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How to get calcium on the ketogenic diet?

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Why is Calcium Important on the Ketogenic Diet?

Calcium is an essential mineral that plays a crucial role in maintaining overall health. It is well-known for its role in building and maintaining strong bones and teeth. However, calcium also plays a vital role in muscle function, nerve transmission, blood clotting, and hormone secretion. While following a ketogenic diet can offer numerous health benefits, it is important to ensure that you are getting enough calcium to support these essential bodily functions.

Sources of Calcium on the Ketogenic Diet

When following a ketogenic diet, it is important to choose calcium-rich foods that are also low in carbohydrates. Here are some excellent sources of calcium that are suitable for the ketogenic diet:

  • Dairy Products: Dairy products such as cheese, yogurt, and milk are excellent sources of calcium. However, it is important to choose full-fat options that are low in carbohydrates. For example, hard cheeses like cheddar and Parmesan are great choices as they contain minimal amounts of lactose.
  • Leafy Greens: Dark, leafy greens like kale, spinach, and collard greens are not only low in carbohydrates but also packed with calcium. These vegetables can be easily incorporated into your ketogenic meals, whether in salads, stir-fries, or as a side dish.
  • Sardines and Salmon: Fatty fish like sardines and salmon are not only rich in omega-3 fatty acids but also a good source of calcium. Canned sardines, in particular, are a convenient and affordable option that can be enjoyed as a snack or added to salads.
  • Almonds: Almonds are not only a great source of healthy fats but also contain a decent amount of calcium. They make for a convenient and portable snack, or can be added to salads, smoothies, or used as a topping for keto-friendly desserts.
  • Chia Seeds: Chia seeds are a versatile and nutritious addition to the ketogenic diet. They are not only rich in fiber and healthy fats but also contain a good amount of calcium. Chia seeds can be used in puddings, smoothies, or as a topping for yogurt or salads.

Supplementing Calcium on the Ketogenic Diet

While it is possible to meet your calcium needs through diet alone, some individuals may find it challenging to consume enough calcium-rich foods on the ketogenic diet. In such cases, calcium supplements can be a convenient option to ensure adequate intake. However, it is important to choose the right type of calcium supplement and consult with a healthcare professional before starting any supplementation.

Here are a few things to consider when choosing a calcium supplement:

  • Calcium Citrate: Calcium citrate is a well-absorbed form of calcium that can be taken with or without food. It is a suitable option for individuals with low stomach acid or those taking acid-reducing medications.
  • Calcium Carbonate: Calcium carbonate is another commonly available form of calcium supplement. It is best taken with food to enhance absorption. However, individuals with low stomach acid may have difficulty absorbing this form of calcium.
  • Calcium-to-Magnesium Ratio: It is important to maintain a proper balance between calcium and magnesium intake. A ratio of 2:1 (calcium to magnesium) is generally recommended for optimal absorption and utilization.

Conclusion

Getting enough calcium on the ketogenic diet is essential for maintaining overall health and supporting various bodily functions. By incorporating calcium-rich foods such as dairy products, leafy greens, fatty fish, almonds, and chia seeds into your meals, you can easily meet your calcium needs. However, if you find it challenging to consume enough calcium through diet alone, calcium supplements can be a convenient option. Remember to choose the right type of supplement and consult with a healthcare professional to ensure optimal calcium intake on the ketogenic diet.