Getting enough calcium for breastfeeding mums on a dairy-free diet
Written by Christina Hills, Registered Dietitian + Nutritionist. Founder of the Happy Feeding Company Nutrition clinic.
As a dietitian, one of the most common questions I’m asked is: “If I am not consuming dairy, how do I make sure I am getting enough calcium on a milk free diet?”
It’s a really important question as pregnant and lactating women have particularly high calcium needs as they are literally growing and developing a baby- inside or out of their body!
But when you look at the science the amount of calcium needed from the diet does not go up during pregnancy or during breastfeeding. This is due to the amazing female body undergoing several biological adaptations:
Gut absorption of calcium doubles by the 12th week of pregnancy!
When breastfeeding calcium is absorbed from the mothers’ bones to make milk
If dietary calcium intake is very low during pregnancy a mother can take additional calcium from her bones to supply the placenta
I have written a detailed blog post which explores this topic in detail- which you can read here.
Despite this, it is still an important nutrient, and we do need a steady amount of calcium from the diet during pregnancy and lactation!
So, what should I do with calcium in my diet whilst breastfeeding?
Normal calcium intake from a healthy balanced diet should continue throughout pregnancy, breastfeeding and beyond
During lactation, bones lend out some calcium and typically rebuild it after weaning- most women recover bone density within 6–12 months post-weaning. Adequate calcium and vitamin D help support that natural cycle. (PMC).
There may be a benefit of taking calcium supplements after weaning a breastfeeding infant when the skeleton is rebuilding its mass!
We do not know the impact of going from high to low calcium intakes when following a milk free diet during breastfeeding
Therefore, women with previously high calcium intake from milk and dairy products, who have been advised to follow a milk free diet during breastfeeding, may benefit from calcium fortified foods or supplementation if they are unable to increase the calcium through their diet naturally
How much calcium do breastfeeding mums need?
In the UK, the daily target for breastfeeding women is ~1,250 mg of calcium (higher than the 700 mg/day for most adults) (British Dietetic Association)
However, as discussed there is very little evidence for this increased amount. So I usually suggest to aim for 700-1250 mg/day. It is recommended not to take more than 1,500mg of calcium per day from supplements (Link to article)
For reference, just 100ml cow’s milk contains about 120 mg calcium. That’s roughly a small glass (200ml) = 240 mg calcium.
So, how do natural, non-dairy sources of calcium compare?
Natural calcium content of non-dairy foods compared with 100ml cow’s milk
Here’s how much of these foods you’d need to eat to get roughly same calcium as in 100ml of cow’s milk (≈120 mg):
🥄 Tahini (sesame paste) – 1 tablespoon
🥜 Almond butter – 2 tablespoons
🐟 Sardines with bones – about ¼ tin (1 small fish)
🥫 Butter beans – nearly 2 tins
🥫 Cannellini beans – 1 ½ tins
🌱 Spinach (frozen, cooked) – 85 g (but absorption is low because of oxalates)
🥦 Broccoli (cooked) – about 300 g (≈8–10 florets)
🍞 Fortified bread – about 2 medium slices
🍈 Dried figs – around 6–9 figs (depending on size and source)
🌿 Curly kale (cooked) – about 80 g (a large handful once wilted)
🌱 Okra (cooked) – about 155 g (≈12–15 pods)
Note: These values are approximates and not exact amounts, this is for general information only- and should not be relied on to make a decision about your nutrition. Seek nutritional advice if you are on a dairy free diet
What about absorption?
Not all calcium is absorbed equally. For example:
Spinach is rich in calcium, but oxalates can reduce how much the body can absorb and use.
Beans and tahini contain phytates which can also limit absorption.
Sardines (with bones) contain calcium in a form that’s much more available to the body.
Plant-based milk and calcium
Calcium fortified plant-based milks are an alternative option
Here’s what to look for when choosing the best plant milk for calcium:
Fortified with calcium- aim for around 120 mg per 100ml, the same as cow’s milk. Many popular organic brands aren’t calcium fortified (as a product cannot be labelled as organic if it has been fortified) but some do have non-organic labelled products within their range which are fortified (such as Plenish Enriched Oat- which has double calcium content with 240mg per 100mLs)
Unsweetened - avoid any added sugars and maltodextrins where possible
Protein content - soya and pea milks usually have more protein than oat, coconut and almond, making them a stronger choice nutritionally
Other calcium-fortified foods
Alongside plant-based milks, other fortified foods can play a big role in boosting calcium intake:
Tofu- Many brands of calcium-set tofu are excellent sources of calcium, often providing as much as 350 mg per 100 g. Always check the label, as not all tofu is fortified the same way.
Fortified breads and cereals- Some white and brown breads in the UK are fortified with calcium by law. Other brands of bread have additional calcium fortification. Certain breakfast cereals are also fortified with calcium.
Fortified yoghurts- Dairy-free yoghurts may be enriched with calcium. These can be easy swaps for little ones who are dairy-free.
Vitamin D + iodine: two key nutrients for milk-free mums
Vitamin D helps you absorb calcium. In the UK, adults (including breastfeeding) should take 10 μg (400 IU) vitamin D daily, especially in autumn/winter or if you cover your skin
Iodine supports your baby’s brain development and contributes to iodine levels in breast milk. Dairy and fish are main UK sources, so if you’re dairy-free and don’t eat fish, consider iodine-fortified foods or a supplement (UK RNI for pregnancy and lactation is 250 μg/day)(BDA)
Do I need a calcium supplement?
I would suggest to aim to get calcium from food first, but if- after a typical day- you’re short, a top-up of 300–500 mg/day may be sensible.
Dose + timing: your gut absorbs calcium best in doses ≤500 mg at a time; split bigger amounts across the day
Type:
Calcium carbonate: can cause GI upset in some
Calcium citrate: with or without food; often gentler, and recommended for anyone with low stomach acid / on PPIs
Upper limits: total calcium from all sources should generally stay well below the 2,500 mg/day upper limit and no more than 1,500 mg/day from supplements is advised. (European Food Safety Authority)
More isn't always better: Dietary calcium is generally safe, but excessive calcium doesn't necessarily provide extra bone protection and can come with risks
A simple dairy-free day
Breakfast: Porridge made with 300 ml calcium-fortified plant milk (360 mg) + 1 tbsp tahini swirled in (120 mg) + sliced figs.
Lunch: Sardine (with bones) on toast + broccoli side dish (1 cup cooked - 120 mg).
Snack: Smoothie with 200 ml fortified plant milk (240 mg) + spinach, banana, almond butter.
Vitamin D: 10 μg supplement daily
Quick swaps that keep you on track
Use calcium-fortified plant milks in tea/coffee, porridge, sauces, baking.
Choose calcium-set tofu and bones-in fish once or twice a week if you eat fish.
Keep a jar of tahini handy- stir into dressings, dips and sauces
Batch-cook white bean-based dishes
Summary
Aim for ~700-1,250 mg calcium/day from diet while breastfeeding. (British Dietetic Association)
Rely on fortified plant milks/yoghurts, calcium-set tofu, bones-in fish, greens, white beans, nuts/seeds.
Supplement with daily vitamin D (10 μg/day) and keep an eye on iodine if you avoid dairy and fish. (European Food Safety Authority)
If food won’t cover it, consider a small top-up supplement
Temporary bone changes during lactation are normal and reversible for most women. (PMC)