How to Get Calcium Without Dairy Products

How to Get Calcium Without Dairy Products

If, like me, you grew up with ads about milk’s benefits for strong bones and top athletic performance, you might have a nagging worry about risking your bone health if you cut out milk. Keep reading to understand calcium’s role in bone health, plant-based sources of calcium, and practical tips to prevent osteoporosis.

Dairy products have long been portrayed in the media as the optimal source of calcium—the mineral that (along with vitamin D) plays a major role in strengthening bones and minimizing age-related bone loss. But contrary to popular belief, cows don’t have a monopoly on calcium.

Cows don’t naturally produce calcium—they get it from the grass they eat. Grass absorbs calcium from the soil, and so do our dark leafy greens, like kale, spinach, broccoli, etc., which are also rich in minerals. Other foods such as beans, lentils, nuts, seeds, and soy products including tofu provide smaller amounts of calcium.

By eating a varied plant-based diet, you can get all the calcium you need to build strong bones—without the added health risks of milk and other dairy products.

Leafy green vegetables like broccoli, Brussels sprouts, and kale are loaded with calcium. Legumes are also great sources. And the calcium absorption from green leafy vegetables is actually higher than from cow’s milk.

Vitamin C from citrus fruits, tomatoes, bell peppers, and other fruits and vegetables is crucial for forming collagen—the connective tissue that minerals cling to when bones are formed.

Vitamin K stimulates bone formation. It’s most abundant in dark leafy greens like kale and spinach, but also found in beans, soy products, and some fruits and vegetables.

Potassium reduces calcium loss from the body and boosts bone-building speed. Oranges, bananas, potatoes, and many other fruits, vegetables, and beans are all rich in potassium.

Magnesium, like calcium, is an important bone mineral. Studies show that higher magnesium intake is associated with stronger bones. “Beans and greens”—legumes and green leafy vegetables—are excellent magnesium sources.

Vitamin D is another essential component for strong bones. The natural source of vitamin D is sunlight: our skin produces vitamin D when exposed to sunlight. Five to 15 minutes of midday sun exposure can be enough to meet many people’s vitamin D needs. However, darker skin, living in northern latitudes, or the winter season can make it difficult to get enough vitamin D from sunlight alone. That’s why there are fortified cereals, bread, orange juice, and soy or rice milk available to provide dietary vitamin D. Otherwise, I recommend this supplement.

Milk and Other Dairy Products

Research shows that dairy has little or no benefit for bone health. A 2005 review published in Pediatrics found that milk does not improve bone strength in children. In a more recent study, researchers tracked diet, exercise, and stress fractures among teenage girls and concluded that dairy and calcium do not prevent stress fractures.

Milk and other dairy products are the primary source of saturated fat, which contributes to heart disease, type 2 diabetes, asthma, and Alzheimer’s disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers.

In this Swedish article, you can read more about the negative effects of dairy. Contrary to what many believe, milk may actually contribute to osteoporosis when consumed throughout life. In countries where dairy is consumed the most (Switzerland, Finland, Sweden, and the Netherlands), the risk of osteoporosis is higher, while in countries where dairy is consumed less (Liberia, Cambodia, Ghana, and the Congo), osteoporosis is rare.

Saturated Fat and Heart Disease

Milk and other dairy products are top sources of artery-clogging saturated fat. They also contain cholesterol. Diets high in fat, saturated fat, and cholesterol increase the risk of heart disease. Cheese is the worst offender due to its high fat content.

Bone Health

Research shows dairy offers little or no benefit to bone health. According to a review published in the British Medical Journal, most studies fail to show any link between milk intake and broken bones or fractures. One study tracked diets, exercise, and stress fractures in teenage girls and concluded dairy and calcium do not prevent stress fractures. Another study of more than 96,000 people found that the more milk men drank as teenagers, the more fractures they experienced as adults.

Cancer

Research has linked the high-fat content and hormones in milk, cheese, and other dairy products to breast cancer.

A study of nearly 10,000 women found that those who followed a low-fat diet had a 23% lower risk of breast cancer recurrence and a 17% lower risk of dying from the disease.

A 2017 study funded by the National Cancer Institute compared the diets of women diagnosed with breast cancer with those without it and found that women who consumed the most cheddar and cream cheeses had a 53% higher risk of breast cancer.

The Life After Cancer Epidemiology study found that among women previously diagnosed with breast cancer, those who consumed one or more servings of high-fat dairy (e.g., cheese, ice cream, milk) daily had a 49% higher mortality rate from breast cancer than those who consumed less than half a serving daily.

Research funded by the National Cancer Institute, National Institutes of Health, and World Cancer Research Fund found that women who drank just 1/4 cup of cow’s milk per day had a 30% increased risk of breast cancer. One cup per day raised the risk by 50%, and 1.5–2.5 cups was associated with an 80% increased risk. The study cited research showing that vegans—but not lacto-ovo vegetarians—experience lower rates of breast cancer than non-vegetarians.

Regular consumption of dairy has also been linked to prostate cancer.

High intake of dairy products, including whole and low-fat milk, increases prostate cancer risk, according to a meta-analysis of 32 studies. Another study found that men who consumed three or more servings of dairy daily had a 141% higher risk of dying from prostate cancer compared to those who consumed less than one serving.

But avoiding dairy and eating a more plant-based diet may help protect the prostate. A study published in the American Journal of Clinical Nutrition found that men following a vegan diet had a 35% lower risk of prostate cancer compared to those following a non-vegetarian, lacto-ovo vegetarian, pesco-vegetarian, or semi-vegetarian diet.

Do You Need a Calcium Supplement?

Taking a supplement isn’t the best way to protect bone health, says Katherine Tucker, PhD, director of UMass Lowell’s Center for Population Health and professor of nutritional epidemiology, who has studied bone health for over 20 years. Calcium from food is more efficiently used by the bones because it comes packaged with other key nutrients that work together for optimal absorption. Studies on calcium supplements have shown mixed results; some even link supplements to increased risk of heart disease and heart attack. The best thing you can do for your bones is eat a healthy diet that includes all the nutrients you need.

In Addition to Eating a Variety of Plants, Follow These Steps to Protect the Calcium Stores in Your Bones:

Exercise
Exercise—such as walking, hiking, jogging, stair climbing, tennis, and dancing—and resistance training keep your bones strong. Researchers believe gravitational changes help initiate the process of building and mineralizing new bone.

Limit Alcohol
Excessive alcohol intake (more than two drinks a day for men and one drink a day for women) has been shown to disrupt calcium balance in the body, as well as vitamin D production. It’s also associated with elevated levels of the stress hormone cortisol and may cause hormonal deficiencies, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center.

Don’t Smoke
Studies show a direct link between smoking and reduced bone density. Smoking decreases blood flow to the bones, disrupts calcium absorption, and alters hormone balance.

Avoid Cola Beverages
Dark sodas contain phosphate compounds that pull calcium out of your bones…