Can you get enough calcium without dairy?
Besvaret 27. oktober 2026
Many people do, but a fair share of vegans fall short, and there are signs of weaker bones. A systematic review of 40 studies found that vegans averaged 838 mg of calcium a day and meat eaters 858 mg, both slightly above the estimated requirement of 800 mg. Vegans were below it in 7 of 17 studies, and meat eaters in a third of the studies. Both authors work for Unilever, which sells fortified foods and supplements.
In a British study that followed about 55,000 people for more than 17 years, vegans had 14.9 more hip fractures per 1000 people over ten years than meat eaters. The gap shrank but did not go away after accounting for calcium and protein, so other factors may play a part, and the study shows an association, not a cause.
The Danish food authority says dairy and calcium-fortified plant drinks are the easiest sources, and that kale, almonds and wholegrains also contain calcium. Fortified plant drinks hold a little less calcium than milk.
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- Stort britisk studie fra University of Oxford, 2020Ét studie · Kohortestudie · 3.941 brud over 17,6 års opfølgning blandt cirka 55.000 deltagereVegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study
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