It would seem that many vegans just are not getting enough calcium in their diets, and I can vouch for this. I’ve been there, brittle nails are one hell of a wake-up call.
However, there are plenty of ways you can fight this. If you are just getting the calcium you need in your diet, you can supplement it quite easily.
There was one study review that looked over 12 studies and 12,000 participating people, showing that vegans will usually get about 750 mg of calcium each day, which sounds like a lot, but when the recommendation is 1,000 to 1,200 mg for adults per day, we are falling a bit short.
So, why does this problem exist? Calcium is so critical for bone health, making up a large portion of the bone matrix.
But, when you do not eat enough calcium, the body will leach calcium from your bones in order to better meet the needs of calcium in other areas of your body. As this goes on it can make your bones frail and brittle, and you can even suffer bone loss conditions.
I promise you, brittle nails are only the beginning.
In order to prevent such severe problems from cropping up, it can be a wise idea to start taking supplements if you are on a vegan diet. However, before you start doing this it is always recommended that you talk to your healthcare provider about what you need and how you should go about starting a supplement regimen.
What Are Our Top Picks
If you are in a bit of a hurry, check out our top picks here, and get those calcium levels up asap!
Here are our top choices!
- The best calcium supplement overall is Future Kind Vegan Calcium Supplement.
- The best calcium supplement with calcium & Magnesium is Global Healing Calcium & magnesium.
- The best calcium supplement with Vitamin D is HUM Nutrition Got Calcium.
- The best calcium supplement when you are on a budget is DEVA vegan Cal-Mag Plus.
- The best organic calcium supplement is Garden of Life MyKing Organics Organic Plant Calcium.
- The best calcium supplement gummies are Mary Ruth’s K2 & D3 Calcium Gummies.
- The best calcium supplement for bone health is Naturelo Bone Strength Plant Calcium Complex.
What Do You Need To Look Out For In Calcium Supplements
Calcium supplements aren’t always vegan. There are some non-vegan supplements that could be made from animal products, such as bones and even oyster shells. So, it is super important that you study the ingredients and labels carefully to ensure that the supplement is vegan.
Next, if you seek calcium supplements in order to support your bone health, then you might also want to look into supplementing some other bone health-supporting nutrients also.
You may want to include Magnesium, Vitamin K2, and also Vitamin D3. There are various products that are available which will contain these other nutrients and also calcium to help support your bone health.
Then, you also want to ensure that whatever supplement that you purchase comes from a reliable and reputable company. The product should be tested by a third party in order to make sure that the product is safe for consumption and holds accurate information.
That being said, if the product is not 3rd-party tested, then things such as certifications and reviews may help in getting an idea of how trustworthy a company is.
Our Top Choices: In Detail
Here are my top choices in more detail so you have a better idea of which is best for you.
Future Kind Vegan Calcium Supplement: The Overall Pick
The best overall calcium supplement is by Future Kind, it gives you 500 mg which is 38% of the Daily Value per serving.
It is my top pick since it is 100% all-natural, derived from Icelandic red marine algae sourced sustainably.
It gives you 38% of your daily value of calcium and therefore works well alongside a healthy diet that contains calcium.
It is third-party tested so you know it is safe and reliable, and it will also provide you with some magnesium and other minerals as well so that you have 100% healthy bones.
A serving is given in 2 capsules.
If you want additional magnesium in with your calcium then this is the best bet for you. It gives you 90mg of calcium which is 6% of your daily requirement, in each serving.
It gives you a 2:1 ratio of absorbable calcium and magnesium, this is considered to be the ideal ratio of calcium and magnesium for reducing inflammations. Calcium is a type of calcium orotate that can be better absorbed than most other calcium forms.
A single serving is made up of 2 capsules, but only gives you 6% of your DV, however, you are able to take up to 3 servings a day which will give you 24% of your daily value.
These products are also tested by a third party.
HUM Nutrition Got Calcium: The Best For Additional Vitamin D
This calcium supplement comes with 630 mg of calcium per serving, which is 48% of your daily value
This product is ideal for many as you could be getting a fair amount of calcium, but if your body cannot absorb it very well then you may be lacking. Vitamin D helps your body absorb calcium, so you will find a lot of calcium supplements that also contain vitamin D.
It is also a nutrient that people, in general, tend to struggle to get a decent amount of.
Calcium from HUM Nutrition gives you both vitamin D and calcium together so the calcium you get is absorbed properly.
A single serving is taken in 2 tablets, and you can be sure it is safe as it is tested by a third party.
DEVA Vegan Cal-Mag Plus: The Best On A Budget
On a budget, some of these other options may not be 100% viable, but DEVA Vegan Cal-Mag Plus is totally affordable. It is not as expensive as the other products I have listed, but it still has plenty of vitamin D and calcium, as well as magnesium and other essential nutrients to support the health of your bones and your body’s ability to absorb calcium.
This supplement gives you 4 sources to get your calcium from, these are:
- Calcium amino acid chelate.
- Calcium carbonate.
- Calcium citrate.
- Calcium malate.
This could help to increase your absorption in comparison to supplements that focus on just calcium citrate or calcium carbonate.
One serving will be made up of 3 tablets and will give you 1000 mg of calcium, which is 77% of your DV.
Note, this is not third-party tested, but it is 100% certified as vegan.
Garden Of Life My Kind Organic Organic Plant Calcium: Best Organic Option
If you are focused on getting calcium which is organic plant calcium then this is the best choice for you. It contains 800 mg per serving which is 62% of your DV.
It will provide you with an organic, natural, whole-food option. It contains vitamin D, calcium, vitamin k2, and magnesium.
The vitamin k2 supplement can help the vitamin D and calcium be more effective for the health of your bones.
It is an organic plant calcium, made up of a variety of organic fruits and vegetables that could help to support your bone health.
A single serving is met with 3 tablets, and sadly this is not a third-party tested product, but it is certified as being organic and as vegan.
Mary Ruth’s K2 & D3 Calcium Gummies: Best Chewable Option
This supplement has only 100 mg of calcium in each serving, so only meets 8% of your DV. However, calcium is not often offered in the form of gummies, but Mary Ruth does offer this. So, this is best for those people who struggle swallowing pills or who prefer their vitamins gummy.
They have vitamin D, and K2 as well as calcium, and it is also made using organic ingredients, but the calcium content is fairly low.
One serving is one gummy. Mary Ruth is also third-party tested too!
Naturelo Bone Strength Plant Calcium Complex: Best For Bone Strength
Finally, we have this product which is ideal for bone strength, with 600 mg of calcium in each serving, making up 46% of your DV.
This product is great for all-around bone health, it contains multiple nutrients which help to support your bones and strengthen them.
It contains calcium, magnesium, vitamin D, zinc, silica, vitamin C, vitamin K2, and boron.
What Vegan Foods Are High In Calcium?
Most of us tend to lean towards the belief that dairy products are the only way to introduce calcium into your diet. However, if you should rather not take the supplement there are vegan foods that can increase your calcium intake.
Dietary calcium is actually easier for your body to absorb anyway, and is much more beneficial. So, here are some of the best sources of calcium you can get that are plant-based.
Let’s check out what you could be introducing to your diet a little more!
- A single cup of calcium-fortified orange juice = 27% DV.
- ½ cup soft tofu made with calcium sulfate = 11% DV.
- ½ of boiled then drained spinach = 9% DV.
- 1 cup of raw Bok Choy = 6% DV
- ½ cup firm tofu made with calcium sulfate = 19% CV.
- ½ cup of cooked soybeans = 10% DV.
- 1 cup of cooked kale = 7% DV.
- 1 serving of fortified cereal = 10% DV.
- 1 tbsp chia seeds = 6% DV.
- ½ cup of boiled turnip greens = 8% DV.
Soy products which are minimally processed, as well as calcium-fortified juices, cereal, and leafy greens all, are able to aid you in meeting your daily calcium goals on a vegan diet.
Should I Take A Calcium Supplement If I’m Vegan?
You should only take calcium supplements if you are not able to meet the recommended daily amount of calcium in your diet. You ideally want to be consuming a good 525 mg of calcium each day.
If you notice you are intaking too little calcium in your diet, then a daily supplement may be worthwhile. considering.
Best Vegan Calcium Supplement For Osteoporosis
The most common calcium forms are calcium citrate and calcium carbonate. Calcium carbonate dissolves better in an acidic environment so you should take these with a mean. Calcium citrate can be taken any time. You should choose one of these.
The best brand to take is probably Future Kind.
Symptoms of Calcium Deficiency
Symptoms of calcium deficiency include:
- Muscle cramps.
- Brittle fingernails.
- Numbness and tingling in the fingers or jawline.
- Trouble swallowing.
However, some of these symptoms are related to other illnesses so make sure that a calcium deficiency is a cause before you take supplements.