Calcium is a vital nutrient for the growth and development of children. It plays a crucial role in maintaining healthy teeth and bones, and also aids in nerve function, muscle contraction, and blood clotting.

As children grow, their calcium requirements change at different stages of development. In this article, we will explore how much calcium children should consume according to their age.

Calcium Requirements for Infants (0-6 months)

During the first six months of life, breast milk or infant formula provides all the necessary nutrients, including calcium, for an infant’s growth and development.

Breast milk is the best source of calcium as it contains the optimal balance and bioavailability of this essential mineral.

Most infant formulas are fortified with calcium to meet the needs of formula-fed babies. On average, infants between the ages of 0-6 months require about 200-260 mg of calcium per day, which is easily met with breast milk or formula.

Calcium Requirements for Infants (7-12 months)

As infants start to consume solid foods, their calcium requirements increase. At this stage, breast milk or formula continues to be the primary source of nutrition, but additional calcium-rich foods should also be introduced into their diet.

Good sources of calcium for infants include dairy products like yogurt and cheese, tofu, and fortified cereals.

Between the ages of 7-12 months, infants require around 260-525 mg of calcium per day. Breast milk or formula should still be their primary source, while solid foods rich in calcium should be gradually introduced to meet increasing needs.

Calcium Requirements for Toddlers (1-3 years)

Toddlers between the ages of 1-3 years experience rapid growth and development. Their calcium requirements continue to increase as they become more active.

It is essential to provide a balanced diet that includes various calcium-rich foods to support healthy bone growth.

During this period, toddlers need approximately 700 mg of calcium per day.

Good sources of calcium for toddlers include dairy products, leafy green vegetables (e.g., spinach, kale), fortified plant-based milk alternatives, and small fish varieties (e.g., sardines with bones).

Calcium Requirements for Preschoolers (4-8 years)

Preschoolers aged 4-8 years also require an adequate intake of calcium to support bone mineralization and overall growth. At this stage, children become more independent eaters and can consume a wider variety of foods.

Preschoolers need around 1,000 mg of calcium per day. Dairy products, such as milk, yogurt, and cheese, should be the primary source of calcium.

Other sources include calcium-fortified foods like orange juice and cereals, as well as leafy green vegetables and small fish with bones.

Calcium Requirements for Preteens and Teens (9-18 years)

During adolescence, calcium intake becomes even more critical as teenagers experience a growth spurt and reach peak bone mass.

Adequate calcium consumption during this stage helps in building strong bones, reducing the risk of fractures, and preventing osteoporosis later in life.

Preteens and teens between the ages of 9-18 years require 1,300 mg of calcium per day. Sources of calcium should include dairy products, fortified plant-based alternatives, leafy green vegetables, and fish with bones.

Factors Affecting Calcium Absorption

Although meeting the recommended daily calcium intake is essential, it is also crucial to consider factors affecting calcium absorption. Vitamin D plays a significant role in calcium absorption, as it helps the body to utilize calcium effectively.

Exposure to sunlight, fortified foods, and dietary supplements are good sources of vitamin D.

Additionally, some substances can inhibit the absorption of calcium. These include excessive consumption of caffeine, excessive protein intake, and high levels of dietary fiber. It is important to maintain a balanced diet for optimal calcium absorption.

Conclusion

Calcium is an essential nutrient for the growth and development of children. It is crucial to meet the recommended daily calcium intake according to age, as calcium plays a vital role in maintaining healthy teeth and bones.

Parents and caregivers should ensure that children consume a diverse diet that includes calcium-rich foods such as dairy products, leafy green vegetables, fortified foods, and fish with bones. By meeting calcium requirements at each stage of development, children can establish a solid foundation for lifelong bone health.