Calcium is an essential nutrient required for the growth and development of children. It not only helps to build strong bones and teeth, but also plays a vital role in muscle and nerve function, blood clotting, and normal heart rhythm.

Therefore, it is crucial for parents to ensure that their children are getting enough calcium in their diet. However, the recommended amount of calcium intake varies based on the age of the child.

Infants (0-12 months)

During the first 6 months of life, infants get all the necessary nutrients, including calcium, from breast milk or formula. Breast milk naturally contains the right amount of calcium for a baby’s needs.

However, if the baby is not breastfed, it’s essential to ensure that the formula provides at least 200mg of calcium per day. For babies aged 7-12 months, the recommended daily intake of calcium is 260mg.

Toddlers (1-3 years)

This age group is an important time for growth, and it’s crucial to make sure toddlers are getting the right amount of calcium. The recommended daily intake of calcium for toddlers is 700mg.

It can be a challenge to get them to eat healthy foods, but parents can add calcium-rich foods to their diet, such as yogurt, cheese, milk, broccoli, and tofu.

Children (4-8 years)

At this age, kids are active and growing, and their calcium requirement increases to 1000mg per day. Encourage children to eat foods that are rich in calcium, such as milk, yogurt, cheese, leafy greens, and fish.

For children who are lactose intolerant, parents can try introducing lactose-free milk products or supplements.

Pre-Teens and Teenagers (9-18 years)

During the pre-teen and teenage years, the body’s calcium requirement is at its highest, as they are growing and developing both physically and mentally. The recommended daily intake of calcium for pre-teens and teenagers is 1300mg.

Calcium-rich foods such as milk, cheese, yogurt, and dark green vegetables should be included in their diet.

Factors Affecting Calcium Absorption

Several factors can affect the absorption of calcium in the body. One of the most significant factors is vitamin D. Vitamin D helps the body to absorb calcium efficiently.

It can be obtained by spending some time outside in the sun and consuming foods such as egg yolks, oily fish, fortified cereals, and mushrooms. Another factor that can affect calcium absorption is phytic acid, which is found in legumes, nuts, and grains. Therefore, it’s essential to balance the consumption of these foods with calcium-rich options to ensure optimal absorption.

The Importance of Calcium Supplements

Supplements can be an effective way to support the calcium intake of children, especially those who are picky eaters, lactose intolerant, or have a calcium-deficient diet.

However, parents should always consult with a pediatrician before starting any supplements, as excess calcium intake can lead to health issues such as kidney stones. It’s worth noting that the ideal way to obtain calcium is through a balanced, nutrient-rich diet rather than supplements.

The Bottom Line

Calcium is a vital nutrient for children, and parents must ensure that their children are getting enough of it in their diet.

The recommended intake of calcium varies by age, and parents must provide a calcium-rich diet to support their growth and development. By incorporating calcium-rich foods and ensuring optimal absorption, children can develop strong bones and teeth and enjoy overall well-being.