a follow-up on calcium daily requirements ... Given the below more real-world daily calcium requirement of around 500 mg of calcium cited in the Harvard Health article, this can be fairly easily met with a vegan diet.
Good to keep in mind also that magnesium is also a very important mineral -- we require about 500 mg daily. Meeting your calcium requirements with dairy falls far short of providing sufficient magnesium. However, meeting calcium requirements on vegan diet will generally meet or exceed minimum magnesium requirements. https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need How much calcium per day is recommended? Like many women, you may have memorized the minimum daily calcium requirement—1,000 milligrams (mg) a day for women ages 50 and younger and 1,200 mg for women over 50—and followed it faithfully in an effort to preserve your bones. You'll probably be surprised to learn that many health authorities don't agree with that recommendation. Dr. Walter Willett, chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health, thinks you're likely to do just as well on half as much calcium. "Essentially, I think that adults do not need 1,200 mg of calcium a day. The World Health Organization's recommendation of 500 mg is probably about right. The United Kingdom sets the goal at 700 mg, which is fine, too. It allows for a little leeway," he says. One thing the studies have taught us is that both calcium and vitamin D are essential in building bone. The question is how much of each. Dr. Willett recommends going lower on calcium and higher on vitamin D than the guidelines suggest—500 to 700 mg a day of calcium and 800 to 1,000 IU of vitamin D. At that rate, you can probably get all or most of your calcium from food, especially if you have a serving or two of dairy products daily. If you can't tolerate dairy, you should still be able to get 300 mg a day in your diet and can take a low-dose calcium supplement to make up the rest. By keeping your supplement consumption to 500 mg or less a day, you should avoid the possible risk of heart disease and kidney stones suggested by the studies.