2532: Sources of Calcium for Vegans & Vegetarians - Veganism & Nutrient Deficiencies on Optimal Health

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 19 April 2024

⏱️ 9 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2532: Discover effective ways to maintain adequate calcium levels while embracing a vegan diet. Learn about the daily recommended calcium intake, the challenge of calcium absorption from plant-based sources, and practical strategies involving fortified products and supplements to ensure you're getting enough of this essential nutrient. Quotes to ponder: "Calcium is important for our overall health because it can help prevent a number of diseases, including osteoporosis, where holes start to form in our bones making them brittle." "The National Institutes of Health say that the body absorbs about 30% of the calcium from cow’s milk. But when it comes to spinach, the body only absorbs about 5%." "While I prefer we try and consume our nutrients from food sources, there are times when we may need to consider a supplement." Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

Click on a timestamp to play from that location

0:00.0	It's another Q&A edition of Optimal Health Daily, episode 2532, and I'm Dr. Neil Malik.
0:06.9	Welcome back to another Friday show where I answer your questions.
0:10.6	On all the other days, I read health and fitness blogs to you like an audiobook, with permission from the authors.
0:16.9	Now, I'll let you know how you can send in your own question at the end of the show and get
0:21.7	rewarded for it, but for now, let's hear today's question and start optimizing your life.
0:31.2	Today's question came via email. Catherine writes,
0:35.2	As a vegetarian trying to become a vegan, what are the best ways to get enough calcium?
0:40.8	Thank you so much for taking the time to send in your question, Catherine.
0:44.8	Calcium is important for our overall health because when we consume calcium in the right amounts most days,
0:51.3	it can help prevent a number of diseases. And probably the most common disease
0:55.5	we think about preventing, when we think about consuming calcium, is osteoporosis. Osceoporosis
1:02.0	is the condition where holes start to form in our bones, making them brittle and more likely to break.
1:08.4	But there are other potential benefits to consuming enough calcium most
1:11.9	days, especially when we're young. Now, how much calcium should we be getting each day? The recommended
1:19.5	dietary allowances for those identified as male versus female at birth are different. The recommendations
1:26.5	also change depending on our age and pregnancy
1:29.8	and lactation. So for those between the ages of 19 and 50, regardless of gender, pregnancy, and
1:36.8	lactation, we should aim to consume 1,000 milligrams of calcium each day. On average, most men in the U.S. hit this target, but most women
1:46.6	fall short. Now, after the age of 50, the recommendations change for females. It's recommended that
1:54.2	females consume a bit more calcium each day. The number now goes up from 1,000 milligrams per day to 1,200 milligrams per day. After the age of 70,
2:05.6	it's recommended that males also increase their calcium intake to 1,200 milligrams per day. Why the
2:11.7	change? This is because after the age of 50, the risk of osteoporosis goes up, so increasing calcium
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Optimal Living Daily LLC, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Optimal Living Daily LLC and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.