Can you get too much calcium from almond milk? Understanding the risks

October 17, 2025 •

4 min read

Yes, it is possible to get too much calcium from almond milk, with a 2025 medical journal documenting a rare case of severe hypercalcemia in an adult who consumed an excessive amount daily. For most healthy individuals, however, moderate intake of fortified almond milk is not a concern, and it remains a safe dairy-free alternative.

Quick Summary

Excessive intake of fortified almond milk can lead to hypercalcemia, especially for those with existing health issues. This risk stems from the high levels of added calcium in many commercial brands. Moderate consumption poses no threat and is a healthy choice for most individuals.

Key Points

Excessive intake is the risk factor: Developing hypercalcemia from almond milk requires consuming abnormally large quantities, such as a gallon per day, not moderate daily use.
Fortification is the source: The high calcium content in commercial almond milk is due to added calcium supplements (like calcium carbonate), not the almonds themselves.
High-risk groups exist: Individuals with chronic kidney disease (CKD), infants, and those on specific medications are at greater risk if they consume large amounts of fortified almond milk.
Moderate consumption is safe: For most healthy adults, enjoying one to two glasses of fortified almond milk a day is a safe and healthy way to supplement calcium intake.
Check labels and shake cartons: Calcium can settle, so shaking the carton and reading the nutrition label are important steps to ensure consistent mineral content and monitor intake.
Symptoms indicate excess: Watch for symptoms like fatigue, constipation, frequent urination, and confusion, which could indicate excessive calcium levels.

The Fortification Factor: Why Almond Milk Has High Calcium

Naturally, almonds contain a moderate amount of calcium, but it is not a significantly high source. The high calcium content in many commercial almond milk brands is the result of fortification, where manufacturers add a supplement to match or even exceed the amount found in dairy milk. A single cup of fortified almond milk can contain between 300 to over 450 mg of calcium, with some brands listing as much as 470 mg. In comparison, a cup of cow's milk contains about 300 mg. The most common supplement used is calcium carbonate, which is inexpensive but can cause constipation and bloating in high doses. It is also important to note that this added calcium can settle at the bottom of the carton, so shaking the container before pouring is essential to ensure you receive the intended dose.

How Much is Too Much? Understanding Daily Limits

For most adults, the recommended daily allowance (RDA) for calcium is around 1,000 to 1,200 mg. The Tolerable Upper Intake Level (UL) for adults aged 19–50 is 2,500 mg per day. Consuming enough fortified almond milk to approach or exceed this limit through diet alone is extremely challenging. For example, to reach 2,500 mg, you would need to consume around 5 to 6 cups of a highly fortified brand, in addition to calcium from other dietary sources. The documented cases of hypercalcemia from almond milk involved patients consuming excessively large quantities—a gallon or more daily—often due to pre-existing conditions or as an ill-advised substitute for other high-calcium products.

The Health Consequences of Excessive Calcium

While rare, consuming excessively high amounts of calcium can lead to a condition called hypercalcemia, where calcium levels in the blood become too high. The symptoms of hypercalcemia can vary and may include:

Frequent urination and increased thirst as the kidneys work harder to filter excess calcium.
Digestive problems such as constipation, nausea, and vomiting.
Fatigue, muscle weakness, and confusion.
Formation of kidney stones, which can be very painful.
In severe and prolonged cases, potential for kidney failure, heart arrhythmia, and osteoporosis, as the body leaches calcium from bones.

High calcium intake from supplements, rather than food, has also been linked to an increased risk of kidney stones and, in some observational studies, potential cardiovascular risks.

Who is at Higher Risk?

Certain populations are more susceptible to the risks associated with excessive calcium intake, and should exercise greater caution with fortified products like almond milk:

Infants: Almond milk is not a nutritionally complete substitute for breast milk or infant formula. Cases have been reported where infants fed exclusively on almond milk developed severe hypercalcemia and hypophosphatemia due to the imbalance of minerals.
Individuals with Chronic Kidney Disease (CKD): A 2025 case report highlights that people with impaired kidney function are at a significantly higher risk of developing severe hypercalcemia from high almond milk consumption, as their kidneys are less efficient at processing excess minerals.
Those on Certain Medications: Some medications, such as thiazide diuretics or lithium, can affect calcium metabolism and increase the risk of hypercalcemia, especially when combined with high dietary calcium.
Individuals with Other Dietary Supplements: People taking separate calcium or vitamin D supplements in addition to consuming high amounts of fortified foods should monitor their total daily intake to avoid exceeding the UL.

Comparing Calcium Sources: Fortified Almond Milk vs. Dairy


Feature	Fortified Almond Milk	Cow's Milk (Dairy)
Calcium Content (per cup)	300–480 mg (highly fortified)	~300 mg
Protein Content (per cup)	~1 gram	~8.5 grams
Natural Calcium Source	No. Calcium is added via fortification.	Yes.
Potential Absorption Issues	Contains phytic acid, which can slightly inhibit absorption, but fortification with calcium carbonate helps mitigate this.	Excellent absorption of naturally occurring calcium.
Vitamin D	Often fortified with Vitamin D.	Often fortified with Vitamin D.
Lactose Content	Lactose-free.	Contains lactose.

How to Balance Calcium Intake with Almond Milk

To enjoy the benefits of almond milk without the risk of overconsumption, consider the following:

Diversify your diet. Do not rely on fortified almond milk as your sole source of calcium. Incorporate a variety of calcium-rich foods, including leafy greens like kale, fortified cereals, and other plant-based sources.
Check the label. Be aware of the calcium content in your specific brand of almond milk and monitor your overall intake from all sources. Unsweetened versions are often the healthiest choice.
Practice moderation. A cup or two of fortified almond milk a day is a safe and healthy addition to most diets. Extremely high consumption, like several cartons daily, is unnecessary and poses a health risk.
Shake well. As a simple but effective habit, shake the carton thoroughly before each use to prevent the calcium from settling at the bottom, ensuring consistent nutrient delivery.
Consult a professional. If you have a pre-existing medical condition, such as chronic kidney disease, or are on medications that affect calcium levels, discuss your dietary choices with a healthcare provider or registered dietitian. For guidance on nutritional needs, consult resources like the Office of Dietary Supplements at the National Institutes of Health.

Conclusion: A Balanced Approach is Key

While it is technically possible to get too much calcium from almond milk, this scenario typically involves extreme overconsumption and is most dangerous for vulnerable individuals, such as those with chronic kidney disease or infants. For the average healthy adult consuming almond milk in moderate amounts, the risk of hypercalcemia is minimal. The key is balance and awareness. By incorporating a variety of calcium sources into your diet, checking nutrition labels, and being mindful of your total daily intake, you can safely enjoy fortified almond milk and maintain optimal bone health without overdoing it.

Frequently Asked Questions

For a healthy adult, several cups of fortified almond milk per day is well within safe limits. Consumption becomes excessive when it accounts for the vast majority of fluid intake, like a gallon a day, which can push total calcium intake beyond the recommended upper limits.

Initial symptoms of hypercalcemia from high dietary intake may include fatigue, constipation, nausea, and increased thirst and urination. In rare cases of severe excess, more serious issues can arise.

Excessive intake of calcium from supplements, including the fortified type found in almond milk, may increase the risk of kidney stone formation in susceptible individuals. However, moderate intake is generally not associated with this risk.

Absorption of calcium from fortified almond milk may be less efficient than from dairy milk due to the presence of phytic acid in almonds, which can inhibit mineral absorption. However, fortification with calcium carbonate still provides a significant amount of bioavailable calcium.

The Tolerable Upper Intake Level (UL) for calcium is 2,500 mg per day for most adults aged 19–50. For those over 50, the UL is 2,000 mg per day.

For infants, almond milk is not a nutritionally complete substitute for breast milk or formula and can cause serious mineral imbalances if used exclusively. For older children, a moderate amount is typically fine, but it should be part of a varied diet.

Both fortified almond milk and dairy milk can be excellent sources of calcium. Cow's milk offers a naturally high, easily absorbed calcium source along with more protein, while fortified almond milk provides a dairy-free option. Choosing one depends on dietary needs and preferences.