What Is Calcium?
Calcium is a vital mineral that builds strong bones and supports various bodily functions. It ensures the proper functioning of nerves and muscles and contributes to heart health.
Why Do Kids Need Calcium?
Children and teens have one opportunity to build strong bones. Adequate calcium intake during these years lays the foundation for a healthy adult life, preventing future bone loss. Young children and infants require calcium and vitamin D to avoid rickets, a disease that softens bones, leading to bow legs, stunted growth, and muscle weakness.
Sources of Calcium
Calcium is abundant in many foods. Dairy products are some of the best natural sources:
- Milk
- Yogurt
- Hard cheeses like cheddar
The fat content in dairy doesn’t affect calcium levels, so all types—nonfat, 1%, 2%, or whole—contain similar calcium amounts. Consult your health care provider to determine the best type of milk for your child.
For kids who can’t consume dairy, other calcium-rich foods include:
- Calcium-set tofu
- Calcium-fortified soy drinks
- Edamame (soybeans)
- Leafy greens (broccoli, collard greens, kale, chard, Chinese cabbage)
- Almonds and sesame seeds
- Beans (white, red, chickpeas)
- Fruits (oranges, figs, prunes)
Many food companies fortify cereals, bread, juice, and other products with calcium to ensure adequate intake.
Recommended Calcium Intake for Children
Calcium needs vary by age and are measured in milligrams (mg):
Babies:
- Under 6 months: 200 mg/day
- 6 to 11 months: 260 mg/day
- Breast milk or formula are the only recommended sources of calcium for babies under 1 year.
Kids and Teens:
- 1 to 3 years: 700 mg/day (2–3 servings)
- 4 to 8 years: 1,000 mg/day (2–3 servings)
- 9 to 18 years: 1,300 mg/day (4 servings)
Ensuring Sufficient Calcium Intake
Babies get their calcium from breast milk or formula. Young children and school-aged kids typically get enough from a balanced diet rich in dairy. Preteens and teens may need to increase their intake of calcium-rich foods.
Tips to boost calcium intake include:
- Making parfaits with yogurt, fruit, and whole-grain cereal
- Preparing smoothies with fresh fruit and low-fat milk or calcium-fortified soy/almond milk
- Adding fruit or unsweetened apple butter to cottage cheese or yogurt
- Flavoring regular milk with a drop of strawberry or chocolate syrup (avoiding store-bought flavored milk due to high sugar content)
- Sprinkling low-fat cheese on snacks and meals
- Adding white beans to soups
- Incorporating sesame seeds into baked goods or vegetables
- Serving hummus with cut-up vegetables
- Adding tofu to stir-fries
- Using almond butter instead of peanut butter
- Offering edamame as a snack
- Topping salads or cereals with chickpeas and slivered almonds
- Including more dark leafy greens (broccoli, kale, collard greens, Chinese cabbage) in meals
Considerations for Non-Dairy Diets
Kids who can’t consume dairy may need alternative calcium sources. If your child has lactose intolerance, a milk allergy, or follows a vegan diet, consult your health care provider about calcium and vitamin D supplementation.
The Role of Vitamin D
Vitamin D is crucial for calcium absorption, ensuring it reaches the bones. Since few foods naturally contain vitamin D, supplements are often recommended. Breastfed babies need a vitamin D supplement from birth, while formula-fed babies who drink over 32 ounces a day usually don’t require additional vitamin D.
Consult your health care provider to determine if your baby or child needs a vitamin D supplement.