Whole30 and Calcium Chloride - How to Get Enough Calcium on a Whole30 Diet

Whole30 and Calcium Chloride - How to Get Enough Calcium on a Whole30 Diet

The Whole30 diet is a 30-day elimination program that emphasizes whole, minimally processed foods. Many have found Whole30 benefits including improved energy, reduced inflammation, better sleep, and weight loss.

But some are concerned about getting adequate nutrients like calcium on the diet due to the restrictions. Calcium chloride is sometimes suggested as a supplement to increase calcium intake on a Whole30 diet.

In this article, we'll take a in-depth look at getting enough calcium from food on Whole30, whether calcium chloride supplementation is necessary or advised, and natural calcium-rich food sources to include.

Why Calcium Matters on a Whole30 Diet

Calcium is essential for building and maintaining strong bones and teeth. It also supports muscle function, nerve signaling, hormone secretion, and heart health.

The Whole30 diet eliminates dairy products, a major calcium source for many people. Without dairy, meeting calcium needs through diet alone can take more intention. Ensuring adequate calcium intake should be a priority for anyone following a Whole30 diet.

How Much Calcium Do You Need on Whole30?

The recommended daily calcium intake is:

• 1,000 mg for adult men and women up to age 50
• 1,200 mg for women over 50
• 1,200 mg for men over 70

Pregnant or breastfeeding women need 1,000-1,300 mg per day. The key is to get enough from your Whole30 food choices without needing supplements.

Can You Get Enough Calcium from Whole30 Approved Foods?

Getting sufficient calcium from Whole30 compliant foods alone is absolutely possible, but it takes intentional planning. Here are some tips:

Emphasize calcium-rich plant foods

Focus on incorporating leafy greens, almond butter, beans, canned fish with bones, sesame seeds, and figs which are all higher in calcium.

Consider a non-dairy milk

Unsweetened almond, coconut or oat milk fortified with calcium are Whole30 approved. Have 1-2 cups daily.

Eat the yolks

Pasture-raised egg yolks are an OK source providing about 40 mg per yolk.

Don't forget bone-in fish

Wild caught salmon, sardines, and canned anchovies with edible bones provide calcium your body can readily absorb.

Pair foods strategically

Combine plant based sources of calcium with foods higher in vitamin D to maximize absorption like salmon with sauted kale.

Do You Need Calcium Chloride on Whole30?

While supplementing with a calcium salt like calcium chloride may seem tempting to get 100% of your daily needs, it is likely unnecessary if you eat the right foods. Heres why:

Better absorbed from foods

Natural sources of calcium like dairy, certain vegetables, nuts, and fish are more readily absorbed than isolates like calcium chloride.

Possible risks if overdone

Getting calcium from supplements alone long-term may increase the risk of kidney stones and heart issues. Over 2,000 mg daily is not recommended.

Not Whole30 compliant

The Whole30 program discourages use of supplements and isolates like powders. The aim is to reset your body and habits relying on whole foods.

So while calcium chloride can be helpful for those with deficiencies, it's not essential or recommended to meet daily needs on a Whole30 diet.

Top Calcium-Rich Foods for Whole30

Here are some of the top foods to eat on Whole30 to get your daily dose of calcium:

Collard Greens

1 cup cooked: 268 mg calcium (27% DV)

Canned Sardines with Bones

3 oz: 272 mg calcium (27% DV)

Blackstrap Molasses

1 Tbsp: 172 mg calcium (17% DV)

Almond Butter

2 Tbsp: 136 mg calcium (14% DV)

Sesame Seeds

1 oz: 130 mg calcium (13% DV)

Baked Beans

1 cup: 130 mg calcium (13% DV)

Canned Salmon with Bones

3 oz: 181 mg calcium (18% DV)

Whey Protein (permitted on Whole30)

1 scoop: 100 mg calcium (10% DV)

Aim for 3-4 servings of these foods daily to meet calcium needs on a Whole30 diet.

Sample Whole30 Menu with Adequate Calcium

Here is a sample day of Whole30 meals and snacks providing at least 100% DV for calcium:

Breakfast:

- Veggie omelet with kale, bell pepper, onions

- 1 cup berries

- 1 cup unsweetened almond milk

Snack:

- 2 Tbsp almond butter on celery sticks

Lunch:

- Tuna salad lettuce wraps (with 2 cans tuna with bones)

- Baked parsnip fries

Snack:

- 1 oz trail mix with almonds and sesame seeds

Dinner:

- Baked salmon filet with lemon

- Roasted Brussels sprouts and broccoli

- Sweet potato mash

The Takeaway

It is absolutely possible to get all the calcium you need from Whole30 compliant foods alone. Focus on incorporating calcium-rich plant foods at meals and snacks. Consider adding a daily non-dairy milk. Prioritize bone-in fish and eat the edible bones for a bioavailable source. With a little planning, supplements like calcium chloride are likely unnecessary on a Whole30 diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.