The common belief that dairy products, particularly milk, are the best sources of calcium is being challenged by nutrition experts. Research highlights that many individuals can obtain adequate calcium from plant-based foods, diminishing the need for dairy in maintaining bone health.
According to Stacie Hassing, a registered dietitian and co-founder of The Real Food Dietitians, the average adult requires approximately 1,000 milligrams of calcium daily. This requirement increases to 1,200 milligrams for women over the age of 50 and men over 71. Hassing underscores the importance of vitamin D for calcium absorption, noting that many dairy and plant-based milk products are fortified with both nutrients.
Calcium is well-known for its role in building and maintaining strong bones and teeth. However, it is also essential for the proper functioning of the heart, muscles, nerves, and circulatory system. Hassing points out that while avoiding falls is critical for bone health, conditions like osteoporosis can weaken bones significantly. Approximately 10 million Americans over the age of 50 are affected by osteoporosis, while an additional 43 million are diagnosed with osteopenia, a precursor to osteoporosis.
Recent research suggests that adequate calcium intake may also reduce certain health risks. A significant study published in January 2025 in the journal Nature Communications analyzed data from more than 542,000 women. It found that consuming 300 milligrams of calcium daily could decrease the risk of colorectal cancer by 17 percent. Lead researcher Keren Papier, a senior nutritional epidemiologist at the University of Oxford, indicated that while dairy products are highlighted for their calcium content, many dairy-free foods offer similar benefits.
For those seeking calcium without dairy, numerous whole foods provide substantial amounts. Hassing and other experts confirm that individuals can meet their calcium needs through a vegetarian or vegan diet. Robert Graham, Chief Health Officer for Performance Kitchen, emphasizes that the calcium found in plant-based foods is often more bioavailable than that in dairy. For instance, the body absorbs around 33 percent of calcium from dairy, compared to 62 percent from broccoli.
A range of plant-based foods high in calcium includes:
– **Nuts and Seeds**: Almonds contain about 75 milligrams of calcium per 30-gram serving, while tahini offers 42 milligrams.
– **Legumes**: Navy beans provide 132 milligrams of calcium per cup, with kidney beans and chickpeas close behind.
– **Minimally Processed Soy**: Tofu and tempeh are excellent sources, with tofu offering up to 10 percent of the daily calcium requirement in a three-ounce serving.
– **Dark Leafy Greens**: Broccoli and okra are particularly rich in calcium, with broccoli supplying 112 milligrams per cup.
– **Fortified Foods**: Many plant-based milks are fortified with calcium, often exceeding the calcium content found in cow’s milk.
While a diverse diet can help meet calcium needs, some individuals may require supplements, especially if blood tests indicate low calcium levels. Graham recommends that individuals, particularly women over 50, consider supplementation, stating that calcium is best absorbed in doses of 500 milligrams or less at a time.
Signs of calcium deficiency may include muscle cramping, brittle nails, hair breakage, and an irregular heartbeat. If concerns arise about calcium levels, consulting a healthcare provider for a blood test is advisable.
The shift towards understanding calcium sources has implications for dietary choices and health. As more people embrace plant-based diets, awareness of alternative calcium sources can empower individuals to maintain strong bones without relying solely on dairy products.
