Hello! Just a quick question about calcium, as I'm a bit worried I'm not meeting my daily allowance. I am eating calcium containing products (rice/oat milk fortified with calcium, nuts, leafy green veg, figs, dates etc), but I don't know how much of each I should consume. For example, how much veg, how many nuts? I don't want to get all anal counting out food, but a rough guideline would be much appreciated.

Thank you :)

p.s. I know this post isn't about medication per se but I wasn't too sure where else to put it!

Input your food into an online calorie calculator such as fitday.com or nutrition data. The latter allows you to search foods such as one naval orange and its mineral content so you can see how much calcium you are getting from one orange, or green leafy veg etc.

Amla

Thanks so much! That is exactly what I needed.

Don't forget to eat leafy greens including kale and collards. These are caclium rich and readilly release their calcium. Although spinach is rich in calcium, it doesn't release it. In fact consuming too much cow milk products and spinach may result in a negative calcium balance.

The problem I've had since going plant-based is that my vitamin D is dangerously low, which is making all the calcium I'm eating from plants null.  I've been taking very expensive multi-vitamins and drink fortified almond/soy milk, but it will not go up.

I'm outside a lot, so it's not a lack of sunlight issue.  I tried the huge vitamin D pills but they mess up my stomach.

Guess this had made me concerned, and I can find only eggs and fatty fish are the true natural sources for vitamin D.  Obviously, both of which I do not eat anymore.  Anyone else have this issue?

@Dolores: Caffeine, anti-acid, and insufficent intake of magnesium can all inhibit vitamin D absorption. Most of your vitamin D gets absorbed through the small intestine, so any illness or problem in that area can make absorption more difficult (e.g. Celiac, IBD). If everything is sound and healthy on that side, I'd definitely try and up my consumption of magnesium-rich foods, such as nuts and beans. I hope this helps a little...

Hello Dolores - I am 49 yrs of age, and my vit D levels fine (tested in July) despite my weak digestion; I have a history of IBS, poor digestive function, esp weak liver/pancreas and bowel problems. It is good to work at improving digestion/absorption, not only from diet, but also with some daily yoga which exercises the internal glands/organs, see Fran's House of Ayurveda (do google search to find this site on the 'net), for tips on yoga postures / asanas for your individual consitution doshic type ie vata, pitta, kapha.  Also as others said, caffeine and too much sugar of any type can cause minerals to be lost from the blood and other parts, ie bones/teeth; so stick as much as possible to whole foods diet, with mostly vegetables (esp most leafy greens), whole grains, some seeds / nuts, small amounts of fruit ( bananas good for colon ), raw vegetable juices; almonds, unhulled tahini. the body has amazing regenerating properties, so keep persevering.  Just a small amount of sunshine every day is all that is needed for Vit D, esp early in day or after 2 or 3pm (depends on season).  Our digective system also needs enough omega 3 / essential fatty acids to work well, so have a variety of sources ie walnuts, pecans, pumpkin seeds, flax seeds / flax oil, sea vegetables, spirulina, coconut oil, avocado. A little raw apple cider vinegar or lemon juice just before main meals can be good for stomach acid which helps digestion, lower stomach acid can be an issue as one ages.  And, eat / chew slowly in a relaxed setting without tv and computers! Just a few ideas!! Regards,  Amanda  (in Australia)

Eat some green vegetables and fruits.In this time completely avoid the junk food..you get your answer..

Dolores have you tried a vegan vitamin D3 spray such as the vitashine ?. Vitashine vegan spray contains the active vitamin D form known as D3.

If you have been using D2 it requires healthy functioning liver and kidneys to convert to the active D3 form.

Vitashine Vegan Vitamin D3 Spray