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Vegan Calcium Supplements for Women: Maintaining Bone Health

Written by Andrew Le, MD

UpdatedSeptember 5, 2024

Maintaining adequate calcium intake is crucial for women's bone health, particularly for those following a vegan or plant-based diet. Some traditional calcium supplements are derived from animal sources, such as bone meal or oyster shells, making them unsuitable for vegans.

Failing to meet daily calcium requirements can lead to various health issues, including osteoporosis, bone fractures, and other bone-related problems. Women, in particular, are at higher risk of developing these conditions due to hormonal changes and the natural bone loss that occurs with aging.

Fortunately, numerous high-quality vegan calcium supplements are available to help women meet their daily calcium needs without compromising their dietary preferences. These supplements are formulated with plant-based sources of calcium, often fortified with additional nutrients like vitamin D, vitamin K, and magnesium, which enhance calcium absorption and utilization by the body. By incorporating one of the best calcium supplements into their daily routine, women can ensure they get the necessary calcium intake to support strong bones and overall health.

Dietary Calcium in Vegan Diets

Obtaining adequate dietary calcium presents unique challenges in vegan diets due to the exclusion of dairy products, which are primary sources of calcium in many diets.

Studies show that vegans often consume less calcium than both vegetarians and omnivores. To meet the recommended intake of 800-1500 mg of calcium daily, vegans must rely heavily on fortified foods and plant-based sources like leafy greens, almonds, and tofu.

However, these sources might only sometimes provide sufficient calcium to meet daily needs, emphasizing the importance of careful dietary planning.

Challenges of Calcium Absorption in Vegan Diets

Calcium absorption can be particularly problematic in vegan diets due to phytates and oxalates in plant foods. These can form insoluble complexes with calcium and reduce bioavailability. High-fiber diets, which are common among vegans, can also interfere with calcium absorption.

Moreover, inadequate vitamin D levels, crucial for calcium absorption, are frequently observed in vegans due to limited dietary sources and insufficient sunlight exposure, necessitating careful attention to vitamin D supplementation.

Furthermore, while ensuring adequate calcium intake is vital, excessive calcium intake, especially during pregnancy, can lead to complications such as kidney stones or cardiovascular issues. Balancing calcium with other dietary considerations, such as managing phosphorus intake from processed foods, is essential to prevent adverse health outcomes.

Administration and Absorption of Calcium Intake

The timing of calcium intake can be flexible for effective supplementation, although some evidence suggests taking it in the evening might help reduce bone resorption at night.

However, it is crucial that calcium supplements are not taken simultaneously with certain medications, like bisphosphonates, which can bind calcium and hinder its absorption.

Regular monitoring of vitamin D levels is also essential to ensure optimal calcium absorption and to address any potential interference from other dietary components or medications.

Considerations When Choosing a Vegan Calcium Supplement

Several key factors should guide your choice of the best calcium supplement to ensure optimal health benefits and value. Understanding these considerations can help you choose a supplement that effectively meets your dietary needs and supports your overall health goals.

A. Calcium Source and Bioavailability

Vegan calcium can be derived from various plant sources or synthesized forms. Common plant-based sources include algae, such as lithothamnion (calcified seaweed), and lichen, often chosen for their natural origin and perceived sustainability.

Bioavailability, or the extent to which calcium is absorbed by the body, is a critical factor in choosing a supplement. Not all sources of calcium have the same bioavailability. For instance, calcium carbonate, one of the most common and least expensive forms, requires substantial stomach acid for optimal absorption and is thus best taken with meals.

In contrast, calcium citrate does not depend as heavily on stomach acid for absorption. It can be taken with or without food, making it more suitable for those with lower stomach acid levels, such as older adults or individuals on acid-reducing medications.

Additionally, it's important to be aware of factors that can inhibit calcium absorption. Oxalates and phytates in some plants can bind to calcium and reduce its bioavailability. High oxalate foods include spinach and rhubarb, while phytates are found in some grains and beans. When choosing a vegan calcium supplement, consider these interactions and select a product that minimizes these inhibitors to enhance calcium absorption effectively.

B. Additional Nutrients

Vitamin D is essential as it enhances calcium absorption and supports overall bone health. Vitamin D deficiency is common, especially in vegans who may not consume fortified dairy products, opting for a supplement that includes vitamin D is advantageous.

Another important consideration is the interaction with other minerals. Calcium can compete for absorption with minerals like magnesium, zinc, and iron. Therefore, choosing a supplement that offers a balanced formulation is beneficial to avoid inhibiting the absorption of these essential nutrients.

C. Certifications and Testing

The dietary supplement market needs help with standardization and regulation. However, several reputable third-party certification programs help assure a supplement's quality and integrity.

Three primary certification bodies in the US—ConsumerLab.com, NSF International, and the US Pharmacopeial Convention (USP)—independently test dietary supplements. These organizations evaluate supplements for purity, potency, safety, and ingredient composition. They offer certification marks that manufacturers can display on their products, indicating compliance with rigorous standards. These marks give consumers confidence in the product's claims and quality.

For vegan consumers, certifications ensure that supplements do not contain animal-derived ingredients. Vegan-specific certifications like the Certified Vegan Logo are also crucial. This logo is a registered trademark for products that do not contain animal products or byproducts and have not been tested on animals. The certification helps vegans shop without scrutinizing ingredient lists and ensures that companies recognize the growing vegan market.

Best Calcium Supplements for Women

We have researched the top 8 vegan calcium supplements for women and selected them based on their effectiveness, quality of ingredients, adherence to vegan standards, and positive user reviews.

These supplements provide a reliable plant-based source of calcium, often combined with other essential nutrients like vitamin D, vitamin K, and magnesium, to support optimal bone health, muscle function, and overall well-being for women following a vegan or plant-based diet.


PlantFusion Vegan Calcium

PlantFusion Vegan Calcium is a superior dietary supplement specifically designed for women seeking plant-based sources of calcium. Each tablet offers a robust 1000mg dose of calcium, sourced from Icelandic red algae—a premium, nutrient-dense form known for its high absorbability.

This makes it an exceptional alternative to synthetic calcium supplements. Beyond calcium, the product is fortified with essential nutrients like magnesium, vitamins D3 and K2, and trace minerals such as boron and strontium. These additions aid in properly assimilating calcium and contribute to the overall strength and density of bones, making it a comprehensive bone health solution.

Pros

  • Derived from Aquamin, a trademarked ingredient of nutrient-rich Icelandic red algae, ensuring a high-quality, absorbable form of calcium.
  • Includes a blend of over a dozen supplements, like magnesium, vitamin D3, vitamin K2, boron, and strontium, enhancing bone density and strength.
  • Vegan-certified, non-GMO, dairy-free, gluten-free, and soy-free, catering to various dietary needs and preferences.
  • Free from artificial ingredients and chemicals, promoting a clean and natural supplementation option.
  • Manufactured under strict Good Manufacturing Practices (cGMP), adhering to rigorous standards for quality and safety.

Cons

  • Some users may consider tablets too large, making them difficult to swallow.
  • The required dosage of three tablets daily might be inconvenient for those who prefer fewer doses.
  • Some users may experience mild digestive discomfort due to the high mineral content.
  • It may not be as widely available in all regions, potentially limiting accessibility for some customers.
Duwhot Calcium Citrate Gummies

The Duwhot Calcium Citrate Gummies are a flavorful and convenient option for those looking to supplement their diet with calcium aimed at men and women. Each gummy contains 1000mg of calcium citrate, known for its high bioavailability, which means the body can easily absorb and utilize the mineral making it one of the best calcium supplements.

This stands out because it combines the benefits of calcium with the ease of consumption in a gummy form, flavored naturally with blueberry. It's designed to support bone, muscle, and immune health. The gummies are also stomach-friendly, catering to those with digestive sensitivities with other calcium supplements.

Pros

  • High bioabsorbability ensures efficient calcium utilization by the body.
  • Gentle on the stomach, reducing the likelihood of constipation or other digestive issues associated with some calcium supplements.
  • The inclusion of additional vitamins and minerals supports overall health, enhancing the benefits of calcium.
  • Tasty and easy to consume, providing a pleasant alternative to pills or capsules.
  • Made with high-quality, organic ingredients; vegan, non-GMO, and gluten-free, making them suitable for a wide range of dietary preferences.

Cons

  • Gummies may have a sugar content that might not be suitable for those monitoring sugar intake.
  • Some users might find the gummies too chewy or dislike the blueberry flavor.
  • Packaging does not provide detailed information about the mineral ratios, which could be important for those with specific health needs.
  • Limited customer reviews suggest variability in satisfaction with the product's effectiveness and taste.
Mulittea 1200mg Calcium Gummies

Mulittea 1200mg Calcium Gummies are designed to offer a potent and well-rounded mineral supplement, particularly suitable for women looking for a vegan calcium source. These gummies are packed with essential nutrients, including calcium, magnesium, vitamin D3, K2, and zinc, all derived from natural food sources.

Including whole foods like organic sea moss and elderberry enhances the absorption rate of calcium, making these nutrients more bioavailable and effective. The peach-flavored, sugar-free gummies are easy to take, providing a convenient alternative to traditional pill forms, and are made with high-quality, non-GMO ingredients.

Pros

  • Contains a comprehensive blend of minerals and vitamins, supporting bone density, muscle relaxation, and overall health.
  • High bioavailability due to whole food sources and added nutrients like organic sea moss.
  • Sugar-free, making it a suitable option for those monitoring sugar intake.
  • Vegan-friendly and free from artificial colors, flavors, or preservatives, appealing to those following strict dietary guidelines.
  • The chewable gummy form is easy to consume, especially for those who dislike swallowing pills.

Cons

  • Some users may find the flavor too mild or dislike the peach taste.
  • The gummies can stick together in the bottle, which might require extra effort to separate.
  • Each serving requires consuming two gummies, which might be inconvenient for some users.
  • Limited customer reviews suggest that experiences with the product's effectiveness can vary.
DEVA Vegan Calcium Magnesium Plus

DEVA Vegan Calcium Magnesium Plus offers a comprehensive nutritional supplement for women seeking vegan-friendly options to enhance bone health. This product combines essential vitamins and minerals, including Calcium from four highly absorbable sources, Magnesium, Vitamins C, D, and K, Zinc, and Boron.

Designed to address the potential dietary gaps for vegans and vegetarians, it provides a synergistic blend that supports bone density and joint health and aids in overall metabolism management.

Each tablet is formulated to ensure the body receives optimal benefits from each nutrient, supported by additional elements like Horsetail Herb Silica Extract for improved bioavailability. This supplement is manufactured without animal products, gluten, soy, sugar, or wheat, ensuring purity and suitability for various dietary preferences.

Pros

  • Includes a blend of four types of Calcium, enhancing absorption and effectiveness, making it one of the best calcium supplements.
  • Contains additional vitamins and minerals that aid in the absorption and utilization of Calcium, supporting overall bone health.
  • Free from common allergens including gluten, soy, sugar, and dairy, making it ideal for those with dietary restrictions.
  • Certified vegan by the Vegan Society, ensuring no animal products or derivatives are used.
  • Offers a comprehensive approach to bone and joint health, packed into easy-to-consume tablets.

Cons

  • Tablets may be large and difficult for some users to swallow.
  • Some users may experience digestive discomfort due to the high mineral content.
  • The unflavored tablets may not appeal to those who prefer flavored supplements.
  • May require consistent long-term use to see significant benefits, as is common with most dietary supplements.
  • While it fills dietary gaps, it may still require pairing with a well-rounded diet to achieve optimal health benefits.
HUM Got Calcium - Vegan Bone + Teeth Supplement

HUM Got Calcium is an innovative supplement designed specifically for women seeking a vegan option to support their bone and dental health. This product boasts an easy-to-absorb formula that includes calcium and crucial Vitamin D3, enhancing the body's ability to utilize the calcium effectively.

Each serving is formulated to maintain strong bones and teeth, improve blood circulation, and support muscle movement. HUM Got Calcium is a leading choice in the market, especially for those adhering to vegan diets, ensuring that all ingredients are plant-based and sustainably sourced.

Pros

  • Formulated with Vitamin D3 to ensure optimal calcium absorption, crucial for bone and teeth health.
  • Vegan-friendly, catering to those who prefer plant-based supplements without compromising on nutritional benefits.
  • Unflavored, making it a versatile addition to any dietary regimen without altering taste preferences.
  • Provides comprehensive support for bones and teeth, blood circulation, and muscle function.
  • Manufactured by a reputable brand known for its commitment to high-quality, clean ingredients.

Cons

  • The tablets are relatively large, which some users might find difficult to swallow.
  • Some users may experience gastrointestinal discomfort or . bloating. as a common side effect of calcium supplements.
  • Those who prefer flavored supplements might not find it as appealing as it is unflavored.
  • Requires consistent intake to achieve visible health benefits, as is typical with most dietary supplements.
Garden of Life mykind Organics Plant Calcium Supplement

The Garden of Life mykind Organics Plant Calcium Supplement stands out as one of the best calcium supplements for pregnancy and overall health. It's uniquely formulated from whole foods, making it a premium option for women who prioritize natural, plant-based ingredients.

This supplement offers a comprehensive blend of Calcium and Magnesium, enhanced with Vegan Vitamin D3 from lichen and Vitamin K2 MK7, which are vital for reducing the risk of osteoporosis and ensuring proper bone health.

Its organic formula is derived from algae, as opposed to the commonly used crushed rocks, which allows for better absorption and digestive comfort. This makes it an ideal choice for everyday health and pregnant women looking for a reliable source of essential minerals.

Pros

  • Includes essential vitamins D3 and K2 for optimal calcium absorption and bone health, crucial for pregnancy.
  • Made from over 20 organic fruits and vegetables, providing a natural and wholesome source of vitamins.
  • Certified USDA Organic and Non-GMO Verified, ensuring high-quality and ethically sourced ingredients.
  • Gluten-free, catering to those with specific dietary needs or sensitivities.
  • Small, easy-to-swallow tablets that are gentle on the stomach, suitable for daily consumption.

Cons

  • The unflavored nature of the tablets may not appeal to those who prefer flavored supplements.
  • Some users report the tablets being difficult to swallow despite their smaller size.
  • Limited flavor options can affect those sensitive to dietary supplements' natural taste.
  • Requires multiple daily tablets to meet the recommended dosage, which may be inconvenient for some users.
Solaray Calcium Citrate 1000mg

Solaray Calcium Citrate 1000mg is a premier vegan supplement designed to enhance bone strength, support healthy teeth, and aid in nerve, muscle, and heart function. This product is one of the best calcium supplements for women, especially those seeking a plant-based formula. It features chelated calcium bonded with natural citric acid, making it highly bioavailable and easy to absorb.

Solaray's calcium citrate is easy on the stomach and ideal for individuals with lower stomach acid, unlike other calcium supplements that may derive from less digestible sources like calcium carbonate. Additionally, this product incorporates a unique herbal base including watercress, dandelion, and parsley to provide additional nutritive support throughout the day.

Pros

  • Highly bioavailable form of calcium helps ensure maximum absorption and effectiveness.
  • Includes a herbal base for added nutritive support, enhancing the overall health benefits.
  • Chelated with natural citric acid makes it easier to digest than other calcium forms.
  • Vegan-friendly, ensuring it is suitable for those on a plant-based diet.
  • Packaged in 100% PCR bottles, reflecting Solaray's commitment to environmental sustainability.

Cons

  • Some users may find the capsules large and difficult to swallow.
  • The unflavored nature of the capsules might not appeal to everyone.
  • Requires taking multiple capsules throughout the day to meet daily calcium needs.
  • Though the packaging is eco-friendly, there are reports of the capsules arriving damaged or broken.
MaryRuth Organics Calcium with Vitamin D & Vitamin K2

MaryRuth Organics offers a unique vegan supplement combining Calcium, Vitamin D3, and Vitamin K2, making it one of the best calcium supplements for women. This product is designed to support bone health and enhance joint functionality. The combination of Vitamin D3 and K2 aids in optimal calcium absorption, ensuring that the body can effectively utilize it for bone strengthening.

This supplement comes in a gummy form, making it easier to consume than traditional pills and providing a delightful taste with its mango flavor. It's crafted to cater to those who prefer plant-based diets, ensuring that all ingredients are vegan-friendly and non-GMO.

Pros

  • Enhanced calcium absorption due to the synergistic effects of Vitamins D3 and K2
  • Supports bone health and joint functionality effectively
  • Vegan and non-GMO ingredients, suitable for individuals following strict dietary restrictions
  • Gummy form makes it easy and enjoyable to consume, especially for those who dislike swallowing pills
  • Free from common allergens, making it accessible to those with dietary sensitivities

Cons

  • Some users might find the gummies too sugary or dislike the texture
  • The price point may be higher compared to other calcium supplements
  • Only available in one flavor, which might not appeal to everyone's taste preferences
  • Requires daily consumption to meet the recommended intake, which might be inconvenient for some
  • Some users might question the efficacy of gummies compared to traditional supplement forms

Final Thoughts

Among the top 8 vegan best calcium supplements reviewed, PlantFusion Vegan Calcium stands out as an exceptional choice for women seeking a comprehensive plant-based solution for bone health. This superior supplement provides a highly absorbable form of calcium derived from nutrient-rich Icelandic red algae and fortifies it with a potent blend of essential vitamins and minerals.

With magnesium, vitamins D3 and K2, boron, and strontium, PlantFusion Vegan Calcium ensures optimal calcium absorption and utilization, contributing to stronger bones and enhanced overall skeletal integrity. Its vegan-certified, non-GMO, and allergen-free formulation caters to various dietary preferences, making it a convenient and trustworthy option.

If you're a woman committed to a vegan or plant-based lifestyle and prioritize maintaining robust bone health, consider incorporating PlantFusion Vegan Calcium into your daily routine. Its premium quality, comprehensive formulation, and adherence to rigorous standards make it a top choice among the best calcium supplements on the market.

FAQs on the Best Vegan Calcium Supplement

Are there any side effects associated with vegan calcium supplements?

Common side effects can include gastrointestinal issues such as bloating or constipation, particularly if high doses are consumed. It's crucial to adhere to the recommended dosage and consult a healthcare professional if adverse effects occur.

How much calcium should I have each day?

The recommended daily calcium intake for adults varies based on age and gender. Adults aged 19 to 50 should consume 1,000 mg of calcium daily. Due to higher calcium needs, women aged 51 to 70 are advised to increase their intake to 1,200 mg daily.

How do vegan calcium supplements differ from non-vegan ones?

Vegan calcium supplements avoid animal ingredients, such as certain forms of vitamin D3 made from sheep's wool. Instead, they use plant-based sources like lichen for vitamin D3.

References