Vegans avoid calcium-rich dairy products, as do many folks with lactose intolerance. But even if you think you’re getting enough calcium in your diet, certain “calcium thieves” might be interfering with what you need for good bone health. Discover factors that might reduce the effectiveness of the calcium you’re consuming, and what to do about them.

If you’re embracing a dairy-free lifestyle, you probably realize that one of the main sources of calcium in many people’s diets – dairy products – is missing in yours.

Low-fat milk, cheese, yogurt, and even ice cream are an easy, tasty way to ensure you reach your daily recommended intake of calcium. But if you’re a strict vegetarian/vegan, or lactose intolerant, you avoid these products.

Lacking dairy, your healthy diet probably includes other calcium-rich foods, like leafy green vegetables, certain fruits (rhubarb is a great choice), soybeans or soymilk, and calcium-enriched cereals and juices.

But even if you take steps to reach the FDA’s recommended daily intake of calcium – 1000mg for healthy adults, based on a 2,000-calorie diet; up to 1500mg a day if you’re battling bone loss – you may not actually be getting the benefit of all the calcium you consume. How and when you get your calcium, as well as the other foods you eat, can significantly lower its absorption.

In short – beware of calcium thieves! Let’s examine some of the ways your body can inadvertently lose calcium before it has a chance to do its critical work.

Protein
Protein’s good for you – right? Well, yes – the right amount of protein is necessary for all kinds of bodily functions. But too much protein can throw your body’s pH – its acid/alkaline balance – out of whack, tipping it towards the acid side.

What happens then? Calcium, which regulates the pH balance in your blood, leaves your bones to restore your blood’s balance. The result? Loss of calcium from your bones, not a good thing when you’re trying to build their strength.

How much protein is too much? If you’re a vegan, you really don’t have to worry about this; it would be nearly impossible to overload on the protein in beans and other non-animal products.

But if you’re avoiding dairy products due to lactose intolerance, you probably don’t want to follow an ultra high-protein diet packed with meat and hard cheese (e.g., Atkins), two of the biggest culprits when it comes to raising blood acid.

Leafy green vegetables
But, aren’t leafy green vegetables a GOOD source of calcium? Yes, generally speaking; but some of these vegetables also carry oxalates, which inhibit calcium’s absorption. High-oxalate greens include spinach and Swiss chard; don’t think of them a good source of calcium, and try not to eat them with other calcium-rich foods.

Low-oxalate greens, and a better choice for effective calcium absorption, include broccoli, collard greens, kale, and bok choy (Chinese cabbage).