Recommendations for active vegetarian men and premenopausal women are not different from the general RDA for adults, which is 800 mg. Calcium intake, however, is one of many factors associated with calcium balance and accounts for only 11 percent of its variation. Urinary calcium excretion, on the other hand, accounts for 51 percent of the variation in calcium balance and is influenced by dietary protein, sodium, and possibly phosphoric acid intakes. There is evidence to suggest that vegans (and possibly vegetarians who consume little dairy) may have lower calcium requirements because of their lower intakes of animal protein, total protein, and sodium, which increase kidney calcium excretion. However, until more is known about calcium requirements in this group, it is prudent that all athletes meet the RDA for calcium.

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Calcium is abundant in lean dairy foods such as nonfat or low-fat milk, yogurt, and cheese, so obtaining adequate amounts shouldn’t be difficult if you consume these foods. Calcium-fortified soy milk, yogurt, cheese, and orange juice as well as tofu can provide about the same amount of calcium per serving as is found in dairy foods. Other food sources include: legumes, sesame tahini, tofu processed with calcium, bok choy, broccoli, kale, collard greens, mustard greens, and okra.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.