Calcium
Calcium is an essential nutrient and a mineral. It is the same as elemental, metallic calcium.
Last updated
Calcium is an essential nutrient and a mineral. It is the same as elemental, metallic calcium.
Last updated
The most common supplements of calcium are calcium salts - calcium carbonate, calcium citrate, and calcium chloride. We do not typically ingest direct, elemental calcium as a supplement because calcium is a reactive metal, and contact with the air quickly forms an oxide-nitride layer on its surface.
Vegan whole sources of calcium include: Beans, pulses Soy (edamame, tofu, tempeh), white beans, chickpeas, lentils, adzuki beans, snap beans, kidney beans Seeds Chia seeds, flax seeds, sesame seeds, tahini Nuts Almonds, Brazil nuts, walnuts Fruits Oranges, blackberries, figs, raisins, dried apricots, dried prunes, dried figs, black currants, olives Vegetables Broccoli, sweet potatoes, carrots, pumpkin, cabbage, tomatoes, artichokes, asparagus, peas, okra, arugula, bok choy, fennel, kale, spring greens, watercress, swede Grains Quinoa, amaranth grain, whole grain bread Herbs/Spices Parsley, cinnamon Other Seaweed and blackstrap molasses are also rich sources of calcium. Fortified vegan sources include: fortified plant drinks (soy, pea, oat, cashew, almond), calcium-set tofu, and wheat-flour products (flour must be fortified with calcium in the UK, but in Canada and the US it is only optional) such as bread and crackers. Orange juice is also often fortified with calcium on top of its natural calcium content. Spinach is not a good source as the calcium in it is not digestible at all.
Vegans who intake adequate calcium, calciferol ("vitamin" D), B vitamins, and protein do not have any worse bones than non-vegans. Studies have proven that vegans who do not take calcium supplements still have the exact same bone density as people who eat meat, so it is not recommended to supplement your calcium intake. Supplementing calcium can cause kidney stones and other diseases. Studies have shown that "veganism does not have adverse effect on bone mineral density and does not alter body composition."
Vegan sources of calcium can have very high absorption rates: "absorption from low-oxalate vegetables, such as kale, turnip greens, Chinese cabbage, and bok choy, is about 50%. Absorption from calcium-set tofu (made with a calcium salt) and from most fortified plant milks is similar to that from cow’s milk, at approximately 30%" (2016) Alcohol, caffeine, protein, and excessive salt are all inhibitors of calcium absorption.
There have been extremely well-funded and long-lasting advertising campaigns to push animal milks onto the general population. Because of this, many people have the impression that animal milks, such as cow's milk, are healthful sources of calcium. This is not the case. Cow's milk comes packaged with reproductive hormones, saturated fat, cholesterol, bioaccumulated toxins, and is legally allowed to be sold with blood and pus diluted within it. There are many health risks associated with animal products in general, which are documented in the article on this site. Because cow's milk has protein in it, it is a calcium inhibitor (it is also an iron inhibitor). 1/3rd of calcium from milk is lost, and 2/3rds of calcium from cheese is lost.