)	180 mg
Almonds (1/4 cup)	100 mg
Sources for nutrition data: Cleveland Clinic

Plant-based calcium supplements

If you’re adding a calcium supplement to your routine, we’re fans of finding high-quality ingredients that your body can recognize and use just like food. That’s why we recommend getting calcium from plants, not rocks.

Here’s the breakdown: Most calcium supplements deliver calcium carbonate, a form of calcium with a comparatively high concentration of the element. However, many calcium carbonate supplements are derived from limestone—a rock form that lacks other bone-supportive nutrients. Fortunately, calcium carbonate can also be sourced from plants— Red Marine Algae (Lithothamnion) to be exact. Plant calcium is porous and complex, and lives as part of a whole matrix of minerals organized in a natural honeycomb structure. Plant calcium can be certified organic. Plant-based calcium is a whole food the body can easily recognize, and Lithothamnion also delivers Magnesium and 70+ trace minerals.

How to absorb plant-based calcium

To maximize calcium absorption, pair calcium with Vitamin D3, and space out foods high in oxalates (like spinach) or phytates (like whole grains and seeds) at meals where you want maximum calcium uptake. No good loading up on delicious plant calcium if your body can’t use it! If you eat a lot of plant-based foods in a day, there are some “anti-nutrients” that you may choose to space out in your diet. Plus, Calcium needs key helper vitamins to be used in the right way in your body.

Oxalates & phytates

Oxalates and phytates are “anti-nutrients” that temporarily reduce the body’s absorption capability. They’re naturally occurring compounds in some plants. In the case of calcium, oxalates in certain greens (like spinach) can block calcium absorption. Phytates (a form of stored phosphorus) are present in some whole grains, seeds, and nuts, and these can interfere with calcium absorption too.

It’s believed that soaking food or simply cooking it will help deactivate the anti-nutrients. For oxalates (mostly in greens), boiling and draining is the most effective method. For phytates (mostly in grains/legumes), sprouting, soaking, and fermenting are the best methods for removal. If you eat a varied diet, it’s not likely that your calcium absorption will be significantly hindered. However, if you’re concerned about anti-nutrients or risk of calcium deficiency, try to spread out your intake of oxalates and phytates. For instance, you could avoid having 1 cup of spinach and 1 cup of legumes at the same meal.

Calcium & vitamin D

For proper calcium absorption by the bones, you need some D3 as a helper vitamin. The body makes vitamin D naturally when skin is exposed to sun, but that’s not always possible or reliable. In a plant-based diet, you can look to mushrooms, fortified orange juice, and fortified plant milks for Vitamin D. Or take a plant calcium supplement that is formulated for absorption and already includes Vitamin D3 to support bone density and normal bone creation.*

For more on how Vitamin D supports bone strength, see How Organic Vitamin D Impacts Bone Strength.

How much calcium is “too much” ?

Stick with the recommended 1,000–1,200 mg per day. Research shows the body doesn't absorb large amounts of calcium at once, so more isn't better. While you're taking care to get enough Calcium in your day-to-day life, keep in mind that you don't need excessive amounts. However, calcium is very important, so don't skimp either A well-made bone-health supplement should be formulated to put you in the 1,000–1,200 mg range while accounting for Calcium you get from food.      

Frequently asked questions about calcium in a plant-based diet

Can you get enough calcium from a plant-based diet alone?

Yes, it's possible to meet the recommended daily calcium intake from plant foods alone, but it takes deliberate planning, especially for women 50+ and men 70+, who need 1,200 mg per day. Including a variety of high-calcium plants (tofu prepared with calcium, dark leafy greens, calcium-fortified beverages, dried beans, almonds) and spacing out oxalate-heavy foods like spinach helps. A daily plant-based calcium supplement can help fill any remaining gap.

Which plant foods have the highest calcium content?

Among plant foods, tofu prepared with calcium delivers the most calcium per serving (about 434 mg per half cup), followed by calcium-fortified orange juice (349 mg per cup), dried beans (180 mg per cup), collard greens (122 mg per cup), almonds (100 mg per quarter cup), and kale (95 mg per cup).

Does spinach count as a good source of calcium?

Spinach does contain calcium, but it's also high in oxalates, naturally occurring compounds that temporarily reduce calcium absorption. This means the calcium in spinach is less available to the body than the calcium in low-oxalate greens like kale or collard greens. Cooking or spacing oxalate-heavy foods across different meals can help.

Do you need Vitamin D to absorb calcium?

Yes. Vitamin D3 works as a helper vitamin that supports proper calcium absorption. You can get Vitamin D from sun exposure, mushrooms, calcium-fortified orange juice, fortified plant milks, or a supplement. Some plant-based calcium supplements (like Bone Strength Take Care™) already include D3 to support absorption.

Are calcium-fortified plant milks a good source of calcium?

Calcium-fortified plant milks and juices can be a helpful way to add calcium to a plant-based diet. Amounts vary by brand and fortification level, so check the nutrition label to compare. For reference, calcium-fortified orange juice can provide around 349 mg per cup, or about a third of the recommended daily intake for most adults.

Strong Bones, Long Life

If you’re eating more plants, that is awesome. Compassion for animals and concerns about climate change and global food shortages have been changing many minds and diets. To make sure you’re getting the calcium your body needs, add high-quality, bone-strengthening plant calcium to your wellness regimen with Bone Strength Take Care™ plant-based calcium. Maintaining strong healthy bones is so important for overall quality of life, especially for healthy aging. Our formula has added Vitamins K2 & D3 to guide the plant calcium to your bones for absorption.* Helps reduce the risk of osteoporosis^†!

ˆ Processed from red marine algae

^†Adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.