What can I do to ensure that my calcium intake is adequate on a diet free of dairy products?

This comprehensive guide will help you to ensure that your calcium intake is adequate while following a dairy free diet. It's a myth that you can get adequate calcium without dairy. This article will explain why maintaining an adequate supply of calcium in the body is important, as well as how you can start a calcium-rich dairy-free lifestyle. We'll also provide you with a list calcium-rich food options that you can include in your diet.

Adequate Calcium intake is important

Calcium is essential for our health. Calcium is essential for maintaining strong bones, teeth and muscles. It also helps with muscle contractions and nerve transmissions. Lack of calcium may lead to osteoporosis or bone fractures. The National Institutes of Health states that most adults require between 1000-1200mg of calcium a day. Dairy products can be a good source of calcium but they're not the only ones. There are many other options for those on a non-dairy diet.

Start a Dairy-Free Diet Rich In Calcium

You don't have to sacrifice your calcium intake just because you are consuming a diet free of dairy. The American Journal of Clinical Nutrition published a study that showed plant-based sources of calcium could be as good as dairy. Start by familiarizing yourself with calcium sources that are not dairy. Try to include them in your diet regularly. When it comes to your nutrition, remember that consistency is the key.

Calcium-rich foods that are not dairy products

More Tips and Suggestions

Calcium absorption is as vital as calcium intake. Vitamin D is essential for calcium absorption. Make sure to get enough. You should also be aware that certain foods and beverages, such as excessive amounts of caffeine or salty food, may inhibit the absorption of calcium. Moderation is the key.


It is possible to consume adequate amounts of calcium on a non-dairy diet. The options are also varied and tasty. There are many plant-based, fortified foods that can help you meet your calcium requirements. Knowing your calcium sources is key to ensuring that you include them in your diet. Every small step you take towards better nutrition is important. Remember that good health requires a long-term commitment.