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advice: vegans should be 'mindful' of how much calcium they are getting

a vegan diet can help protect against cardiovascular disease and cancer, as well as obesity, however it can be difficult to get enough of the nutrients that keep bones healthy.

by karen hawthorne
published oct 07, 2022
read time 4 minute read
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read time 4 minute read
join the conversation
what we eat is one of the most powerful ways to maintain health
plant-based milk has made it simpler for people to get all the necessary calcium. getty
dear asking for a friend, should vegans worry about calcium? i have transitioned to a plant-based diet, and i am very happy with that decision, but i have been reading a lot about how hard it is to consume enough calcium. how can i make sure i am getting what i need?
signed,
dedicated vegan
 
dear dedicated vegan,
a vegan diet is focused on whole or minimally refined plants, so you’re likely getting plenty of fruits, vegetables, whole grains and legumes. while the diet typically excludes meat, fish, eggs and dairy products, vegans have a lot more choice now when it comes to innovative foods, like plant-based burgers, vegan ice cream and cottage cheese — there is even wholesome plant versions of popular frito-lay classic snacks that took home the best of show award at the 2022 natural products expo west. vegan cheese curls, anyone?
research has revealed that following a vegan diet can help protect against cardiovascular disease and cancer, as well as tackle obesity, which is the major risk factor for both, according to a 2022 review of meta-analyses of observational and clinical studies in the journal critical reviews in food science and nutrition. the authors advise that people on a vegan diet have a lower body mass index (bmi), and the regimen is effective in weight loss when compared to a control diet for healthy, diabetic and at-risk populations. in fact, a 2019 study published in the journal of nutrition found that vegans have lower levels of fat and higher levels of antioxidants, the compounds in foods that help delay cell damage in the aging process. fruits and vegetables are rich in antioxidants.

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one of the most discussed safety concerns of a vegan diet, however, is bone health. the 2022 review of the literature showed that vegans have a higher risk of fractures compared to omnivores. a possible explanation could be a lower intake of protein, vitamin d, b12 and calcium — all are potentially limited in vegan eating patterns, the researchers note.

should vegans worry about getting adequate calcium?

pamela fergusson, a registered dietitian with a phd in nutrition based in nelson, b.c., has been a vegan for 10 years. her children eat a primarily plant-based diet. she’s spoken at the plant-based prevention of disease conference and serves on the dietitians of canada leadership team on sustainable food systems.
“i made the choice to go vegan for environmental reasons and then started doing more research into it and really connected with the ethical reasons,” she says. “then i started deepening my expertise in terms of vegan nutrition and its benefits, and also how to follow a vegan diet safely. i knew, and still know today, that it is very important for everyone to be mindful of their calcium intake, and that includes vegans.”
there are plenty of plant-based sources of calcium, but vegans have to be intentional to make sure they’re getting sufficient amounts.
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canadian society for exercise physiology
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her top recommendation, which she religiously follows herself, is to include one to two glasses per day of a plant-based fortified beverage, such as orange juice or fortified almond or soy milk. these beverages, easily found at most supermarkets, are fortified to the same level of calcium that dairy milk contains, she says. soy milk is her favourite (and perfect for smoothies).

fortified beverages are a baseline source of calcium

“i know that adults don’t always drink cups of milk, so that could also look like making your oatmeal in the morning using a fortified milk instead of water, using a fortified milk in a latte or in overnight oats or in chia pudding,” says fergusson. “you could also use it in sauces, like a vegan macaroni and cheese, for example, or poured over cereal.”
she adds that a growing number of fortified options beyond beverages, including plant-based yogurts, has made it simpler for people to get all the necessary calcium.
and while it’s possible to meet your calcium requirements through whole foods, you have to be diligent, focusing on sources like tofu and other soy products, including edamame. she also highlights green vegetables like kale and collard greens, nuts and seeds, and tahini or hummus as smart choices. but if you go the route of whole foods only, double-check your intake to make sure you are actually meeting your nutrient requirements.
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“i do think that fortification is part of the strategy of being healthy on a plant-based diet and consuming enough calcium,” fergusson says, adding that bone health isn’t only dependent on calcium intake, but also requires magnesium and vitamin d and exercise — so a widely balanced diet as well as weight-bearing activities like walking, hiking or hitting the gym.
“our dietary intake is the most powerful modifiable health factor in our lives,” she says. “so it’s the most powerful thing that we can be doing to help prevent disease and optimize our own health potential.”
 
is there something about health that you (or a friend, wink, wink) have always wondered about but are too embarrassed to ask? send a note to info@healthing.ca. we promise your ‘friend’s’ secret — and identity — is safe with us!
karen hawthorne is a toronto-based writer.
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karen hawthorne
karen hawthorne

karen hawthorne worked for six years as a digital editor for the national post, contributing articles on health, business, culture and travel for affiliated newspapers across canada. she now writes from her home office in toronto and takes breaks to bounce with her son on the backyard trampoline and walk bingo, her bull terrier.

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