Men and women need 1,000 mg of calcium daily, and older adults need 1,200 mg. Calcium isn't always properly absorbed, so we may need more than we think.
One study found that people deficient in vitamin D absorbed only 14% of the calcium from food, compared to 58% for those with adequate levels. Many natural calcium sources (like fatty fish) also contain vitamin D.
Calcium supplements ups your risk of ingesting too much calcium. This can lead to increased risk of kidney stones, heart disease, and more.
Calcium is the most abundant mineral in the human body. As we know, it is vital for strong bones and teeth, and it’s also important for muscle development, healthy blood pressure, and skin health.
Non-Dairy Sources of CalciumBone BrothChicken, beef, lamb, bison, or fish bones make cheap broth. Slowly simmering bones for long periods dissolves calcium and other minerals.
Fish With Bones
Fatty fish, especially those with intact bones, absorb calcium well. Canned salmon and sardines are easy and cheap to eat because the bones become soft and edible.
Dark leafy greens are another good source of calcium for vegans. Not all greens are equal. Collard, turnip, bok choy, kale, and broccoli are calcium-rich vegetables.
Whether you’re allergic to dairy or just trying to avoid it for your own personal health reasons, there are plenty of ways you can get enough calcium without dairy. Supplementing is not necessary!