Managing Your Calcium Levels Without Dairy 

Calcium is often synonymous with dairy products, but what if I told you that you could get all the calcium your body needs from plant-based sources? For many years, I believed that dairy was the gold standard for bone health. However, after learning that countries with the highest dairy consumption also suffer the highest fracture rates, I began to rethink my approach — especially as a woman navigating menopause, when bone density becomes a crucial concern. 

In a Harvard study of over 78,000 women, those who drank milk three times a day experienced more bone fractures than women who consumed it sparingly (Harvard T.H. Chan School of Public Health). This startling revelation led me down the path of exploring vegan calcium sources and understanding the complex relationship between diet, bone health, and overall physiology. Let’s dive into why calcium matters, especially for women, and how you can manage your calcium levels without dairy or animal products. 

Why Is Calcium Important?

Calcium is vital for more than just strong bones. About 99% of the body’s calcium is stored in bones and teeth, providing structural strength. The remaining 1% circulates in your bloodstream, playing critical roles in: 

• Muscle Function: Calcium helps muscles contract and relax. 

• Nerve Signalling: It ensures smooth communication between the brain and body. 

• Blood Clotting: Calcium is essential for proper clot formation when you have an injury. 

• Heart Health: It regulates heart rhythms and supports cardiovascular function. 

When calcium levels are low, your body pulls calcium from your bones to maintain these critical functions, weakening bone structure over time. 

The Impact of Calcium Deficiency

Without sufficient calcium, the consequences for your health can be significant. Here are some ways calcium deficiency affects the body: 

• Osteoporosis: This condition causes bones to become porous and fragile. Women, particularly post-menopausal women, are at higher risk due to declining oestrogen levels, which accelerate bone loss (National Institute on Aging). 

• Muscle Cramps and Weakness: Calcium deficiency can lead to muscle spasms and a general sense of weakness. 

• Dental Issues: Teeth can become brittle or more prone to decay. 

• Increased Fracture Risk: Weaker bones are more likely to break, even from minor falls. 

Women lose up to 20% of their bone density within the first five to seven years after menopause, making calcium intake crucial. For those seeking vegan calcium sources, the good news is that there are plenty of nutrient-dense options that can help you maintain bone health. 

Why Women Need to Prioritise Vegan Calcium Sources

During menopause, oestrogen levels plummet, increasing the risk of osteoporosis. For women on a plant-based diet, obtaining calcium from vegan calcium sources is both achievable and beneficial. Many plant-based sources come with additional nutrients like magnesium, vitamin K, and phosphorus, all of which play a role in bone health. 

Kumud Gandhi, Founder of Your Work Wellness, is a specialist in managing menopause symptoms and building resilience to navigate the menopause journey in the workplace. At The Cooking Academy, we offer a Menopause Cookery Class specifically designed to help women make dietary choices that support bone health and alleviate menopause symptoms. 

The Best Vegan Calcium Sources

Incorporating vegan calcium sources into your daily diet can support bone health and overall well-being. Here are some excellent options: 

1. Dark Leafy Greens
   Calcium content: Collard greens provide about 268mg per 100g when cooked. 
2. Sesame Seeds
   Calcium content: 88mg per tablespoon (National Institutes of Health). 
3. Calcium-Set Tofu
   Calcium content: 350mg per 100g (National Osteoporosis Foundation). 
4. Chia Seeds
   Calcium content: 179mg per 2 tablespoons. 
5. White Beans
   Calcium content: 160mg per cup (Harvard Health Publishing). 
6. Fortified Plant Milks
   Many almond, soy, and oat milks offer calcium comparable to dairy milk. 

These vegan calcium sources are nutrient-dense and support overall bone health, especially when combined with vitamin D and magnesium. Including them in your meals can help prevent bone-related issues and support muscle function. 

Supporting Menopause Through Nutrition

Our Menopause Cookery Class at The Cooking Academy focuses on incorporating vegan calcium sources and other nutrient-rich foods to help manage symptoms like hot flashes, joint pain, and fatigue. Research  shows that a diet rich in plant-based calcium and anti-inflammatory foods can help alleviate menopause-related bone loss (King’s College London). 

My expertise in workplace wellness and menopause management ensures that women can make informed choices, not just in their personal lives but also in their professional environments. Through Your Work Wellness, we offer workshops to help organisations support female employees through their menopause journey. 

Key Takeaways 

• Calcium is essential for bone health, muscle function, and overall physiology. 
• Women, especially during menopause, need to prioritise calcium intake to reduce bone loss. 
• Vegan calcium sources provide calcium and other nutrients crucial for bone health. 
• At The Cooking Academy, our Menopause Cookery Class teaches practical, nutritional strategies to manage menopause symptoms. 
• Kumud Gandhi offers specialist support through Your Work Wellness to help women build resilience during menopause. 

By making informed choices about vegan calcium sources, you can protect your bone health and thrive through every life stage. 

References 

• Harvard T.H. Chan School of Public Health 
• National Institute on Aging 
• National Institutes of Health 
• Harvard Health Publishing 
• King’s College London