I did make a point to eat a lot more leafy greens and nuts, though, and I take a calcium supplement just in case.
I get where you’re coming from. I had the same concerns after ditching dairy—grew up thinking milk was the only thing keeping my bones together. Turns out, that’s not really the case. I’ve been off dairy for almost ten years now (lactose intolerance hit me hard in my 40s), and honestly, my teeth and bone density haven’t taken a hit. I do eat a ton of kale, broccoli, beans, and almonds, plus fortified plant milks here and there. My dentist always tells me my teeth look fine for my age.
About the absorption thing—yeah, calcium from greens like spinach isn’t absorbed as well as from dairy, but it’s better in things like bok choy or collard greens. Supplements help fill the gaps, but some folks say it’s not quite as effective as food sources. Still, I’d rather take a supplement than deal with stomach issues from dairy.
I actually got a DEXA scan last year (family history of osteoporosis) and it was normal—no signs of bone loss at all. Maybe it’s luck, maybe it’s just being consistent with diet and not skipping the basics like vitamin D and exercise. I’m not convinced dairy is as essential as we’ve been told; feels like one of those things people just repeat without much evidence.
To be honest, I felt slightly off for the first few months after switching—maybe placebo effect or just figuring out what to eat—but that passed quick. As long as you’re eating enough calcium-rich foods and keeping active, I don’t think anyone should panic about quitting dairy. If anything, my digestion is way better now.
One thing though: don’t forget magnesium and vitamin K2 if you’re taking calcium supplements—it all works together. That’s something my doc mentioned when I asked about skipping dairy. Anyway, sounds like you’re on top of things already with your diet and supplements.
That’s reassuring to read—honestly, I’ve always been a bit skeptical about the “milk or bust” messaging too. I’m new to skipping dairy, and I was worried about missing out on something critical for my teeth and bones. The absorption thing you mentioned is what tripped me up at first. I kept reading about oxalates in spinach blocking calcium, and then I’d see people say “just eat more kale or bok choy.” It gets confusing fast.
I started using fortified almond milk and adding more beans and tofu, but I haven’t tried a DEXA scan yet. Kind of nervous about bone density, since my grandma had osteoporosis, but your experience makes me feel better about it. I didn’t realize vitamin K2 mattered so much—my multivitamin doesn’t have it, so maybe I should look into that.
I did notice my stomach feels calmer without dairy, but I get what you mean about feeling a bit off at first. Took me a while to figure out meals that didn’t just feel like side dishes. Still tweaking things, but it’s getting easier. Appreciate the tip about magnesium too... seems like there’s a lot more to bone health than just calcium.
Yeah, the “milk or bust” thing always seemed kinda outdated to me, too. I geeked out on all the absorption stuff when I first ditched dairy—honestly, it’s wild how much info is out there, and half of it contradicts the other half. I had the same confusion about oxalates. Like, I’d read spinach is packed with calcium, but then you find out your body barely grabs any of it. Kale and bok choy are my go-tos now, but I still wonder if it’s enough.
I switched to fortified soy milk for a while since it’s got more protein than almond, and I actually like the taste better. My stomach’s been way happier since I cut out regular milk, too. Took me a bit to figure out breakfast without yogurt and cheese, but overnight oats with chia and nuts kinda saved me.
About the DEXA scan—anyone here actually get one done after going mostly plant-based? Curious if you saw any changes. Also, has anyone messed around with those K2 drops or sprays? I keep seeing them on Reddit but not sure if they’re worth it or just another supplement rabbit hole...
I had the same confusion about oxalates. Like, I’d read spinach is packed with calcium, but then you find out your body barely grabs any of it.
Right? I used to pile spinach on everything, thinking I was basically bulletproof, and then I fell down the “bioavailability” rabbit hole. Ended up swapping half my salads for kale and collards, which honestly taste like punishment unless you drown them in dressing... but hey, gotta keep those bones in the game.
DEXA scan-wise: I actually did one two years after cutting dairy and going heavier on plants. I was half-expecting the results to be a disaster (my mom’s voice in my head: “You need your milk!”), but the numbers barely budged. I was surprised—my doc said as long as I’m getting enough calcium and D and moving around, leafy greens plus fortified stuff seem to work fine. Not sure if that’s universal, but it was a relief.
K2 drops—I’ve seen the hype too, especially on those plant-based subreddits where every other post is about “hidden deficiencies.” I tried a spray for a few months out of curiosity. Can’t say I noticed any difference (it’s not like you wake up with super bones), but my bloodwork didn’t show anything weird either. Feels a bit like insurance for peace of mind more than something you can measure day-to-day. If you’re eating lots of greens and some fermented foods, maybe it’s overkill, but who knows.
Breakfast was rough for me at first too. Yogurt was my go-to, and switching to coconut yogurt just wasn’t the same. Ended up making tofu scrambles with veggies and nutritional yeast—tastes way better than it sounds, promise. And yeah, overnight oats are a lifesaver.
One thing I wish someone told me earlier: watch out for calcium-fortified OJ if you’re also eating a lot of high-oxalate foods. I got some gnarly kidney stones that way (TMI?). Anyway, lesson learned—variety is everything.
Funny how much we all stress about this stuff. My grandma lived off black tea and toast and still had her own teeth at 90... makes you wonder.
The oxalate thing really threw me too. I used to think I was getting a ton of calcium from spinach, but once you dig into the absorption rates, it’s kind of wild how little your body actually uses. I switched over to more kale and bok choy—still not my favorite taste-wise, but at least the calcium is more bioavailable.
Funny you mention DEXA scans—I did one after about a year on mostly plant-based and my bone density was steady too. I do wonder if genetics play a bigger role than we think. K2 is still a bit of a mystery for me... tried it, didn’t notice much either. And yeah, kidney stones are no joke; I had a similar run-in after going heavy on fortified almond milk plus spinach smoothies. Moderation really does seem key.