{"id":15962,"date":"2026-09-07T10:14:56","date_gmt":"2026-09-07T17:14:56","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=15962"},"modified":"2026-09-14T04:42:42","modified_gmt":"2026-09-14T11:42:42","slug":"calcium-rich-foods","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/calcium-rich-foods\/","title":{"rendered":"Calcium: How Much Do You Need And What Are the Best Sources?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">As a teenager, I remember seeing TV commercials featuring celebrities and athletes proudly wearing milk mustaches, gazing into the camera, and asking, \u201cGot milk?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the grandson of the co-founder of the Baskin-Robbins ice cream chain, that question resonated with me. As the son of John Robbins, who followed his own \u201crocky road\u201d and became a plant-based advocate, I knew the answer that fit me.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cYessir! I got soy milk!\u201d<\/span><\/p>\n<p><a href=\"https:\/\/aef.com\/classroom-resources\/case-histories\/got-milk\/\"><span style=\"font-weight: 400;\">The \u201cGot milk?\u201d campaign<\/span><\/a><span style=\"font-weight: 400;\">, which ran from 1993 to 2014, made an effective and lasting impression on consumers. This is one reason why so many consumers, even today, strongly associate calcium with milk and dairy products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But is this message valid? Are milk and dairy products the best places to get calcium? Or are other calcium-rich foods better for you? And is calcium really as important as we\u2019ve been told it is?<\/span><\/p>\n<h2><span style=\"font-weight: 800;\">What\u2019s the Role of Calcium for Your Health?<\/span><\/h2>\n<figure id=\"attachment_58207\" aria-describedby=\"caption-attachment-58207\" style=\"width: 1230px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58207\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1038393608.jpg\" alt=\"Beautiful young woman smiling and eating nuts at home. Healthy concept.\" width=\"1230\" height=\"852\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1230,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1038393608.jpg 1230w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1038393608-300x208.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1038393608-1024x709.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1038393608-768x532.jpg 768w\" sizes=\"auto, (max-width: 1230px) 100vw, 1230px\" \/><figcaption id=\"caption-attachment-58207\" class=\"wp-caption-text\">iStock.com\/AaronAmat<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Calcium is an essential mineral for human health. It\u2019s primarily stored in your bones and teeth (it\u2019s what makes your pearly whites so strong). And you have <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/\"><span style=\"font-weight: 400;\">more calcium<\/span><\/a><span style=\"font-weight: 400;\"> inside you than any other mineral. That works out well because your body needs calcium to perform several essential functions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calcium helps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carry messages between your brain and the rest of your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your nerves and muscles move<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transport enzymes and hormones through your blood to where they need to go<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your muscles, nerves, and blood vessels functioning well<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a healthy <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/lower-blood-pressure-naturally\/\"><span style=\"font-weight: 400;\">blood pressure<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calcium also <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC151912\/\"><span style=\"font-weight: 400;\">enables<\/span><\/a><span style=\"font-weight: 400;\"> the most critical muscle in your body \u2014 your heart \u2014 to receive signals and contract. Without calcium, your heart would beat like the worst drummer in an elementary school battle of the bands!<\/span><\/p>\n<h2><span style=\"font-weight: 800;\">How Much Calcium Do You Need?\u00a0<\/span><\/h2>\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/\"><span style=\"font-weight: 400;\">According<\/span><\/a><span style=\"font-weight: 400;\"> to the NIH Office of Dietary Supplements, the Recommended Dietary Allowance is as follows:<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>Birth to 6 months<\/td>\n<td>200 mg<\/td>\n<\/tr>\n<tr>\n<td>Infants 7\u201312 months<\/td>\n<td>260 mg<\/td>\n<\/tr>\n<tr>\n<td>Children 1\u20133 years<\/td>\n<td>700 mg<\/td>\n<\/tr>\n<tr>\n<td>Children 4\u20138 years<\/td>\n<td>1,000 mg<\/td>\n<\/tr>\n<tr>\n<td>Children 9\u201313 years<\/td>\n<td>1,300 mg<\/td>\n<\/tr>\n<tr>\n<td>Teens 14\u201318 years<\/td>\n<td>1,300 mg<\/td>\n<\/tr>\n<tr>\n<td>Adults 19\u201350 years<\/td>\n<td>1,000 mg<\/td>\n<\/tr>\n<tr>\n<td>Adult men 51\u201370 years<\/td>\n<td>1,000 mg<\/td>\n<\/tr>\n<tr>\n<td>Adult women 51\u201370 years<\/td>\n<td>1,200 mg<\/td>\n<\/tr>\n<tr>\n<td>Adults 71 years and older<\/td>\n<td>1,200 mg<\/td>\n<\/tr>\n<tr>\n<td>Pregnant and breastfeeding teens<\/td>\n<td>1,300 mg<\/td>\n<\/tr>\n<tr>\n<td>Pregnant and breastfeeding adults<\/td>\n<td>1,000 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The NIH Office of Dietary Supplements says that older children and teens <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/\"><span style=\"font-weight: 400;\">need<\/span><\/a><span style=\"font-weight: 400;\"> the most calcium, at 1,300 mg per day. Pregnancy, lactation, and menopause can also increase calcium needs, as can reaching your older years when age-related bone loss often starts to occur.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These numbers aren\u2019t uniformly accepted, and may be higher than necessary. The National Health Service of Britain, for example, <\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/calcium\/\"><span style=\"font-weight: 400;\">recommends<\/span><\/a><span style=\"font-weight: 400;\"> considerably less daily calcium \u2014 only 700 mg \u2014 for non-lactating adults aged 19 to 64.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how much calcium you need may depend on which side of the pond you stand! (Or maybe, just possibly, it could also depend on how much food industry lobbyists influence your government&#8217;s bureaucrats.) What&#8217;s clear is that the target isn&#8217;t as settled as the \u201cdrink your milk\u201d messaging implies, and that a number, on its own, doesn&#8217;t tell you much without looking at what else your bones need.<\/span><\/p>\n<h2><span style=\"font-weight: 800;\">Calcium Myths and Controversies<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a lot of #calcium posts on social media, and traditional health reporting also covers this nutrient a lot, but that doesn\u2019t mean everything you hear is correct. Here\u2019s a sad-but-generally-true safe bet: The more noise about a topic, the higher the likelihood that much of that information comes from those with a profit-driven agenda like trade organizations, food companies, and industry-manipulated governments.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what are some of the most widespread myths about calcium that are floating around?<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Myth #1 \u2014 Dairy Products Are the Best Sources of Calcium<\/span><\/h3>\n<figure id=\"attachment_58209\" aria-describedby=\"caption-attachment-58209\" style=\"width: 1349px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58209\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1042778982.jpg\" alt=\"Young african american woman sitting on the table drinking a glass of milk serious face thinking about question, very confused idea\" width=\"1349\" height=\"777\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1349,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1042778982.jpg 1349w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1042778982-300x173.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1042778982-1024x590.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1042778982-768x442.jpg 768w\" sizes=\"auto, (max-width: 1349px) 100vw, 1349px\" \/><figcaption id=\"caption-attachment-58209\" class=\"wp-caption-text\">iStock.com\/AaronAmat<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">It is true that dairy is high in calcium, and it&#8217;s a legitimate source for many people. If you enjoy dairy and it works for you and your ethics, calcium isn&#8217;t the reason to give dairy up. But here&#8217;s the myth part: The idea that dairy is uniquely necessary, and that you can&#8217;t build strong bones without it, doesn&#8217;t hold up. In fact, high dairy consumption, which is also linked to high animal protein consumption, doesn&#8217;t reliably correlate with better bone health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientists have grappled with a seeming paradox for a long time. A <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/BF00297291\"><span style=\"font-weight: 400;\">1992 ecological analysis<\/span><\/a><span style=\"font-weight: 400;\"> (basically, a comparison of food habits and health stats across multiple groups to see what correlations exist) found that in industrialized countries, the more animal protein women consumed, the <\/span><i><span style=\"font-weight: 400;\">greater<\/span><\/i><span style=\"font-weight: 400;\"> their risk of hip fracture. In fact, an ecological analysis published in <\/span><i><span style=\"font-weight: 400;\">Calcified Tissue International<\/span><\/i><span style=\"font-weight: 400;\"> found that when female hip fracture rates from 34 studies across 16 countries were compared with dietary animal protein intake, industrialized countries \u2014 which also tend to have higher dairy consumption \u2014 <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/BF00297291\"><span style=\"font-weight: 400;\">showed<\/span><\/a><span style=\"font-weight: 400;\"> a strong positive association between higher animal protein intake and higher hip fracture rates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s worth noting that this kind of country-level comparison can&#8217;t rule out other differences between nations, such as lifespan, physical activity, sun exposure, or how fractures are diagnosed and recorded. So it shows an association rather than proof that animal protein, or dairy, causes fractures.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More recent research is mixed. Some large cohort studies have found dairy or milk consumption associated with lower hip fracture risk. A large Swedish cohort <\/span><a href=\"https:\/\/www.bmj.com\/content\/349\/bmj.g6015\"><span style=\"font-weight: 400;\">found<\/span><\/a><span style=\"font-weight: 400;\"> that women drinking three or more glasses of milk a day had higher fracture and mortality rates \u2014 but interestingly, fermented dairy like yogurt and cheese showed the opposite, with lower risk. And the researchers themselves cautioned that their findings were preliminary and needed to be replicated before anyone drew dietary conclusions from them. So the honest summary is that the data doesn&#8217;t point in one clean direction.<\/span><\/p>\n<p><a href=\"https:\/\/foodrevolution.org\/blog\/how-to-prevent-osteoporosis\/\"><span style=\"font-weight: 400;\">Read more on osteoporosis prevention here.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Dairy&#8217;s relationship to other health outcomes is beyond the scope of a bone health article, but it&#8217;s worth a brief mention. Some studies have <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25314053\/\"><span style=\"font-weight: 400;\">associated<\/span><\/a><span style=\"font-weight: 400;\"> higher dairy intake with increased risk of certain cancers (especially <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25527754\/\"><span style=\"font-weight: 400;\">prostate cancer<\/span><\/a><span style=\"font-weight: 400;\">), though the evidence varies by cancer type and is still an area of active research. Many people also have <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/the-truth-about-milk\/\"><span style=\"font-weight: 400;\">significant<\/span><\/a><span style=\"font-weight: 400;\"> concerns about the ethical and environmental impact of bovine dairy production.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For our purposes here, the takeaway is simply that dairy isn&#8217;t the only path to strong bones, and for many people, as we will see, plant sources offer calcium alongside a broader package of health-supporting nutrients.<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Myth #2 \u2014 Getting Enough Calcium Is the Main Thing You Need to Do for Bone Health<\/span><span style=\"font-weight: 800;\">\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calcium is important for bone health, no question. But calcium isn\u2019t the only thing your bones need to be strong.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise plays a critical role, too. Weight-bearing activities send signals to your bones, encouraging them to grow denser and stronger to handle the stress. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6279907\"><span style=\"font-weight: 400;\">Researchers have found<\/span><\/a><span style=\"font-weight: 400;\"> that resistance and high-impact exercise can significantly improve bone density and reduce the risk of fractures. In other words, strength training is as essential as minerals for lifelong bone strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises to focus on for bone health include weight-bearing activities, such as walking, running, tennis, dancing, stair-climbing, and weight-lifting. (Note to self: invent a new sport that combines tennis, dancing, stair-climbing, and weight-lifting. On second thought, maybe not.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And vitamin D also <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257679\/\"><span style=\"font-weight: 400;\">turns out<\/span><\/a><span style=\"font-weight: 400;\"> to be pretty darn important.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a fact that\u2019s perplexed researchers: People in many Asian, South American, and Sub-Saharan African countries consume around <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5684325\/\"><span style=\"font-weight: 400;\">one-third<\/span><\/a><span style=\"font-weight: 400;\"> the amount of calcium that Americans do, yet bone fractures are <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9165055\/\"><span style=\"font-weight: 400;\">rare<\/span><\/a><span style=\"font-weight: 400;\"> in these countries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How is this possible? One plausible theory is that, due to their geographic locations and lifestyles, they have much higher exposure to sunlight, which naturally increases vitamin D levels. And vitamin D <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257679\/\"><span style=\"font-weight: 400;\">turns out<\/span><\/a><span style=\"font-weight: 400;\"> to be another critical nutrient for bone health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While sun exposure helps your body produce vitamin D, factors like darker skin tone, older age, living at higher latitudes, and winter weather can severely limit production, making food sources or testing and <\/span><a href=\"https:\/\/foodrevolution.org\/puralityhealth-vitamind3\"><span style=\"font-weight: 400;\">supplementation<\/span><\/a><span style=\"font-weight: 400;\"> essential for many.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on vitamin D, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/health-benefits-of-vitamin-d\/\"><span style=\"font-weight: 400;\">see our article here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/foodrevolution.org\/blog\/vitamin-k-benefits\/\"><span style=\"font-weight: 400;\">Vitamin K2<\/span><\/a><span style=\"font-weight: 400;\"> is another nutrient that helps regulate calcium balance in the body and is important for maintaining bone health. It may help <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36033779\/\"><span style=\"font-weight: 400;\">regulate bone mineral density and reduce the risk of fracture<\/span><\/a><span style=\"font-weight: 400;\">, particularly in postmenopausal women, one of the most at-risk populations for osteoporosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For plant-based eaters, K2 can be tricky to get from food. The richest source by far is natto, a fermented soybean dish that&#8217;s an acquired taste for many. Smaller amounts show up in other fermented foods like tempeh, sauerkraut, and kimchi. Your body can also convert some of the vitamin K1 in leafy greens into K2, but that conversion varies a lot from person to person and isn&#8217;t always efficient. So if you don&#8217;t eat natto regularly, K2 is one of the nutrients worth paying particular attention to, and one reason it&#8217;s often included in a well-formulated bone health supplement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on vitamin K2, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/vitamin-k-benefits\/\"><span style=\"font-weight: 400;\">see our article here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Myth #3 \u2014 Everyone Should Take a Calcium-Containing Supplement<\/span><\/h3>\n<figure id=\"attachment_58211\" aria-describedby=\"caption-attachment-58211\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58211\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1320518555.jpg\" alt=\"A woman pours pills or vitamins from a jar onto her hand. Taking vitamins or medications. The concept of health care, medicine, pharmacies, disease prevention. A jar with pills or vitamins in the hand\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1320518555.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1320518555-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1320518555-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1320518555-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58211\" class=\"wp-caption-text\">iStock.com\/Iuliia Pilipeichenko<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">It&#8217;s a widely held assumption that a calcium supplement is simply something everyone should take to protect their bones as they age. And a substantial share of older adults do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the evidence tells a more selective story: The people who clearly benefit are a specific group, not the general population. Chief among them are postmenopausal women and older adults, who bear the greatest burden of osteoporosis, which<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/\"> <span style=\"font-weight: 400;\">affects<\/span><\/a><span style=\"font-weight: 400;\"> over 10 million adults in the U.S. and more than 200<\/span><a href=\"https:\/\/www.iofbonehealth.org\/epidemiology\"> <span style=\"font-weight: 400;\">million<\/span><\/a><span style=\"font-weight: 400;\"> people worldwide. In these groups, the risk of fractures in the spine, hips, and wrists rises sharply \u2014 and for postmenopausal women specifically,<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8836058\/\"> <span style=\"font-weight: 400;\">hormonal changes<\/span><\/a><span style=\"font-weight: 400;\"> accelerate bone loss and heighten the risk of calcium deficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For vegan postmenopausal women, the case may be even stronger. <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1297319X22000082\"><span style=\"font-weight: 400;\">The Adventist Health Study 2<\/span><\/a><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33964850\/\"><span style=\"font-weight: 400;\"> tracked<\/span><\/a><span style=\"font-weight: 400;\"> more than 34,000 people for an average of 8 years, during which 679 hip fractures occurred. Vegan women had a 55% higher risk of hip fracture than nonvegetarians. This gap was not seen in vegan men, which points to an interaction between a plant-based diet and postmenopausal bone loss rather than veganism alone. Tellingly, among vegan women who supplemented with both calcium and vitamin D, the elevated risk disappeared.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Part of the challenge is dietary. While calcium-rich plant foods can contribute meaningfully, consistently reaching the recommended 1,200 mg per day through food alone is difficult, especially if much of your calcium comes from high-oxalate greens, which bind calcium and limit how much you actually absorb (more on this below). For people in this position, supplementation can help close the gap.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do supplement, the details matter. The two main forms are calcium carbonate and calcium citrate, and how much you need depends on what you already get from food and whether you have absorption issues. Calcium is best absorbed with food and in<\/span><a href=\"https:\/\/www.bonehealthandosteoporosis.org\/patients\/treatment\/calciumvitamin-d\/\"><span style=\"font-weight: 400;\"> amounts under 600 mg<\/span><\/a><span style=\"font-weight: 400;\"> at a time. The body isn&#8217;t built to handle a sudden deluge, so you&#8217;re generally better off taking only enough to complement your diet and spreading it across two daily doses. If you get 800 mg from food and want to reach 1,200 mg, for example, you might ideally take 200 mg twice a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But supplementation isn&#8217;t risk-free, and the benefit above is concentrated in specific groups, especially postmenopausal women and vegans. For people who aren&#8217;t at elevated risk of fracture, research suggests supplemental calcium may do more harm than good. The concern that has drawn the most scrutiny isn&#8217;t about bone at all; it&#8217;s about what all that supplemental calcium may be doing to the heart and blood vessels.<\/span><\/p>\n<h4><span style=\"font-weight: 800;\">Calcium Supplements and Cardiovascular Disease\u00a0<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Starting in 1995, the National Institutes of Health-AARP Diet and Health Study <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3756477\"><span style=\"font-weight: 400;\">tracked<\/span><\/a><span style=\"font-weight: 400;\"> almost 400,000 men and women aged 50\u201371 for an average of 12 years. More than half of the men and 70% of the women took supplemental calcium. The researchers found that high intake of supplemental calcium was linked to increased risk of cardiovascular disease death in men (but not in women).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s because while calcium supplements can <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-calcium-do-you-really-need\"><span style=\"font-weight: 400;\">raise<\/span><\/a><span style=\"font-weight: 400;\"> blood calcium levels, not all of that calcium ends up where it\u2019s needed. Some may deposit in your arteries, potentially leading to stiffened arteries and higher blood pressure. Both of these contribute to the development of <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/heart-healthy-foods\/\"><span style=\"font-weight: 400;\">heart disease<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make calcium supplementation more effective and safer, it\u2019s important to pair it with other key nutrients. Vitamin D increases calcium bioavailability, helping your body <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2669834\/\"><span style=\"font-weight: 400;\">absorb<\/span><\/a><span style=\"font-weight: 400;\"> and use it more efficiently. Meanwhile, vitamin K2 plays a critical role in <\/span><span style=\"font-weight: 400;\">directing<\/span><span style=\"font-weight: 400;\"> calcium to where it\u2019s needed \u2014 your bones \u2014 and away from places like your arteries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to note that calcium supplementation can prevent <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/\"><span style=\"font-weight: 400;\">certain<\/span><\/a><span style=\"font-weight: 400;\"> medications from working. Specifically, it can reduce the absorption of certain antibiotics, anticonvulsants, and even, ironically enough, medications used to treat osteoporosis.<\/span><\/p>\n<h2><span style=\"font-weight: 800;\">9 Plant-Based, Calcium-Rich Foods<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, if dairy products aren\u2019t necessarily the best source of calcium, and if calcium supplementation can come with some drawbacks, the question is: Where should you ideally get your calcium?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some of the most naturally calcium-rich plant foods. (All calcium amounts obtained from <\/span><a href=\"https:\/\/www.myfooddata.com\/\"><span style=\"font-weight: 400;\">MyFoodData<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #1 \u2014 Soy<\/span><\/h3>\n<figure id=\"attachment_58212\" aria-describedby=\"caption-attachment-58212\" style=\"width: 1296px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58212\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-182890739.jpg\" alt=\"A variety of soy milk and soybean products. They are sitting in a soft aqua colored tray. There is a brick of firm tofu and a small pitcher of soy milk. On the right are some green soy beans and in back there is a small dish of shelled soybeans.\" width=\"1296\" height=\"809\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1296,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-182890739.jpg 1296w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-182890739-300x187.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-182890739-1024x639.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-182890739-768x479.jpg 768w\" sizes=\"auto, (max-width: 1296px) 100vw, 1296px\" \/><figcaption id=\"caption-attachment-58212\" class=\"wp-caption-text\">iStock.com\/Diane Labombarbe<\/figcaption><\/figure>\n<ul>\n<li>\u00bd cup of tofu (made with calcium sulfate) = 861 mg calcium<\/li>\n<li>1 cup of unsweetened Edensoy organic soy milk = 40 mg calcium<\/li>\n<li>\u00bd cup of edamame = 102 mg calcium<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Organic soy foods that are unprocessed, like soybeans or edamame, or lightly processed, like tofu and soy milk, are high in calcium and great for many recipes. And tofu, when it\u2019s <\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content?contenttypeid=76&amp;contentid=16426-1\"><span style=\"font-weight: 400;\">made with<\/span><\/a><span style=\"font-weight: 400;\"> calcium sulfate, is something of a calcium superstar (1 cup can nearly meet your entire calcium RDA!). Use extra-firm tofu in stir-fries, pasta dishes, tofu scrambles, or even sliced on sandwiches. Try silken tofu in smoothies, dips, and sauces.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can drink soy milk by itself or use it as you would cow\u2019s milk \u2014 for example, in cereal, as a base for smoothies and sauces, or baking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Edamame, or green soybeans, can be purchased in the frozen section of many markets. They are available in pods or pre-shelled. Edamame can be added to salads, Buddha bowls, or homemade hummus.\u00a0<\/span><\/p>\n<h6><span style=\"font-weight: 400;\">For more on soy, read our article, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/soy-facts-is-soy-healthy\/\"><span style=\"font-weight: 400;\">Soy Facts: Is Soy Healthy or Harmful?<\/span><\/a><\/h6>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #2 \u2014 Seeds<\/span><\/h3>\n<figure id=\"attachment_58214\" aria-describedby=\"caption-attachment-58214\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58214\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-490216906.jpg\" alt=\"Healthy food. Flax seeds linseed on kitchen spoon linen green color background\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-490216906.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-490216906-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-490216906-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-490216906-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58214\" class=\"wp-caption-text\">iStock.com\/Anetlanda<\/figcaption><\/figure>\n<ul>\n<li>1 ounce sesame seeds = 280 mg calcium<\/li>\n<li>1 ounce chia seeds = 180 mg calcium<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I love to keep a variety of <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/nuts-health\/\"><span style=\"font-weight: 400;\">nuts<\/span><\/a><span style=\"font-weight: 400;\"> and seeds in the pantry. I sprinkle <\/span><a href=\"https:\/\/foodrevolution.org\/nuts-sesameseeds\"><span style=\"font-weight: 400;\">sesame seeds<\/span><\/a><span style=\"font-weight: 400;\"> on a salad or roasted veggies. <\/span><a href=\"https:\/\/foodrevolution.org\/nuts-chiaseeds\"><span style=\"font-weight: 400;\">Chia seeds<\/span><\/a><span style=\"font-weight: 400;\"> are great in smoothies, oatmeal, or ground and sprinkled on almost everything. (Not on your dog or cat, however. That\u2019s not what they mean by \u201cchia pet.\u201d)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer a spread, <\/span><a href=\"https:\/\/amzn.to\/3JvmIKG\"><span style=\"font-weight: 400;\">tahini<\/span><\/a><span style=\"font-weight: 400;\"> (sesame seed butter) <\/span><a href=\"https:\/\/tools.myfooddata.com\/nutrition-facts\/170189\/wt1\/1\"><span style=\"font-weight: 400;\">offers<\/span><\/a><span style=\"font-weight: 400;\"> 130 mg of calcium in just 2 tablespoons. That\u2019s about 10% of what your body will need in the U.S. and 20% in Britain. (At least, according to those official government recommendations, that is!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on sesame, read our article, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/tahini-sesame-seeds-benefits\/\"><span style=\"font-weight: 400;\">What Is Sesame? Explore the Benefits &amp; Uses of Sesame Seeds and Tahini<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on chia seeds, read our article, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/chia-seeds-benefits\/\"><span style=\"font-weight: 400;\">9 Health Benefits of Chia Seeds and How to Eat Them<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #3 \u2014 Beans<\/span><\/h3>\n<figure id=\"attachment_58216\" aria-describedby=\"caption-attachment-58216\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58216\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-163729647-1.jpg\" alt=\"Piles of a variety of healthy organic legumes.\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-163729647-1.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-163729647-1-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-163729647-1-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-163729647-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58216\" class=\"wp-caption-text\">iStock.com\/Janine_Lamontagne<\/figcaption><\/figure>\n<ul>\n<li>1 cup navy beans = 125 mg calcium<\/li>\n<li>1 cup baked beans = 154 mg calcium<\/li>\n<li>1 cup red kidney beans = 116 mg calcium<\/li>\n<li>1 cup pinto beans = 78 mg calcium<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Beans are an incredibly versatile pantry staple (and you can use them in art projects and maracas). At under $2 per pound dry (or often less than $2 per can), they\u2019re affordable, too. Add beans to soups, salads, burritos, pasta, casseroles, tacos, and pizzas. (Under no circumstances should you spread them on your dog or cat.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on beans, read our article, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/benefits-of-beans\/\"><span style=\"font-weight: 400;\">The Benefits of Beans: Why They Deserve a Place in Your Diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #4 \u2014 Okra<\/span><\/h3>\n<figure id=\"attachment_58217\" aria-describedby=\"caption-attachment-58217\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58217\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1445089265.jpg\" alt=\"Bhindi fry. Farm fresh raw okra slices in a wooden bowl. Close up of chopped Lady Fingers or Okra. Copy space. Cut vegetables. Green healthy veg.\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1445089265.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1445089265-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1445089265-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1445089265-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58217\" class=\"wp-caption-text\">iStock.com\/Manaswi Patil<\/figcaption><\/figure>\n<ul>\n<li>1 cup cooked okra = 123 mg calcium<\/li>\n<\/ul>\n<p>In addition to calcium, okra, also known as bhindi in India, is also a good source of magnesium, vitamin K, and folate \u2014 three nutrients that work synergistically with calcium to maintain strong bones. Its unique, slimy (or, if you are building your vocabulary, \u201cmucilaginous\u201d) texture can add thickness to soups and stews, making it a staple in many cuisines.<\/p>\n<p>In addition to soups and stews, try roasting, baking, or air-frying okra for the most palatable (i.e., least mucilaginous) consistency.<\/p>\n<p>For more on okra, read our article, <a href=\"\/blog\/is-okra-good-for-you\/\">What Is Okra &amp; Is it Good for You?<\/a><\/p>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #5 \u2014 Almonds<\/span><\/h3>\n<figure id=\"attachment_58220\" aria-describedby=\"caption-attachment-58220\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58220\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-659255766.jpg\" alt=\"Top view of a brown bowl filled with organic almonds shot on rustic wood table. Some almonds are out of the bowl on a burlap. Predominant color is brown. DSRL studio photo taken with Canon EOS 5D Mk II and Canon EF 100mm f\/2.8L Macro IS USM\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-659255766.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-659255766-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-659255766-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-659255766-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58220\" class=\"wp-caption-text\">iStock.com\/fcafotodigital<\/figcaption><\/figure>\n<ul>\n<li>1 oz raw almonds = 76 mg calcium<\/li>\n<li>1 Tbsp almond butter = 55 mg calcium<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Almond butter is a great alternative to <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/is-peanut-butter-good-for-you\/\"><span style=\"font-weight: 400;\">peanut butter<\/span><\/a><span style=\"font-weight: 400;\">. It\u2019s easy to make with a <\/span><a href=\"https:\/\/foodrevolution.org\/vitamix-e310blender\"><span style=\"font-weight: 400;\">high-speed blender<\/span><\/a><span style=\"font-weight: 400;\"> or food processor. You can add raw almonds to smoothies, muffins, and pancakes or eat them as a snack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on almonds and other nuts, read our article, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/nuts-health\/\"><span style=\"font-weight: 400;\">Nut Health Benefits: You Won\u2019t Believe How Good They Are for You<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #6 \u2014 Low-Oxalate Leafy Greens<\/span><\/h3>\n<p>iStock.com\/alice_dias_didszoleit<\/p>\n<ul>\n<li>1 cup of cooked collard greens = 267 mg calcium<\/li>\n<li>1 cup cooked bok choy = 158 mg calcium<\/li>\n<li>1 cup cooked kale = 195 mg calcium<\/li>\n<\/ul>\n<p>While pretty much all leafy greens are high in calcium, some contain high oxalate concentrations. These compounds (also found in other plant foods) can block calcium absorption. Oxalates can make otherwise highly nutritious vegetables \u2014 like spinach, Swiss chard, and beet greens \u2014 not-so-great sources of calcium.<\/p>\n<p>Collard greens, bok choy, and kale have lower oxalate content. Mix these into salads, or try them sauteed or steamed.<\/p>\n<p>Learn more about leafy greens in our article, <a href=\"\/blog\/leafy-greens\/\">Leafy Greens: How to Source, Wash, Store, &amp; Prepare Them<\/a>.<\/p>\n<p>For more on oxalates, read our article, <a href=\"\/blog\/are-oxalates-bad-for-you\/\">Are Oxalates Bad for You? And Should You Avoid Foods that are High in Oxalates?<\/a><\/p>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #7 \u2014 Oranges<\/span><\/h3>\n<figure id=\"attachment_58223\" aria-describedby=\"caption-attachment-58223\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58223\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-904868890.jpg\" alt=\"Orange isolated on wood background\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-904868890.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-904868890-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-904868890-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-904868890-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58223\" class=\"wp-caption-text\">iStock.com\/bfk92<\/figcaption><\/figure>\n<ul>\n<li>1 medium navel orange = 52 mg calcium<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Oranges are famous for their vitamin C content and are also high in calcium. I can\u2019t think of a better way to enjoy a juicy orange than to eat it raw.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on oranges, read our article, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/are-oranges-good-for-you\/\"><span style=\"font-weight: 400;\">Are Oranges Good for You \u2014 or the Planet?<\/span><\/a><\/p>\n<h3><span style=\"font-weight: 800;\">Plants High in Calcium #8 \u2014 Broccoli Raab (Rapini)<\/span><\/h3>\n<figure id=\"attachment_58225\" aria-describedby=\"caption-attachment-58225\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58225\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-465034260-1.jpg\" alt=\"Organic Raw Green Broccoli Rabe Rapini on a Background\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-465034260-1.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-465034260-1-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-465034260-1-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-465034260-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58225\" class=\"wp-caption-text\">iStock.com\/bhofack2<\/figcaption><\/figure>\n<ul>\n<li>1 cup cooked broccoli raab (or \u201crabe\u201d) = 185 mg calcium<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regular ol\u2019 broccoli is a decent <\/span><a href=\"https:\/\/www.bonehealthandosteoporosis.org\/patients\/treatment\/calciumvitamin-d\/a-guide-to-calcium-rich-foods\/\"><span style=\"font-weight: 400;\">source of calcium<\/span><\/a><span style=\"font-weight: 400;\">, coming in at around 60 mg per cup \u2014 but its cruciferous cousin and semi-namesake broccoli raab (also known as rapini) has more. It can be boiled, saut\u00e9ed, or seasoned and roasted.<\/span><\/p>\n<h3><span style=\"font-weight: 800;\">Plant Foods High in Calcium #9 \u2014 Dried Figs<\/span><\/h3>\n<figure id=\"attachment_58227\" aria-describedby=\"caption-attachment-58227\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58227\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-492427678-1.jpg\" alt=\"Whole and cut fresh vibrant figs fruit from above\" width=\"1254\" height=\"837\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-492427678-1.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-492427678-1-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-492427678-1-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-492427678-1-768x513.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-58227\" class=\"wp-caption-text\">iStock.com\/merc67<\/figcaption><\/figure>\n<ul>\n<li>3 dried figs = 39 mg calcium<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re not a fan of eating dried figs plain, they\u2019re great additions to baked goods, like muffins, breads, and scones. You can also use them to sweeten and add texture to smoothies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on figs, check out our article, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/are-figs-good-for-you\/\"><span style=\"font-weight: 400;\">Figs: Are They Good for You and the Planet?<\/span><\/a><\/p>\n<h2><span style=\"font-weight: 800;\">What About Calcium-Fortified Plant Milk?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most plant milks are fortified with calcium, though some aren\u2019t. Fortified milk can contain as much \u2014 if not more \u2014 calcium than a glass of cow\u2019s milk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you drink plant milk, check the label, as the calcium content can vary between varieties and brands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, fortification is just a way of adding a supplement to food. The good news is that because it\u2019s in food, it comes along with other nutrients, and it\u2019s delivered in relatively small amounts that are typically spread out over time.<\/span><\/p>\n<h2><span style=\"font-weight: 800;\">Do Any Factors Affect Calcium Absorption?<\/span><\/h2>\n<figure id=\"attachment_58228\" aria-describedby=\"caption-attachment-58228\" style=\"width: 1284px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-58228\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-507006399.jpg\" alt=\"Healthy diet health foods with leafy green vegetables including cabbage, broccoli, broccolini, parsley, celery, silverbeet, and spinach on black slate kitchen top and white wall.\" width=\"1284\" height=\"816\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1284,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-507006399.jpg 1284w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-507006399-300x191.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-507006399-1024x651.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-507006399-768x488.jpg 768w\" sizes=\"auto, (max-width: 1284px) 100vw, 1284px\" \/><figcaption id=\"caption-attachment-58228\" class=\"wp-caption-text\">iStock.com\/MillefloreImages<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">If you\u2019re one of the people who struggles with your calcium levels, it could be that the problem doesn\u2019t stem from not consuming enough calcium. It\u2019s possible that you\u2019re not absorbing it properly.<\/span><\/p>\n<p><b>Several things can interfere with how much calcium you absorb:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating too much sodium.<\/b><span style=\"font-weight: 400;\"> A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC12672310\/\"><span style=\"font-weight: 400;\">2025 systematic review and meta-analysis<\/span> <\/a><span style=\"font-weight: 400;\">fo<\/span><span style=\"font-weight: 400;\">und that post-menopausal women with high-sodium diets excreted a lot more calcium in their pee than other women \u2014 almost 30 mg\/day more. So cutting down on salt can help protect bone health in older women. <\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\">Some ways to cut down on sodium include avoiding high-sodium processed and packaged foods, rinsing canned beans and vegetables (unless they are unsalted to begin with), and adding little or no salt when cooking. <i>Many experts <\/i><a href=\"https:\/\/foodrevolution.org\/blog\/salt-vs-sodium-facts\/\"><i>suggest<\/i><\/a><i> keeping your sodium intake to under 1,000 to 2,000 mg per day, especially if you have heart disease or type 2 diabetes<\/i>.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Smoking and tobacco use. <\/b><span style=\"font-weight: 400;\">Tobacco can <\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/smoking-and-musculoskeletal-health\"><span style=\"font-weight: 400;\">promote calcium loss<\/span><\/a><span style=\"font-weight: 400;\"> by inhibiting absorption, reducing bone density, and increasing fracture risk. It&#8217;s worth noting that smokers also tend to share other bone-harming habits, like less physical activity, poorer diet, higher alcohol use, and earlier menopause, so tobacco is often one piece of a larger picture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating a lot of protein. <\/b><span style=\"font-weight: 400;\">You may have heard that protein is bad for your bones, because higher protein intake increases the amount of calcium you excrete in your urine. This is true, and it applies to plant protein as much as animal protein. A 2003<\/span><a href=\"https:\/\/jn.nutrition.org\/article\/S0022-3166(22)15698-1\/fulltext\"> <span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that protein from soy, corn, wheat, and rice raises urinary calcium about as much as eggs, milk, and meat do.<\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">But more calcium in your urine doesn&#8217;t mean your bones are being depleted to supply it. Controlled studies<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15546911\/\"> <span style=\"font-weight: 400;\">using isotope tracing<\/span><\/a><span style=\"font-weight: 400;\"> found that a high-protein diet actually increases how much calcium you absorb from food \u2014 and that less of the calcium in your urine is coming from bone, not more. That may be why so many studies link higher-protein diets to higher, not lower, bone density.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">So protein isn&#8217;t the enemy. Quite the opposite: About half of your bone volume is protein, and getting enough is essential. What matters is the whole package. Pairing protein with calcium- and potassium-rich foods \u2014 the potassium in legumes and grains actually helps reduce calcium loss \u2014 helps you to maximize the bone health benefits of protein in your diet.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not getting enough of other nutrients.<\/b><span style=\"font-weight: 400;\"> For your body to properly absorb and use calcium, you need <\/span><a href=\"https:\/\/www.emedicinehealth.com\/osteoporosis_and_calcium\/article_em.htm#what_assists_the_absorption_of_calcium\"><span style=\"font-weight: 400;\">other<\/span><\/a><span style=\"font-weight: 400;\"> nutrients, including vitamins D, C, K, E, and B12, as well as magnesium, zinc, and boron.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Getting your calcium only from oxalate-containing sources.<\/b><span style=\"font-weight: 400;\"> Getting your calcium only from oxalate-rich sources. As we saw with leafy greens above, oxalates bind calcium in the digestive tract and block its absorption. A<\/span><a href=\"https:\/\/researchworks.creighton.edu\/esploro\/outputs\/journalArticle\/Calcium-bioavailability-from-high-oxalate-vegetables\/991005930620202656\"> <span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> directly measuring absorption found spinach and rhubarb at the bottom, while lower-oxalate options like Chinese mustard greens and cabbage absorbed several times better. The takeaway: Enjoy spinach and chard for their many other nutrients, but don&#8217;t count on them for <\/span><a href=\"https:\/\/veganhealth.org\/calcium-part-2\/#caabsor\"><span style=\"font-weight: 400;\">calcium<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 800;\">What Happens When You Don\u2019t Get Enough Calcium?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Because your body treats blood calcium as a life-or-death priority, it will steal calcium from your bones to keep blood levels <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\"><span style=\"font-weight: 400;\">steady<\/span><\/a><span style=\"font-weight: 400;\">. This means your blood calcium level will usually test completely normal even if your diet is deficient and your bones are becoming brittle. True low blood calcium (hypocalcemia) is rare and typically caused by underlying medical issues like kidney or parathyroid conditions, <\/span><a href=\"https:\/\/www.merckmanuals.com\/professional\/nephrology\/electrolyte-disorders\/hypocalcemia?autoredirectid=37384\"><span style=\"font-weight: 400;\">not<\/span><\/a><span style=\"font-weight: 400;\"> diet alone.<\/span><\/p>\n<h2><span style=\"font-weight: 800;\">Calcium-Rich Recipes<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Craving something delicious and nutrient-packed? These three recipes deliver big on flavor and calcium! From the creamy Silken Tofu Salad and the irresistible Almond Ricotta Pear Toast to the comforting Red Bean Gumbo With Okra, each dish is loaded with plant-based goodness that supports your bones and enhances your calcium intake. With nourishing ingredients like tofu, almonds, sesame seeds, red beans, and okra, these recipes make healthy eating feel like a true treat.<\/span><\/p>\n<h3>1. <a href=\"\/recipes\/almond-ricotta-pear-toast-with-balsamic-fig-jam\/\">Almond Ricotta Pear Toast With Balsamic Fig Jam<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-65721\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Almond20Ricotta20Pear20Toast20with20Balsamic20Fig20Jam-3_2MB.jpg\" alt=\"\" width=\"2048\" height=\"1367\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Almond20Ricotta20Pear20Toast20with20Balsamic20Fig20Jam-3_2MB.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Almond20Ricotta20Pear20Toast20with20Balsamic20Fig20Jam-3_2MB-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Almond20Ricotta20Pear20Toast20with20Balsamic20Fig20Jam-3_2MB-1024x684.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Almond20Ricotta20Pear20Toast20with20Balsamic20Fig20Jam-3_2MB-768x513.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Almond20Ricotta20Pear20Toast20with20Balsamic20Fig20Jam-3_2MB-1536x1025.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Almond20Ricotta20Pear20Toast20with20Balsamic20Fig20Jam-3_2MB-2000x1335.jpg 2000w\" sizes=\"auto, (max-width: 2048px) 100vw, 2048px\" \/><\/p>\n<p>Elevate your toast game with Almond Ricotta Pear Toast topped with a luscious Balsamic Fig Jam. Creamy almond ricotta pairs beautifully with sweet, tender pears and a tangy, herby fig jam for a flavor-packed bite. The almond ricotta and fig jam bring a boost of plant-based calcium, making this toast as wholesome as it is delicious. Perfect for breakfast, brunch, or a fancy snack, this dish is as nourishing as it is indulgent. Bonus: it\u2019s so pretty you might want to snap a picture before diving in.<\/p>\n<h3>2. <a href=\"\/recipes\/silken-tofu-salad-with-sweet-and-savory-dressing\/\">Silken Tofu Salad With Sweet and Savory Dressing<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-58201\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Silken-Tofu-Salad-With-Sweet-and-Savory-Dressing.jpg\" alt=\"\" width=\"1280\" height=\"800\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1280,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Silken-Tofu-Salad-With-Sweet-and-Savory-Dressing.jpg 1280w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Silken-Tofu-Salad-With-Sweet-and-Savory-Dressing-300x188.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Silken-Tofu-Salad-With-Sweet-and-Savory-Dressing-1024x640.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Silken-Tofu-Salad-With-Sweet-and-Savory-Dressing-768x480.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<p>Silken Tofu Salad With Sweet and Savory Dressing is a creamy, vibrant dish packed with a refreshing crunch and bold flavors. The silken tofu melts in your mouth, while sesame seeds and a zesty dressing tie everything together for a satisfying bite. A good source of plant-based calcium from tofu and sesame seeds, this salad is as nourishing as it is delicious. Bright bell peppers, crisp cucumbers, and buttery avocado make it a feast for both the eyes and the palate. Perfect for a quick lunch or light dinner, it\u2019s a simple way to enjoy calcium-rich plants!<\/p>\n<h3>3. <a href=\"\/recipes\/red-bean-gumbo-with-okra\/\">Red Bean Gumbo With Okra<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-65722\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Red20Bean20Gumbo20with20Okra-4_2MB.jpg\" alt=\"\" width=\"2048\" height=\"1367\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Red20Bean20Gumbo20with20Okra-4_2MB.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Red20Bean20Gumbo20with20Okra-4_2MB-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Red20Bean20Gumbo20with20Okra-4_2MB-1024x684.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Red20Bean20Gumbo20with20Okra-4_2MB-768x513.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Red20Bean20Gumbo20with20Okra-4_2MB-1536x1025.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Red20Bean20Gumbo20with20Okra-4_2MB-2000x1335.jpg 2000w\" sizes=\"auto, (max-width: 2048px) 100vw, 2048px\" \/><\/p>\n<p>Dive into a bowl of Red Bean Gumbo With Okra, a hearty, flavor-packed dish that brings the taste of Louisiana to your table. Bursting with spices, tender red beans, and the rich texture of okra, this gumbo is satisfying and a delicious way to boost your calcium intake. Red beans and okra are powerhouses of this essential mineral, making each spoonful as nourishing as it is tasty. Served over fluffy brown rice, it\u2019s comfort food with a wholesome twist. Perfect for cozy evenings, this gumbo is a celebration of bold flavors and plant-based goodness!<\/p>\n<h2><span style=\"font-weight: 800;\">The Bottom Line on Calcium<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calcium matters, for your bones, your heart, and dozens of functions happening in your body right now. But if there&#8217;s one idea to walk away with, it&#8217;s that calcium doesn&#8217;t work alone, and it was never only about dairy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your bones are living tissue, remodeling today and every day. The choices you make now are shaping the skeleton that will carry you for decades to come. And the good news is that you have real influence over how that story unfolds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So here&#8217;s the strategy, distilled: Build your foundation on calcium-rich plant foods like low-oxalate greens, tofu, beans, and seeds, which deliver calcium alongside the magnesium, potassium, and vitamin K your bones also need. Move your body with weight-bearing and resistance exercise. Get your vitamin D. And if you&#8217;re a postmenopausal woman \u2014 especially if you&#8217;re plant-based and lean \u2014 take this seriously, because your risk is real and the gap between what you eat and what you need can be hard to close through food alone. That&#8217;s exactly where a well-formulated, appropriately-dosed supplement with D3 and K2 can help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your skeleton has carried you through every chapter of your life so far. Give it what it needs, and it will keep carrying you, strong, steady, and ready for whatever comes next.<\/span><\/p>\n<div class=\"article-pro\">\n<p><strong>Editor\u2019s Note:<\/strong> If you and your healthcare provider decide a supplement is right for you, we co-developed COMPLEMENT Bone Vitality to mirror the exact recommendations in this article: an appropriately dosed, highly absorbable form of calcium (citrate malate) paired with vitamins D3 and K2, plus boron, zinc, and magnesium.<\/p>\n<p>You can <a href=\"https:\/\/foodrevolution.org\/complement-bonevitality\" target=\"_blank\" rel=\"noopener noreferrer\">explore the ingredients and details, including special FRN member pricing, here<\/a>.<\/p>\n<p><em>Disclosure: Food Revolution Network partnered with COMPLEMENT to create this formula and receives a portion of sales to support our work.<\/em><\/p>\n<p><em>These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<\/em><\/p>\n<\/div>\n<p><span style=\"font-size: calc(1.275rem + 0.3vw);\">Tell us in the comments:<\/span><\/p>\n<ul class=\"list text-h4 text-600\">\n<li>What are your favorite calcium-rich foods?<\/li>\n<li>What special precautions do you take to avoid osteoporosis?<\/li>\n<\/ul>\n<p><i>Featured Image: iStock.com\/ratmaner<\/i><\/p>\n<h4>Read Next:<\/h4>\n<ul>\n<li>\n<p class=\"entry-title\"><a href=\"https:\/\/foodrevolution.org\/blog\/milk-substitutes\/\">Plant-Based Milk: What to Consider When Choosing a Dairy Milk Alternative<\/a><\/p>\n<\/li>\n<li><a href=\"\/blog\/plant-based-protein\/\">Plant-Based Protein: The Best Sources &amp; How Much You Actually Need<\/a><\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everything you&#8217;ve been told about calcium probably started with a milk mustache. But is dairy really the best source of calcium, or even a necessary one? Do calcium supplements protect your bones, or could they harm your heart? And why do some countries that barely touch dairy have the strongest bones of all? Discover what the science says about building strong bones for life, which foods deliver the most absorbable calcium, and how to know if you&#8217;re one of the people who truly needs a supplement.<\/p>\n","protected":false},"author":7,"featured_media":15965,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,2639,2640,2641],"tags":[1735,2468,1135,2532,2150],"class_list":["post-15962","post","type-post","status-publish","format-standard","has-post-thumbnail","category-blog","category-health","category-lifestyle","category-nutrients","tag-bone-health","tag-dairy-alternatives","tag-heart-health","tag-how-to-eat-plant-based","tag-minerals","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calcium-Rich Foods &amp; Top Myths About Calcium<\/title>\n<meta name=\"description\" content=\"Discover the best calcium-rich foods for stronger bones, backed by science. See the full list and start boosting your intake today.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodrevolution.org\/blog\/calcium-rich-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calcium-Rich Foods &amp; Top Myths About Calcium\" \/>\n<meta property=\"og:description\" content=\"Discover the best calcium-rich foods for stronger bones, backed by science. 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