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How Much Calcium Do I Need?
How Much Calcium Do I Need?
3 Feb 2020
Disclaimer
I've followed Whole Food Plant-Based guidelines since 2012. Over the years, some people have asked me, "How do you get enough calcium on your diet?" I used to tell them, "I get enough calcium because I'm 100% Whole Food Plant-Based. I don't have to pick foods specifically for calcium — it's somehow there!"

How to Get Calcium Without Dairy (2019, Dr Thomas Campbell) corroborates my approach:

"… if all of your calories are coming from whole plant foods, including plenty of fruits, greens, beans and other vegetables, you don't need to think twice about calcium requirements or do any fancy math or milligram counting. You'll be fine."

In 2020, even though I was mentally at peace that my calcium intake was okay (because I was following Whole Food Plant-Based guidelines diligently), I did spend some time taking a deeper look into my calcium intake by browsing through articles and videos. And I realized that calcium intake (and calcium absorption) are complex topics!
How Much Calcium Do I Need?

The answer to this question turned out to be more complex than I thought! Let's see why.

What does NIH say? Table 1 in NIH article on calcium lists RDA (Recommended Daily Allowances) for different genders and age groups. For men aged 19-50, Calcium RDA is 1,000 mg.

What does Dr Greger say? Surprisingly, Dr Greger's Optimum Nutrition Recommendations say,

Calcium: At least 600 mg daily via calcium-rich plant foods — preferably low-oxalate dark green leafy vegetables, which includes all greens except spinach, chard, and beet greens (all very healthy foods, but not good calcium sources due to their oxalate content).

What does T Colin Campbell Center for Nutrition Studies say? How to Get Calcium Without Dairy (2019) by Dr Thomas Campbell says:

"… individuals should consume at least 500 mg of calcium daily from a whole-foods, plant-based diet."

What does Dr Pam Popper say? At offset 4:44 in this video, Dr Pam Popper — a prominent Whole Food Plant-Based advocate — explains that "calcium recommendations are highly overblown" and that for an average person, 400 mg to 500 mg is enough; more intake doesn't necessarily improve bone health.

Why are calcium guidelines by Dr Greger, Dr Thomas Campbell, Dr Pam Popper and NIH so different? See this article by Dr Greger: The Risks and Benefits of Calcium Supplements (2018). Also see Calcium by Dr Greger.

How much calcium should I aim for daily? Well, I follow Whole Food Plant-Based (WFPB) guidelines. Whom should I believe? NIH / USDA guidelines (which are aimed at the general public)? Dr Greger's guidelines (which are tailored for those who follow Whole Food Plant-Based guidelines)? Or Dr Thomas Campbell? Or Dr Pam Popper? I chose to follow Dr Greger's guidelines and make sure that I get 600 mg calcium every day.

Can we get calcium from supplements? Yes… but Dr Greger explains that calcium supplements may cause problems:

  1. The Risks and Benefits of Calcium Supplements (2018, Dr Greger).
  2. If Calcium Supplements Aren't Safe, What About Calcium in Food? (2018, Dr Greger).

Dr Esselstyn: In Where do I get calcium? Dr Esselstyn ays:

Calcium supplementation is unnecessary. There is more than adequate calcium in a plant- based diet of whole grains, legumes and grains and especially the green leafy vegetables.

Dr Peter Rogers
(5 mins, 2022) Bantu, Calcium & Iron: Epidemiology

The initial part of this short video by Dr Peter Rogers explaining Bantu women consume only 350 mg iron daily, yet nurse 9 babies on average for 2 years each; they have strong bones.

The latter half of the video is about iron cookware, iron overload and iron supplements.

What Did I Learn?

  1. Different doctors recommend different thresholds for sufficient calcium intake. I chose to go with Dr Greger's guideline of ≥600 mg calcium daily.
  2. Calcium supplements aren't safe. I should strive to get calcium from natural plant sources.

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