Calcium requirements for children

Dr Malini Singh

Calcium is a nutrient that we hear about quite often. Most commonly, it’s associated with strong bones and teeth and in the prevention of osteoporosis in old age. Calcium is also very important in the proper functioning of our heart, nerves and muscles.

Calcium is one of the many minerals which is essential to our health. We obtain calcium from our diet as our bodies are not able to make it. The most common dietary source is from dairy foods including milk, cheese and yoghurt. Sardines and tinned salmon are a good source thanks to their edible bones! There are also many plant based sources of calcium including beans and lentils, almonds, poppy seeds, spinach, kale, rhubarb, soy products and fortified foods such as cereals. Plant based foods often have other components in them which called oxalates and phytates. These naturally occurring substances can often interfere with the absorption of calcium. It’s therefore a good idea to eat a wide variety of calcium rich foods to ensure we meet our requirements.

Young children have high calcium requirements while their skeletal tissue is constantly growing. During puberty, an even higher intake of calcium is needed; Boys and girls over the age of 12 need about 1300mg of calcium a day to ensure they reach peak bone mass. A strong skeleton with enough stored calcium during these years is thought to prevent diseases such as osteoporosis later in life. It can be tricky getting teenagers to eat enough calcium rich foods. It’s not uncommon for this age group to experiment with different diets, including ones which eliminate whole foods groups such as dairy. Finding suitable alternatives, such as plant based sources of calcium, can help to ensure they still meet their daily requirements.

Although calcium supplements are available, their absorption is not as effective as food sources. Supplements should only be used if there is a clinical need or in instances when dietary intake will not meet an individual’s requirements. If you are concerned your child is not meeting their calcium requirements, speak with a dietitian who can help to tailor a suitable meal plan for them.