The World of Vegan provides an ultimate guide to the best plant-based sources of calcium, including calcium citrate, which contains about 21 elementals of calcium. Calcium citrate may be better absorbed than calcium carbonate if you have low levels of calcium. However, most calcium supplements are not vegan, as they are derived from stones like limestone or synthesized in plants. Nutricost offers an easy vegan option, pure calcium citrate in an unflavored powder that can be mixed into a meal.
A well-planned vegan diet, including fortified foods and calcium supplements if necessary, can provide excellent calcium status. This, coupled with sufficient exercise, will help ensure good bone health later. Some calcium-fortified foods are a good source of calcium as their bioavailability is comparable with that of milk.
Calcium carbonate supplements tend to be the best value because they contain the highest amount of elemental calcium (about 40 by weight). To achieve adequate dietary calcium intake, several choices are available that accommodate a variety of lifestyles and tastes. Liberal consumption of dairy products is not recommended for vegans, as their calcium intakes tend to be low.
In summary, a well-planned vegan diet, including fortified foods and calcium supplements, can provide excellent calcium status and contribute to good bone health. Vegans should consider incorporating these sources into their diets to ensure adequate dietary calcium intake.
📹 Should You Take A Calcium Supplement?The Answer May Surprise You
In this informative episode of Talking with Docs, experts dive deep into the controversial topic of calcium supplements, discussing …
Is calcium citrate healthy?
Calcium citrate malate (CCM) has been extensively researched for its health benefits since its patented in the late 1980s. CCM plays a crucial role in various life stages, such as facilitating calcium retention and bone accrual in children and adolescents, promoting the consolidation and maintenance of bone mass in adults, and decreasing bone fracture risk in the elderly. It also benefits postmenopausal women’s health and well-being. CCM can be consumed with or without food, providing significant nutritional benefits to individuals of all ages.
Its chemistry makes it a particularly beneficial calcium source for individuals with hypochlorydia or achlorydia, including the elderly and those on medications that decrease gastric acid secretion. CCM is also recognized as a calcium source that does not increase the risk of kidney stones and protects against stone-forming potential. Its versatility makes it a convenient and practical calcium salt for use in moist foods and beverages. However, its higher cost compared to other calcium sources for fortification may prevent its selection as a preferred calcium source.
However, the formation of CCM directly within beverages or other fluid foods and preparations, and the addition of a concentrated CCM solution or slurry, are cost-effective methods for incorporating CCM into finished food and beverage products.
How do vegans absorb calcium?
While fortified foods and calcium-set tofu provide well-absorbed calcium, vitamin D is a crucial factor in calcium absorption. It is recommended that individuals incorporate fortified milk, yogurt alternatives, calcium-set tofu, soy and linseed breads fortified with additional calcium into their daily dietary regimen. Other plant-based sources of calcium include kale, watercress, tahini, haricot beans, almonds, dried figs, and okra.
Is calcium citrate vegetarian?
While calcium citrate is vegan-friendly, it is important to note that over 500 ingredients should be avoided on a vegan diet. It should be noted that not all ingredients are suitable for a vegan diet. For instance, products containing beef or pork are not vegan, whereas those containing additives or vague flavors may be suitable. To ascertain whether a product is vegan, it is advisable to look for certified vegan labels or to contact the relevant food manufacturer directly. To ascertain the presence of other ingredients, one may utilize the Fig application, which is available at no cost.
Who should not take calcium citrate?
This medication is used to prevent or treat low blood calcium levels in individuals who do not get enough calcium from their diets. It may be used to treat conditions caused by low calcium levels, such as bone loss (osteoporosis), weak bones (osteomalacia/rickets), decreased activity of the parathyroid gland (hypoparathyroidism), and a certain muscle disease (latent tetany). It may also be used in certain patients to ensure they are getting enough calcium, such as pregnant, nursing, or postmenopausal women, or those taking certain medications.
Calcium plays a crucial role in the body, as it is necessary for normal functioning of nerves, cells, muscle, and bone. To take this medication, take it by mouth with food, or with or without food if the product contains calcium citrate. For best absorption, divide the daily dose and space it throughout the day. If using a chewable product, chew it well before swallowing.
Is calcium citrate malate vegetarian or non veg?
Calcium citrate malate is a water-soluble calcium compound with superior bioavailability and high absorption, making it suitable for those with digestive disorders. Calcium is essential for building and maintaining healthy bones, as well as the functioning of muscles and nerves. Deficiency in calcium can lead to osteoporosis and impaired cardiac and nerve functions. This vegetarian product supports bone and muscle health by providing calcium without relying on stomach acids.
What is calcium citrate made from?
Calcium citrate is a valuable material that can be obtained directly from the reaction of citric acid and calcium carbonate or produced through an acid-base reaction. Eggshells, shells, and other biological waste materials are often used as raw materials due to their high calcium carbonate content. The methods mentioned above focus on the yield of calcium citrate rather than the size and shape of the material.
Nano-calcium citrate is typically prepared through physical techniques, such as pulsed jet mills, hydrothermal methods, and animal experiments. However, these methods have their limitations, such as energy consumption, difficulty in obtaining particles, and the need for screening.
This study introduces a simple method for producing nanoscale sheets of calcium citrate by direct chemical synthesis, and studies the effect of graft substitutes with synthesized nanoscale calcium citrate. Materials and methods used include anhydrous calcium chloride, trisodiumcitrate, and ethanol.
The study aims to improve the efficiency and effectiveness of these methods by introducing a simple method that yields nanoscale sheets of calcium citrate through direct chemical synthesis. The effect of graft substitutes with synthesized nanoscale calcium citrate will be studied through animal experiments. Overall, the development of nano-calcium citrate is crucial for improving the performance of materials and enhancing their performance.
How to get 1,000 mg calcium without dairy?
A number of vegetables, including rhubarb, spinach, black-eyed peas, okra, broccoli, tofu, hummus, sunflower seeds, orange juice, shrimp, canned sardines, and salmon, are notable for their high calcium content.
What is the best source of calcium for vegetarians?
Calcium is the most abundant mineral in the body and is crucial for maintaining proper nutrition and building strong bone health. Consuming dairy and other dairy-based meals can help maintain calcium levels. Vegetarian diets can be calcium-rich by incorporating plant-based foods like tofu, sesame seeds, chia seeds, almonds, and more. These foods can be combined with vitamin D sources and other minerals to help calcium absorption. Calcium is the most prevalent mineral in the body, with most stored in bones and teeth.
Its importance in bone health is particularly significant, as it helps in bone growth, prevention of osteoporosis, muscle function, nerve transmission, blood clotting, and heart health. Therefore, incorporating calcium-rich foods into your diet can provide significant health benefits.
Is calcium citrate bad for the kidneys?
Recent studies have linked calcium supplements with an increased risk of colon polyps and kidney stones. As adults, it is more common to take calcium supplements than milk to protect bone health. Women are more likely to develop osteoporosis, a condition of weak and fragile bones that makes them prone to fractures. However, taking calcium supplements may not be helpful in protecting bone strength and guarding against fractures as you age. Erin Michos, MD, MHS, associate director of preventive cardiology for the Ciccarone Center for the Prevention of Heart Disease, states that a supplement is not the best way to do that.
A nutrient in pill form is not processed in the body the same way as it is when ingested from a food source. People believe that the proof that calcium supplements fortify bones is more robust than it really is. The truth is, the research is inconclusive, but there is a growing body of evidence suggesting no health benefit or even worse, that calcium supplements may be harmful.
Do I need a calcium supplement if I don’t eat dairy?
Calcium is crucial for bones and teeth, and it is essential throughout our lifespan. Children and adolescents build up their bone mass until their early twenties, and after this, bones gradually weaken. Calcium should be optimized during childhood and teenage years to ensure strong bones. Cow’s milk and dairy products are the biggest sources of calcium in UK diets, but it is important to ensure enough calcium from alternative sources if following a cow’s milk-free diet.
If a child is not achieving their calcium requirements daily, an over-the-counter supplement may be recommended. Vitamin D is essential for absorbing calcium from foods, and it is primarily found in sunlight on skin during summer months. Small amounts of vitamin D are found in oily fish, eggs, and foods fortified with vitamin D. All breast-fed babies should be given a daily supplement containing up to 10µg vitamin D from birth, while infants fed on formula do not need an additional supplement unless they receive less than 500ml of formula per day.
Children aged under 5 years should take a daily supplement containing vitamins A, C, and 10µ of Vitamin D. Vitamin drops are especially important for young children, as they are learning to eat a variety of foods and may experience periods of fussy eating.
Do vegetarians need calcium supplements?
Calcium requirements are frequently met through dietary supplements, as a considerable number of food items are devoid of calcium, and a significant proportion of the population does not supplement with calcium, making it a prudent choice for both vegans and non-vegans.
📹 Top 5 Non-Dairy Vegan Everyday Food Super Rich in Calcium | Dr. Hansaji Yogendra
Calcium is essential for bone growth and strength. Many people either suffer from lactose intolerance or follow a vegan diet, due …
I have Osteoporosis as well as Osteoarthritis, and a family history of heart disease, my body doesn’t process Vitamin D very well at all, so my main concentration is on taking vitamin D and to avoid heart attacks I don’t take calcium supplements and rely on a good diet as my body won’t process the supplements anyway. So far I’ve outlived my father and 3 of his brothers by 13 years.
I was taking calcium for years because of doctors telling me I needed to since I had osteoporosis. However, once I discovered the adverse issues plus the fact that my blood calcium levels are always verging on hypercalcemia (hyperparathyroid? who knows as doctors don’t seem to understand the consistent higher (for age) levels or care, I stopped taking calcium. My osteoporosis has not gotten worse over the years since stopping, so, no plan to return to it. I do eat a healthy plant-based diet with some of the fish you mentioned, so maybe that has helped, along with running for 45 years. Thanks for what you do!!
About 20 years ago, my mother-in-law was diagnosed with osteoporosis and told to take about 1,500 mg of calcium a day. She had some treatments with Fosamax and started an exercise program. She never broke any bones although she had a few bad falls. However, when she had a chest x-ray it was clear that her arteries had a lot of calcium build up. She had angina and dementia so maybe that was related to the calcium. She died of kidney failure. For myself, I do weight bearing exercises to try to keep my bones strong as well as eating a varied diet. I’m 69, so far so good.
Love your articles.So true eat a whole food plantbased diet and you’ll be sorted yes kale bokchoy watercress almonds soy beans and soy milk.Yes get some time in the sun ☀️ to get the vitamin d as well skip the calcium pills and get from the food and you’ll feel on top of the word too.Yes avoid the sugar and too much salt try to keep the body alkaline I’m 70 and very small frame and this works for me and do weights for bone health as well .
I used to be prescribed Calcium website Blockers for High Blood Pressure. Recently on a blood test I noticed my Calcium was high. I haven’t been taking Calcium supplements anymore because I’ve changed my diet to try to lower my glucose. There just doesn’t seem to be a balance once I got to be 80 years old. I bought an iodine supplement and intend to use one drop on butter, once I finish up the Cabbage, and other cruciferous vegetables I have loaded in my fridge. I also started eating shrimp because it is high in iodine. I wish there was an app I could use to test my urine and my blood or something like that in a constant blood glucose or insulin monitoring or ketone levels test. I see my doctor every 6 months but my chemistry changes daily with the foods I eat. Getting instant results would be so damn helpful for me and those who care about their health.
Thank you docs.. The problem I have is my GI tract. Calcium Carbonate is in antacids. I can’t take PPI’s or H inhibitors.. So I’m left with high doses of Calcium Carbonate, which I don’t want to take, but with Barretts, Gastritis, Duodenitis, i have chest pain (note: I’ve been to the ER multiple times and my heart is fine every time)-probably due to aspirin therapy. I also have CV issues. So, it is darned if I do darned if I dont.
Can u talk about the mRNA shedding, the chemo and radiation urine and feces that’s used as fertilizer (bio sludge) on US food crops..and foreign crops that have different sewage processes that are used for fertilizer in crops that are imported in the USA. As well as the “liquification of human corpses that are allowed to be deposited in the public sewer system”(like in Washington State) and then being poured on fields for food production? Thx
I’ve been using shakes made with casein protein, skim milk, and a little bit of plain greek yogurt to thicken the shake in order to help meet my calcium goals via my diet (rather than supplements) without eating a lot of saturated fat. Casein has much more calcium than whey protein. But I’ve been wondering if the concentrated calcium in casein (1 scoop of casein protein protein powder typically has 40-50% of my daily needs, per the Cronometer app) acts like and has similar risks to the supplement forms of calcium (as opposed to the calcium in less processed dairy products like milk, cheese, and yogurt).
I am a 72 year old, 220 pound male (that’s about 100 kilograms to you, my Canadian friends), and in the U.S., 1200 mgs. is the recommended daily dose for my age. I get 220 mgs in my Centrum Senior multivitamin. Then, I take an additional Citracal for 200mgs. more, for a total supplement of 420 mgs. of Calcium. Does this seem to be overdoing it? Since I am well below 1200 in my supplements, and I think 1200 mgs. from food alone might be difficult? (On Days that I eat a lot of Pizza, yum-yum, I skip the extra Citracal)
I asked my family dr about the risks of taking vitamin D with calcuim, he said:” ah its ok you body will get rid of the extra calc. and its not going to make your bones bigger” . Im not a dr but i knew he was wrong and also he just refered me to do a calc. body xray in order to see the percentage of calc. deposits in my veins.
Very interesting and informative, I personally do not take calcium. Perhaps in the future could you talk about Magnesium? I do take 100mg Chelated Magnesium tablets a day to bring my Magnesium to 1.8 mg/dL. PS: I have a pacemaker and two stents, (72 years old and overweight) my heart doctor is fine with this.
Love Rhubarb, but the gallons of sugar you need to go with it is the kicker. 🙂 I did my own research 10 years ago…no calcium supplements for me. I did however start taking vit D back then, thank goodness. I also got my folks to start taking it (both 84 then) At the start of covid my dad beat double pneumonia (aged 90) and neither got covid. Maybe their immune systems were well boosted, I believe so anyway! My mom will be 94 next month and is in great health.
I’m been on Carbamazepine (anticonvulsant) for about 30 years now and due to the risk of osteoporosis with long term use, the neurologist put me on Calcium 500 mg twice/day and D3 1000 iu twice/day. I’ve been taking it for about 2 years so far but I’m getting worried due to the info coming out and want to mention it to him, but he’s old fashioned, stubborn, doesn’t want anyone to believe what they read on the internet, and thinks it there’s no studies/literature that he’s aware of, it must be false info 🙄. Despite having a calcium deficiency and being prescribed it, there must be another way..
I’ve been perusal your articles for years & really enjoy your approach on topics. I have researched so many calcium supplements throughout the years when I found out on a DEXA I had osteoporosis. I am against taking medication so I exercise and have a very healthy diet. However, I do take a plant-based calcium NOT chalk or rock that can harm my arteries. I weigh 100 pounds and never broken a bone. Do you feel this is a safe alternative? Also, calcium is needed for so many oxalates in food.!! How to balance it all? Thanks again for all your humor. 🙂
I suffered a fractured vertebrae at work a couple of years ago. My doctor sent me for a Dexa scan which came back with low bone density (osteopenia). He didn’t seem to concerned but 6 months ago I saw another doc and they put me on calcium tablets. Now I’m conflicted, I’m leaning towards stopping but don’t know whether I should. I am 59 and other than taking bp medication I’m pretty fit and I have just taken up running.
Doesn’t drinking pop inhibit the absorbtion of calcium? Do you think your bod drains your bones of calcium in order to Ph balance your stomach’s lining after drinking a pop? 3 pop machines outside the grocers were removed, I was hoping it was for health reasons, nay, machines are broken! I do a dark chocolate flavoured calcium supplement now and again, yummy!
Great informative article. I’m on PPIs for hiatal hernia which is the only thing that works for me, but these caused early osteoporosis age 50. In the UK the guidance is for PPI patients to take 600mg calcium supplement plus 25mcg vit D daily. My Dr did explain to me that 600mg is the max dose that the body can process without deposition in the wrong places such as blood vessels due to PTH hormone. Anything higher than this is potentially dangerous as you explain.
I’ve never taken calcium. Recent labs show my calcium level was high. I don’t eat kale but I grew up drinking milk. The only broken bone was when I was 5. I still drink milk, not every day. I must be getting calcium from my diet but it hasn’t been on purpose. The doctor who told me that my level was high has never told me to do anything different. I love raw spinach and never eat it cooked. I also don’t eat spinach every day. I had no intention of taking calcium, especially after the doctor said my calcium level was high. It almost makes you wonder why calcium isn’t available by prescription only.🤔 Sometimes we shouldn’t be in charge of our own supplements. I know people on a ton of different vitamins, whether they need them or not. Thank goodness for you two! Thanks for sharing another great article!👍