10 ways to increase your calcium if you don't eat dairy
When we talk about healthy bones, calcium is one of the most important nutrients to think about, particularly for women as we get older.
Perhaps you're vegan, lactose intolerant, have a milk allergy, don't enjoy dairy or simply choose not to eat it.
The good news is that there are plenty of calcium-rich foods without dairy. The important thing is making sure you're actively replacing the calcium you would otherwise get from dairy rather than simply removing dairy from your diet.
And for women over 50, this becomes particularly important.
Why is calcium so important for women over 50?
Calcium isn't just something children need while their bones are growing.
Around 99% of the calcium in our bodies is stored in our bones and teeth, where it helps provide their structure and strength. Calcium is also required for normal muscle function, nerve signalling and other important processes throughout the body.
Our bones act as a calcium reservoir. When there isn't enough calcium available from our diet, the body can draw calcium from our bones to maintain the amount it needs in the bloodstream.
Over time, inadequate calcium intake can contribute to poor bone health.
For women, menopause makes protecting our bones even more important. Declining oestrogen levels can accelerate bone loss, increasing the risk of osteoporosis and fractures later in life.
In Australia, the recommended dietary intake of calcium for women increases from 1,000 mg per day for women aged 19 to 50 to 1,300 mg per day for women aged 51 and over.
So if you've stopped eating dairy, it's worth asking yourself: where is my calcium coming from instead?
Here are 10 ways to increase your calcium intake without dairy.
1. Choose calcium-fortified plant milks
One of the easiest dairy-free swaps is a calcium-fortified plant milk.
Soy, almond, oat and other plant-based milks can contain added calcium, but the amount varies considerably between products.
Look at the nutrition information panel rather than assuming all plant milks are equivalent. As a guide, choose a product containing around 120 mg of calcium per 100 ml, which provides approximately 300 mg in a 250 ml glass.
Use it in smoothies, overnight oats, porridge, chia pudding or simply have a glass with breakfast.
And remember to shake the carton before pouring, as added calcium can settle at the bottom.
2. Eat calcium-set tofu
Tofu can be a fantastic source of plant-based protein as well as calcium, but here's something many people don't realise: not all tofu contains the same amount of calcium.
The calcium content depends partly on how the tofu is made.
Look for tofu made using a calcium salt, such as calcium sulfate, and check the nutrition information panel for the actual calcium content.
Try tofu in stir-fries, curries, salads, noodle bowls or scrambled as a high-protein breakfast.
3. Add canned sardines with bones
If you don't eat dairy but do eat fish, sardines can be an excellent calcium-rich food.
The key is eating sardines with their soft edible bones because this is where much of the calcium comes from.
Don't be put off by the word "bones". In canned sardines they're generally soft enough to eat and often barely noticeable.
Add sardines to wholegrain toast, salads, pasta or grain bowls.
As a bonus, oily fish such as sardines also provides protein and omega-3 fatty acids.
4. Try canned salmon with edible bones
Canned salmon can be another excellent non-dairy source of calcium when the soft bones are included.
Rather than removing them, mash the bones through the salmon. They're soft after the canning process and can virtually disappear into the mixture.
Use canned salmon in salmon patties, salads, sandwiches, wraps or nourish bowls.
Again, check the label because calcium content will depend on the product and whether the bones are included.
5. Include tahini and sesame seeds
Tahini is made from ground sesame seeds and is a really easy ingredient to incorporate into meals.
Use it to make hummus, drizzle it over roasted vegetables, mix it into salad dressings or add it to sauces.
Sesame seeds can also be sprinkled over salads, stir-fries and vegetables.
Seeds can contribute calcium alongside other nutrients, but because portion sizes are usually relatively small, think of them as one contributor to your daily calcium intake rather than relying on them as your only source.
6. Eat more calcium-rich leafy greens
Green vegetables are another way to add calcium to a dairy-free diet.
Good options include kale, bok choy, Chinese cabbage and broccoli.
And there is an interesting reason why variety matters.
Some vegetables, such as spinach, contain calcium but are also high in compounds called oxalates, which bind to calcium and reduce how much of it your body can absorb.
That doesn't mean spinach isn't healthy. It absolutely can be part of a nutritious diet. It simply isn't necessarily the best vegetable to rely on for calcium.
Lower-oxalate greens such as kale and bok choy can provide calcium that is more readily absorbed.
Try adding greens to soups, stir-fries, curries, salads, omelettes and grain bowls.
7. Add chia seeds to breakfast
Chia seeds are another useful plant-based source of calcium and they're incredibly easy to add to your diet.
Add them to overnight oats, smoothies, porridge or yoghurt alternatives, or make a chia pudding using calcium-fortified plant milk.
This is where combining foods becomes powerful.
A chia pudding made with calcium-fortified plant milk, for example, can bring together multiple non-dairy sources of calcium in one meal.
Chia seeds also provide fibre, healthy fats and some protein, making them a great addition to a balanced diet.
8. Include almonds
Almonds contain calcium as well as healthy fats, fibre, protein, magnesium and other nutrients.
Have a small handful as a snack, sprinkle chopped almonds over breakfast or salads, or use almond butter on wholegrain toast.
Again, almonds alone probably aren't going to provide all the calcium you need, but they can contribute to your overall intake.
This is really the key to eating dairy-free for bone health: don't look for one miracle food. Build calcium-rich foods into different meals throughout your day.
9. Look for calcium-fortified foods
Plant milk isn't the only food that can be fortified with calcium.
Depending on the product, some dairy-free yoghurts, breakfast cereals, drinks and other foods have calcium added during manufacturing.
But fortified doesn't automatically mean high in calcium.
Always check the nutrition information panel and compare products.
This is particularly important with dairy alternatives. A coconut yoghurt or plant-based milk may look like a direct replacement for dairy, but nutritionally the products can be very different.
Look at calcium and protein as well as added sugars and the overall ingredients.
10. Build your day around calcium, rather than hoping you get enough
This may be the most important tip of all.
If you don't eat dairy, getting enough calcium can require a little more planning, particularly if you're a woman over 50 aiming for around 1,300 mg per day.
Rather than getting to the end of the day and wondering whether you've eaten enough calcium, intentionally include calcium-rich foods across breakfast, lunch, dinner and snacks.
For example, breakfast might include calcium-fortified soy milk with oats and chia seeds.
Lunch could include a tofu and bok choy stir-fry.
A snack could include almonds.
Dinner might include canned salmon with edible bones alongside vegetables.
The individual foods add up.
And that's what healthy eating is about. It's what we do consistently over time that matters.
What about vitamin D?
Calcium is incredibly important for healthy bones, but it doesn't work in isolation.
Vitamin D helps our bodies absorb calcium, which is why vitamin D status is another important part of bone health.
Our bodies can produce vitamin D through exposure to sunlight, and we can obtain smaller amounts through certain foods.
If you're concerned about your vitamin D levels, particularly if you have limited sun exposure or other risk factors for deficiency, speak to your GP about whether testing or supplementation is appropriate.
Don't forget strength and weight-bearing exercise
Food is only one part of the healthy bones equation.
Weight-bearing activity and resistance training are also important for maintaining healthy bones as we age.
Walking, climbing stairs, dancing and other activities performed on your feet can provide weight-bearing movement, while resistance training places controlled stress on bones and muscles.
And this is something I'm incredibly passionate about for women in their 40s, 50s, 60s and beyond.
We need to stop thinking about exercise purely in terms of calories burned.
Strength training is an investment in the body you want to have in another 10, 20 or 30 years.
We want strong muscles, strong bones, good balance and the ability to remain active and independent as we age.
Can you get enough calcium without dairy?
Yes, it is possible to get enough calcium without eating dairy, but it can require more awareness and planning.
Dairy foods such as milk, yoghurt and cheese are naturally rich sources of calcium, which is why removing them without replacing those nutrients can potentially leave a gap in your diet.
If you don't eat dairy, focus on a combination of calcium-fortified plant milks, calcium-set tofu, canned fish with edible bones, leafy greens, seeds, nuts and calcium-fortified foods.
And read labels.
Knowing roughly how much calcium is in the foods you're eating can be particularly helpful for women over 50, when calcium requirements increase.
Healthy bones are about what we do today
One of the messages I really want women to take away from Healthy Bones Action Week is that we shouldn't wait until we're older to start thinking about bone health.
Bone loss can happen without us feeling it.
We can pay attention to our skin, weight, hair and muscle because we can see changes happening, but we can't see what's happening inside our bones.
That's why prevention and healthy everyday habits matter.
If you eat dairy, foods such as milk, yoghurt and cheese can be an easy way to get calcium into your diet.
If you don't eat dairy, that's absolutely fine too, but make sure you're replacing that calcium through other foods.
Think calcium.
Think protein.
Think vitamin D.
Think strength training and weight-bearing movement.
And most importantly, think about what you can do now to help build a stronger, healthier future you.
Please note: Individual calcium requirements and dietary needs can vary. If you avoid dairy because of an allergy, medical condition or dietary restriction, or you're concerned about osteoporosis or your calcium intake, speak with your GP or an Accredited Practising Dietitian for personalised advice.