Picture this: you’re gliding through life effortlessly, thanks to your strong bones. It’s not just a metaphor for fixer-upper houses or reality TV shows—it’s a crucial element for living your best life. The key to good bone health? Calcium. But it’s not just about getting enough; it’s also about absorbing it effectively.
In the realm of bone health, Dr. Uma Darji, MD, a respected family medicine physician, enlightens us. “Our bodies don’t produce calcium on their own, so we rely on our diet to provide it,” she explains. “When intake or absorption is low, the body starts pulling calcium from the bones to function properly. Over time, this can weaken your bones.” Yikes.
Surprisingly, what we eat and drink can impact whether our bodies need to take calcium from our bones. Believe it or not—almond milk, that beloved substitute for dairy, may actually hinder calcium absorption. The culprit? Oxalates, naturally present in almonds, can bind to calcium in the gut, making it harder for your body to absorb it effectively.
According to a 2025 study, diets high in oxalates and low in calcium and dairy might lead to decreased calcium absorption and poor bone health. And while some almond milk brands are fortified with calcium to compete with cow’s milk, not all contain the same amount. Even more frustrating, the added calcium might settle in the carton, meaning you may not actually get the listed amount unless you shake it well before each use.
While almond milk isn’t inherently bad, it may not be the most reliable source of calcium for your bones. Dr. Raj Dasgupta, MD, chief medical advisor for Sleepopolis, points out that almond milk lacks the protein found in dairy milk, essential for bone health. For those who choose almond milk, Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor, recommends opting for fortified versions to ensure an adequate calcium intake.
But fear not, almond milk lovers—there are ways to maximize calcium absorption even with your favorite plant-based milk. Consider pairing it with vitamin D to enhance absorption, choose fortified options, and shake well before using to evenly distribute the calcium.
In the grand scheme of things, while almond milk’s effect on calcium absorption is worth noting, it doesn’t necessarily mean you have to swear it off for good. Moderation and a well-rounded diet are key for maintaining strong bones, regardless of your milk preference. Your bones will thank you.
Peace Nero is a writer and blogger who loves to explore different topics of self-development. She shares her personal experiences in order to help people discover their true purpose in life.