Calcium & vegetarians

Calcium, Vegetarian, Veganism, Coeliac disease

Adequate calcium and vitamin D intakes are important to ensure optimal bone status. Coeliac disease is a risk factor for osteoporosis. Milk and milk products are prime sources of calcium in the diet, therefore eliminating dairy foods from the diet can severely restrict calcium intake. Lactose intolerance is not uncommon in patients with coeliac disease and may be a reason for restricting calcium intake in lacto-ovo vegetarians. Calcium intakes of lacto-vegetarians are comparable to or higher than those of non-vegetarians, while calcium intake in vegans tends to be less than lacto-vegetarians or non-vegetarians. Vegans may therefore require attention to ensure appropriate intake, especially during periods of growth.

Dietary factors affecting calcium absorption

Oxalates present in some foods can greatly reduce calcium absorption, therefore high-oxalate vegetables such as spinach and Swiss chard are not good sources of calcium despite their high calcium content. In contrast kale, broccoli, Chinese cabbage, and mustard and turnip greens provide substantial amounts of available calcium.
Phytates may also inhibit calcium absorption.
A consistently lower intake of animal protein, as often seem amongst vegetarians, may decrease calcium requirements. However, it has been suggested that the characteristically increased consumption by particularly vegans of oxalate- and phytate-containing foods may offset the benefits of their lower intake of protein.
A high intake of sodium increases calcium excretion
Vitamin D enhances calcium absorption.

An intake of 1500mg of calcium is recommended in adults with coeliac disease. A calcium supplement may be required to meet this recommendation.

A guide to daily calcium requirements

1-3 years: 350 mg
4-6 years: 450 mg
7-10 years: 550 mg
11-18 years: 900 mg
Adults: 700 mg
During breastfeeding: 1250 mg
Post-menopausal: 1000 mg
Adults with coeliac disease: 1500 mg

Calcium sources suitable for vegans include tofu, baked beans, fresh or dried figs, sesame seeds and nuts e.g. almonds. Courtesy of Coeliac UK