Vegan Calcium; How to Get Enough Without Dairy

Vegan calcium is somewhat of a hot topic within the plant-based community. 

If you’re reading this, there’s a big chance you’re wondering how to get enough calcium as a vegan. Or perhaps whether it’s even possible to get enough calcium without dairy in the first place. 

As a registered dietitian, I can confirm that vegans can definitely meet their calcium needs from a plant-based diet. That said, many do not, oftentimes because vegan sources of calcium aren’t something they particularly pay attention to. 

In this article, I’ll share everything you need to know about vegan calcium, why it’s a nutrient you should be mindful of, and how to consistently get enough without dairy. 

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Table of contents

• Why is calcium so important
• How much calcium do vegans need?
• Do vegans get enough calcium? Not always. Here’s why.
• Do I need dairy to get enough calcium?
• How to get enough calcium on a vegan diet
• What happens if I don’t get enough calcium?
• What happens if I get too much calcium?
• Other frequently asked questions about vegan calcium
• Calcium-rich vegan meal and snack ideas
• To sum it all up

Why is calcium so important?

Calcium is a mineral that’s instrumental to the health of your bones.

Up to 98% of all of the calcium in your body is stored in your bones (1).

Your body continually breaks down small amounts of calcium from your bones, only to replace it with new calcium. 

This process is known as bone remodelling, and is needed to maintain ideal calcium levels in your blood. It’s also crucial for bone growth and repair (1).

Getting enough calcium from your diet is instrumental in replenishing the calcium that’s continuously broken down from your bones. 

If your body isn’t able to replace the calcium it broke down, it causes your bones to become weaker over time. This makes them less resistant to injuries such as bone fractures. 

A large proportion of your bone mass is built throughout adolescence and early adulthood. After that, bone mass will gradually diminish at a steady rhythm (1).

This is why eating enough calcium during childhood and adolescence is instrumental in building strong bones.

That said, getting enough calcium in your adult years remains just as important, as it will contribute to maintaining the bone mass you accumulated in your early years.

Beyond its role in bone health, calcium is essential for nerve signalling, proper blood clotting, and healthy teeth. It’s also required for the contractions of all of your muscles, including your heart (1).

So all the more reasons to get enough of this important mineral!

In sum: Calcium is a mineral important for the health of your teeth, bones, muscles, and nervous system. A diet too low in calcium can cause your bones to become weak and increases your risk of fractures.

How much calcium do vegans need?

How much calcium you need depends on your age, gender, and stage of life.

Recommendations also vary widely depending on where you live. 

For instance, the UK recommendations for adults are 700 mg of calcium per day. In contrast, the U.S. and Canada, DACH countries, and Australia and New Zealand recommend 1,000 mg of calcium per day for that same age group. 

Here’s a quick overview of the calcium recommendations based on age and gender for each of these countries.

Feel free to seek out your own country’s recommendations (if available) or follow the ones closest to where you live. 

As you can see, these values differ slightly based on where the governing bodies recommending them are located. 

Despite their differences in daily amounts, what they do agree on is that children and adolescents have higher needs than adults proportionally to their body size. 

That’s because they are still working towards building their peak bone mass. 

In sum: Vegan adults should aim to get between 700-1,000 mg of calcium each day. Children and adolescents need slightly more than that, proportionally to their body weight.

Do vegans get enough calcium? Not always. Here’s why.

Daily calcium recommendations for adults are in the 700-1,000 mg range (1, 2, 3, 4).

Although it is possible to get this much calcium from a vegan diet, studies show that many vegans consume far less on a daily basis, often to the detriment of their bones (5, 6).

Several factors may explain why some vegans fail to meet their daily calcium needs.

False belief that calcium isn’t that important for bone health

For starters, some vegans hold a false belief about calcium’s importance for bone health.

This is often based on the argument that countries with the lowest rates of hip fractures also happen to have the lowest intake of dairy products.

However, this argument fails to take cultural factors into account.

For instance, in many of the Asian countries who have a low intake of dairy products, it is customary for the elderly to receive a lot of help from younger generations. This includes when walking. In turn, this is thought to reduce the risk of falls, and, as a result, the risk of hip fractures (7).

However, as you can see in the graphs above, those same Asian countries appear to have a much higher rate of spine fractures. That is, a type of fracture unlikely influenced by receiving help with walking (7).

This would suggest that calciu-rich diets do remain an important factor for bone health.

Recent studies support this notion by showing that Asian men and women who eat less calcium do appear to have a higher risk of osteoporotic fractures than those eating more calcium (8, 9). 

False belief that vegans require less calcium than meat eaters

Some vegans may believe that the lack of animal protein in their diets protects their bones, in turn reducing their daily calcium needs. 

VEGAN SOURCES OF CALCIUM ● How to get enough calcium without dairy

This belief often stems from older studies showing that purified forms of animal protein can increase the amount of calcium lost through urine. 

However, newer research suggests that high-protein diets don’t significantly decrease your bone mineral density nor increase your risk of fractures (10).

In fact, a high intake of protein appears to have protective effects on your bone health (11, 12).

Older research further suggests that high protein diets may increase your gut’s ability to absorb calcium from your diet. It also suggests that the extra urinary losses may stem from this increased absorption rather than from calcium being lost from your bones (13). 

Moreover, when the extra protein comes from whole foods rather than supplements, it doesn’t seem to negatively affect the body’s calcium balance, even if this protein comes from animal foods (14).

Therefore, there’s currently no good reason to believe that vegans require less calcium than meat eaters. 

Unwillingness to consume fortified foods

Some vegans shy away from foods that are fortified in calcium. 

Some view these foods as unhealthy. Others may feel that a whole food vegan diet should provide them with all the nutrients they need. 

While it’s true that you do not need fortified foods to be healthy, there’s also no good reason to avoid them.

Especially given the fact that few vegans are able to eat enough foods naturally rich in calcium to meet their daily calcium needs. 

Including calcium-fortified foods in your vegan diet can make it easier to meet your daily calcium requirements. 

In sum: Some vegans hold false beliefs about calcium. These can cause them to get too little calcium from their diet, ultimately putting their bone health at risk.

Do I need dairy to get enough calcium? 

The dairy industry has done a stellar job of marketing milk as the calcium-rich food required for strong bones.

Remember those “Got milk” posters of celebrities proudly bearing a frothy white moustache?

It’s no wonder that many people — doctors included — worry about vegans failing to get enough calcium without dairy. 

While it’s true that non-vegans get most of their calcium from dairy foods such as milk, cheese and yoghurt, vegans can get it from other foods. 

Many plant foods contain calcium, either naturally, or through fortification. 

For instance, vegan dairy alternatives such as plant milks and yogurts are often fortified in calcium. Because of this, they provide the same amount of absorbable calcium as their dairy-based counterparts.

It’s worth keeping in mind that plants, even those most rich in calcium, typically contain lower amounts of calcium than those found in dairy (1).

Your ability to absorb the calcium they contain is also influenced by the amount of oxalates these foods contain. This is the case for foods such as spinach, collard greens, sweet potatoes, rhubarb, and beans, which are all naturally rich in oxalates (1).

You can decrease the amount of oxalates found in foods by soaking, boiling, or steaming them. This will make it easier for your body to absorb the calcium they contain (15).

Generally speaking, vegans who include enough calcium rich foods in their diet can easily meet their calcium requirements — no dairy needed. 

In sum: Various plant foods are naturally rich in calcium or fortified in this mineral. Vegans that include enough calcium-rich foods in their diet can easily meet their requirements without dairy. 

How to get enough calcium on a vegan diet

Vegans can use a few simple strategies to ensure they get enough calcium solely from plant foods.

Eat enough calcium-rich plant foods

Here are a few contenders for best plant-based source of calcium (1):

• Leafy greens: Especially ones low in oxalates, such as kale, mustard greens, turnip greens, broccoli, and, to a lower extent, collard greens.
• Legumes: Especially calcium-set tofu, edamame, soybeans, winged (goa) beans, white, navy, black and kidney beans as well as chickpeas and lentils.
• Nuts and seeds: Particularly almonds, brazil nuts, walnuts, pistachios, hazelnuts and macadamias as well as chia seeds, tahini, flaxseeds and sesame seeds.
• Some grains: Especially teff and amaranth.
• Seaweed: Particularly wakame and kelp. Keep in mind that kelp may contain excessively large amounts of iodine per portion, which can have a negative impact on your thyroid gland (16).
• Some fruit: Raw figs, oranges, blackcurrants, blackberries and raspberries are the fruits richest in calcium. 
• Fortified foods: Such as fortified plant milks, yoghurts, orange juice, as well as some cereal and baked goods. Make sure to shake drinks before consuming, as calcium tends to settle to the bottom.
• Blackstrap molasses: Although this sweetener does offer a good amount of calcium, it remains very high in sugar and should be eaten in moderation.

Which vegan foods have calcium?

I’ve organized the plant-foods richest in calcium into a printable list. This list outlines how much calcium you can get per portion of each of these foods.

 Feel free to print it out and refer to it when planning your calcium-rich meals.

	Portion  (imperial)	Portion (metric)	Calcium content	% Reference daily intake (RDI)
LEGUMES
Tofu, firm prepared with calcium sulfate	3.5 oz	100 grams	350 mg	35%
Plant milk (most varieties), calcium-fortified	1 cup	240 grams	300 mg	30%
Plant yoghurt (most varieties), calcium-fortified	1 cup	262 grams	300 mg	30%
Tofu, extra-firm, prepared with magnesium chloride (nigari)	3.5 oz	100 grams	282 mg	28%
Soybean, immature (edamame), cooked	1 cup	180 grams	261 mg	26%
Winged (goa) beans, cooked	1 cup	172 grams	244 mg	24%
Natto	3.5 oz	100 grams	217 mg	22%
Tofu, firm prepared with calcium sulfate and magnesium chloride (nigari)	3.5 oz	100 grams	201 mg	20%
Soybeans	1 cup	172 grams	175 mg	18%
White beans, cooked	1 cup	179 grams	161 mg	16%
Navy beans, cooked	1 cup	182 grams	126 mg	13%
Tempeh	3.5 oz	100 grams	111 mg	11%
Chickpeas, cooked	1 cup	164 grams	80 mg	8%
Black beans, cooked	1 cup	172 grams	46 mg	5%
Kidney beans, cooked	1 cup	177 grams	50 mg	5%
Lentils, cooked	1 cup	198 grams	38 mg	4%
NUTS & SEEDS
Sesame seeds, unhulled	2 tablespoons	18 gram	176 mg	18%
Chia seeds	2 tablespoons	25 grams	177 mg	18%
Tahini	2 tablespoons	30 grams	126 mg	13%
Almonds	1.5 oz	42 grams	113 mg	11%
Brazil nuts	1/4 cup	35 grams	67 mg	7%
Hazelnuts	1/4 cup	35 grams	48 mg	5%
Walnuts	1/4 cup	35 grams	41 mg	4%
Pistachios	1/4 cup	35 grams	44 mg	4%
Macadamia	1/4 cup	35 grams	36 mg	4%
Flaxseeds, ground	2 tablespoons	14 grams	35 mg	4%
GRAINS
Amaranth, cooked	1 cup	246 grams	116 mg	12%
Teff, cooked	1 cup	252 grams	123 mg	12%
VEGETABLES
Collard greens, cooked	1 cup	190 grams	268 mg	27%
Turnip greens	1 cup	144 grams	197 mg	20%
Kale, cooked	1 cup	118 grams	177 mg	18%
Mustard greens, cooked	1 cup	140 grams	165 mg	17%
Chinese cabbage (bok choy or pak-choi), cooked	1 cup	170 grams	158 mg	16%
Seaweed, kelp	1/2 cup	40 grams	67 mg	7%
Seaweed, wakame	1/2 cup	40 grams	60 mg	6%
Okra, cooked	1/2 cup	80 grams	62 mg	6%
Broccoli, cooked	1 cup	156 grams	62 mg	6%
Brussel sprouts, cooked	1cup	156 grams	56 mg	6%
Watercress, raw	1 cup	34 grams	41 mg	4%
Cabbage, green, raw	1 cup	89 grams	36 mg	4%
FRUIT
Orange juice, calcium-fortified	1 cup	240 grams	350 mg	35%
Blackcurrants	1 cup	112 grams	62 mg	6%
Orange	1 fruit	131 grams	52 mg	5%
Blackberries	1 cup	144 grams	42 mg	4%
Raspberries	1 cup	123 gram	31 mg	3%
Figs, raw	1 piece	64 grams	22 mg	2%
Figs, dried	1 piece	8.4 grams	13 mg	1%
OTHER
Blackstrap molasses	1 tablespoon	21 grams	200 mg	20%
Reference: USDA Food Data Central

Boost your calcium absorption

The current daily calcium recommendations are based on the assumption that your body will absorb an average of 25-30% of the calcium you eat (17). 

That said, the true amount of calcium your body is able to absorb from plant foods can vary greatly from this average.

You can maximize your body’s ability to absorb calcium in by reducing oxalates and getting enough vitamin D.

Reduce oxalates

Oxalates are compounds naturally found in plant foods that bind to calcium in your gut. This reduces the amount of calcium your body can absorb (17).   

Calcium absorption from high-oxalate foods may be as low as 5%. This explains why spinach, rhubarb, beet greens and Swiss chard aren’t considered good vegan sources of calcium despite their seemingly high calcium content (17).   

Luckily, there are ways to boost your absorption of calcium from oxalate-containing foods. Older research suggests that boiling vegetables can reduce their oxalate content by 30-87% (18).

What’s more, soaking dried beans, lentils and peas before cooking them may cut their oxalate content in half (18).

Get enough vitamin D

Getting too little vitamin D can cause you to have insufficient calcium in your body, even if you technically include enough calcium in your diet. 

That’s because vitamin D encourages your gut to absorb the calcium from your diet. It also helps maintain proper calcium levels in the blood and bones.

You can ensure you get enough vitamin D through sun exposure, fortified foods, supplements, or a combination fo all three. 

→ READ MORE ABOUT VEGAN VITAMIN D IN THIS ARTICLE

In sum: Vegans can meet the calcium requirements by eating a variety of calcium rich plant foods. They can also boost their calcium absorption by reducing oxalates and getting enough vitamin D. 

What happens if I don’t get enough calcium?

A diet that’s too low in calcium can lower your bone strength and increase your risk of a disease known as osteoporosis.

People with osteoporosis have weaker, more brittle bones, and a higher risk of bone fractures.

Do vegans have weak bones?

Older studies often report that vegans have a higher risk of bone fractures compared to vegetarians or meat-eaters (19, 20, 21).

Based on this, you may think that vegans have weaker bones than non-vegans. 

However, newer research reports no differences between vegetarians, vegans, and meat-eaters, as long as calcium and vitamin D intakes are adequate (22, 23).

In other words, vegans appear no more likely to have weaker bones, or more frequent bone fractures as long as they get enough calcium and vitamin D from their diet. 

How to tell whether you’re getting enough calcium as a vegan

The calcium levels in your blood are typically tightly regulated. This is why blood tests aren’t typically a reliable way to check whether you’re getting enough calcium from your diet.

For this, there are two better options. 

Option one is the cheapest of the two. You can simply track what you’re eating for 3-5 days in an online food journal. 

My personal favorite is Cronometer, because it provides so much details. It’ll show you whether you’re getting enough calcium, but also enough of all the other nutrients you may wish to periodically track on a vegan diet.

After recording for a few days, you can get a report of your average calcium intake and adjust your food choices accordingly.

Option two is to get a dual-energy X-ray absorptiometry (DEXA) scan. This scan uses low-level X-rays to estimate your bone mineral density. 

If your bone mineral density is lower than it should be, there’s a big chance you’re not getting enough calcium from your vegan diet. 

While a DEXA scan can be expensive, it will provide a more accurate indication of whether you’re getting enough calcium from your diet. 

Other factors affecting vegan bone health besides the amount of calcium you eat

Calcium isn’t the only factor affecting your bone health. Your bone density may also depends on:

• The peak bone mass you begin with. The higher your peak bone mass, the longer it will take for your bones to become weak or brittle. 
• Your vitamin D levels. Vitamin D helps your body absorb calcium from your gut. Low vitamin D levels may cause you to absorb too little calcium, even if your diet is rich in this mineral (24).
• Your physical activity levels. The more physically active you are, the better your bone health. This is especially true if you partake in weight-bearing exercises including walking and weight lifting (25).
• How much alcohol you drink. Regular, heavy alcohol consumption can have a demineralizing effect on your bones (26).
• Whether you smoke. Smoking is linked to weaker bones and may lower your ability to absorb calcium from your diet (27). 

• How much salt you eat. Diets too rich in salt may increase the amount of calcium you lose through the urine (28).
• How many fruits and vegetables you include in your diet. A diet rich in fruits and vegetables appears to be linked to healthier, stronger bones (29, 30).
• The phytate content of your diet. Phytates are naturally found in grains, legumes and nuts. Emerging research suggests that daily consumption of phytate-rich foods may prevent or minimize bone loss (31).
• Whether you get enough protein. A high intake of protein may keep your bones healthy, lowering your risk of fractures (11, 12).

A calcium rich diet, in combination with all of these other factors, is what will help you build and maintain strong and healthy bones.

In sum: A vegan diet that’s too low in calcium is one factor that can cause your bones to weaken. Track your calcium intake through a food journal, or check your bone mineral density with a DEXA scan to see how you’re doing. 

What happens if I get too much calcium?

Calcium levels are tightly regulated by your body. So your body will typically get rid of excess calcium through your urine. 

Excessively high calcium levels in blood or urine are very rare in healthy people. They’re also very difficult to achieve from foods alone, so not something most vegans need to worry about. 

That said, some studies suggest that very high intakes of calcium from supplements may increase the risk of heart disease, prostate cancer, and kidney stones. However, more research is needed to confirm this (1).

The safe upper limit for calcium is currently set at 2,500 mg per day (1).

In sum: You’re very unlikely to get too much vegan calcium from your diet. Discuss the dosage of calcium supplements with your doctor, especially if they provide more than 2,500 mg of calcium per day.

FAQs about vegan calcium

Is calcium vegan?

Calcium is a mineral, which can be sourced from either animals or plants. Calcium sourced from plants is considered vegan. 

Where do vegans get calcium?

Vegans can get calcium from plant foods that are naturally rich in calcium, calcium-fortified plant foods, calcium supplements, or a combination of all three. 

What vegan foods have calcium?

There are plenty of plant-based foods that contain calcium. The ones containing the most include leafy greens, legumes, nuts, seeds, seaweed, as well as certain fruit and grains. 

For more specific information on which plant-based foods contain most calcium, feel free to download the document below.

Are plant sources of calcium as good as calcium from animal foods?

Yes. They absolutely are. 

Just keep in mind that certain calcium-rich plant foods are also very rich in oxalates. Oxalates make it more difficult for your body to absorb the calcium these foods contain.

You can reduce the amount of oxalates a food contains through certain cooking techniques. Or simply opt for a combination of calcium-fortified plant food and low-oxalate calcium-rich foods instead. 

Does vegan cheese have calcium?

Unlike dairy, vegan cheese typically contains very little calcium. 

Many vegan cheeses are made from vegetable oils, which contain no calcium at all. 

Some may be made from nuts or seeds, which do naturally contain some calcium. However, the amount of calcium you can expect from one portion of vegan cheese remains overall quite small. 

Theoretically, vegan cheeses could be fortified in calcium, in the same way that plant milks and yogurts are. However, I have yet to come across a vegan cheese that is calcium-fortified. 

If you do find one, please share it with us in the comments below!

Does vegan milk have calcium?

Many plant milks are fortified with calcium. You can tell whether your vegan milk is calcium-fortified or not by looking at its label. 

Does vegan yogurt have calcium? 

Many vegan yogurts are fortified in calcium. That said, many are also not. 

The best way to tell whether your vegan yogurt contains calcium or not is to take a look at the nutrition table included on the packaging. 

Does vegan ice cream have calcium? 

Although vegan ice cream could theoretically be fortified with calcium, I have yet to come across one that is. 

If you do find a vegan ice cream that is calcium-fortified, please share it in the comments below!

Are vegan diets low in calcium? 

Vegan diets tend to be naturally lower in calcium than non-vegan diets. 

However, with just a little planning, you can easily get as much calcium on a vegan diet than on a meat- and dairy-containing one. 

Do vegans lack calcium? 

Although it is absolutely possible to get enough calcium on a vegan diet, studies tend to show that many vegans do not get enough calcium from the foods they eat (5, 6).

It’s important to be aware of this, and take steps to include sufficient calcium-rich, and calcium-fortified foods to your vegan diet. 

If you aren’t able to get enough calcium from your diet alone, consider discussing supplements with your healthcare provider.

Do vegans need calcium supplements?

Most vegans should be able to meet their daily calcium requirements through a combination of calcium-rich and calcium-fortified plant foods alone. 

Because of this, calcium supplements aren’t typically one of the vegan supplements I consider essential. 

That said, if you personally find it difficult to meet your calcium requirements through foods alone, I encourage you to discuss supplementation with your doctor or dietitian. 

Calcium-rich vegan meal and snack ideas

Here are 16 calcium-rich vegan meal and snack ideas to help you get started. 

I’ve listed the % reference daily intake (RDI) for each, so you can get an easy idea of how much of your daily calcium requirements each combination can fulfil. 

1. White beans (16%) + broccoli (6%) = 22%

Simmer these together in low-sodium veggie stock and blend using a hand mixer or high-speed blender to create a creamy calcium-rich soup. Season with chilli peppers and a dash of apple cider vinegar. 

2. Black beans (5%) + kale (18%) = 23%

Make an all-dressed jacket potato by baking an english or sweet potato and filling it with black beans, salsa, avocado and sautéed kale. 

3. Kale (18%) + tempeh (11%) + tahini (13%) = 42%

De-stem, cut and massage your kale and toss together with marinated tempeh, some whole grains and your favorite veggies to create a meal salad. Drizzle with a tahini-lemon dressing. 

4. Black beans (5%) + chia seeds (18%) + cabbage (4%) + = 27%

Combine the first two ingredients to make a black bean burger. Top with roasted onions, pickled red pepper and avocado and serve with a side of coleslaw.

5. Edamame (26%) + bok choy (16%) = 42%

Stir-fry together with rice noodles, baby corn, snap peas and a teriyaki sauce.

6. Tofu (35%) + mustard greens (17%) = 52%

Make a tofu scramble and serve with a side of oven-baked sweet potatoes and sautéed mustard greens. You can also skip the potatoes and roll your tofu scramble and mustard greens in a whole wheat wrap.

7. Plant yoghurt (30%) + raspberries (3%) + walnuts (4%) = 37%

Here’s a simple snack combination, which can be enjoyed as is. Alternatively, add some muesli and a sprinkle of coconut flakes for a filling breakfast. 

8. Wakame (6%) + sesame seeds (18%) = 24%

Seaweed salad to be enjoyed on its own, or as a side to veggie sushis. Make sure to select unhulled (brown) sesame seeds whenever possible, as these are richer in calcium than the hulled (white) varieties. 

9. Chia seeds (36%) + raspberries (3%) =  39%

Chia pudding to be enjoyed as a breakfast or a snack. It can be topped with your choice of ingredients, including nuts, seeds or coconut flakes. 

10. Amaranth (12%) + pistachios (4%) + broccoli (6%) = 22%

Combine these ingredients to make a veggie bowl. Top with your favorite roasted veggies and the salad dressing of your choice.

11. Kale (9%) + plant milk (30%) + flaxseeds (4%) = 43%

Blend all ingredients together with some frozen mango and a small banana for a delicious, calcium-rich smoothie. 

12. Chickpeas (8%) + blackstrap molasses (20%) = 28%

Coat your chickpeas with a little bit of oil mixed with blackstrap molasses and the spices of your choice and roast them for around 15-20 minutes. Eat as a snack or substitute for croutons in salads.

13. Lentils (4%) + broccoli (6%) + ground flaxseeds (4%) = 14%

Cook the lentils and broccoli together in low-sodium veggie broth with carrots and celery for a quick and filling lentil soup. Sprinkle with ground flaxseeds for a nutty, calcium-rich, flavor.

14. Dried figs (2%) + almonds (11%) = 13%

Use these ingredients as toppings for oatmeal, smoothie bowls or yoghurts or simply enjoy on their own as a calcium-rich snack.

15. Tempeh (11%) + watercress (4%) = 15%

Make a spicy tempeh wrap by rolling these two ingredients in a whole wheat tortilla wrap, together with some shredded carrots, tomatoes, avocado and spicy vegan mayo.

16. Tofu (25%) + kelp (4%) + sesame seeds (9%) = 38%

Combine these ingredients together with miso and water to make your own miso soup. Add mushrooms, green chard, green onions and any other veggies of your choice and sprinkle with some sesame seeds.

In sum: The vegan meal and snack ideas above provide good amounts of plant-based calcium, and can serve as inspiration when planning your own calcium-rich menus.

To sum it all up

It’s definitely possible to get enough calcium without dairy in your diet. 

You simply need to eat a variety calcium-rich plant foods each day. Soaking and boiling these foods can help your body absorb more of the calcium they contain. 

Don’t shy away from calcium-fortified foods either. These can make it much easier to get enough calcium on a vegan diet. 

If you have any questions, feel free to leave them down below. And if you enjoyed this article and would like to see more like it, do let me know!

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