Plant-based vegan diets & bone health: how to get calcium, magnesium & Vitamin D

Published: January 26, 2015

The second question vegans are asked, after “where do you get your protein,” is usually “so what about calcium? Don’t you need milk products for that?”

Just as we can get all the protein we need from whole food plant-based (WFPB) sources, we can also get all the calcium we need. Calcium, an alkaline earth metal, is essential for the healthy functioning of our bones, teeth, and muscles. While dairy is often marketed as the primary source of calcium, it is entirely possible—and arguably healthier—to obtain your levels from plants.

Key Nutrients for Bones

• Calcium: Found in dark leafy greens like kale, bok choy, and collard greens.
• Magnesium: Critical for calcium absorption; abundant in pumpkin seeds, almonds, and legumes.
• Vitamin D: The "sunshine vitamin." Essential for regulating calcium. Spending time in the sun and consuming fortified plant milks or mushrooms can help maintain levels.

Your lifestyle choices, including weight-bearing exercise and avoiding high sodium intake, play a significant role in maintaining bone density alongside your diet.